Simple and creamy, this tuna noodle casserole is sure to fix those comfort-food cravings! Filled with white button mushrooms and plenty of petite green peas, this veggie packed casserole makes a perfect weeknight dinner.
I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
When I was a kid, my mom used to make Tuna Helper for dinner probably once every two weeks. We LOVED it. Sure, call us the odd kids who liked tuna, but hey. It was delicious. We would gobble down two or three boxes of that stuff.
The other day I was in the grocery store and passed by the Tuna Helper and I couldn’t help but buy a box. I took it home and made it for lunch that day and enjoyed every single bite. But then I looked at the back of the box and was greeted with a super long ingredient list, lots of calories and sodium (730mg per cup!). So I decided, there’s gotta be a better way!
Cue making your own cheesy tuna pasta! Casserole, that is. Because everything tastes better baked with breadcrumbs and shredded cheese. Today’s recipe highlights Kikkoman Soy Sauce — the not-so-secret ingredient in this dish!
Soy sauce is often associated with being high in sodium, but that all depends on the way it’s used. It can be used as an ingredient that can actually help reduce sodium in recipes. Soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. Swapping soy sauce for salt reduces the sodium by up to 50% without affecting taste.
The soy sauce in this casserole helps round out the tuna flavor and adds a rich, savory taste to the whole dish– while reducing the amount of salt used.
Enjoy this creamy and savory casserole any night of the week! A favorite comfort food dish with less sodium and packed with veggies.
Here’s the recipe for Tuna Noodle Casserole:
- 8 oz dry egg noodles
- 3 (divided) Tbsp butter
- 2 Tbsp olive oil
- 1 medium yellow onion, diced
- 1 lb white mushrooms, sliced
- salt and black pepper
- 1 Tbsp + 2tsp (divided) Kikkoman Traditionally Brewed Less Sodium Soy Sauce
- 1/4 cup flour
- 2 cups low-sodium chicken broth
- 1 cup 2% milk
- juice from half a lemon
- 2 cans tuna packed in water, drained
- 12 oz frozen petite green peas
- 1 cup shredded cheddar cheese
- 1/2 cup Panko bread crumbs
- Preheat the oven to 375 degrees F and spray a 13x9 casserole dish with cooking spray.
- Cook the egg noodles according to package directions and set aside.
- In a large skillet over medium heat, melt 1 Tbsp butter. Saute the onions until golden and translucent, season with salt and pepper. Add the mushrooms and cook until the mushrooms have shrunk and cooked through. Add 1 Tbsp of the soy sauce and stir well. Remove from heat and set aside.
- Place the skillet back on the range over medium-high heat, add the remaining 2 Tbsp butter and 2 Tbsp olive oil. Whisk in the flour and cook for two minutes, then slowly add the chicken broth, whisking constantly. Bring to a boil, then whisk in the milk. Reduce the heat to a simmer and cook for another 5 minutes.
- Add the mushroom and onion mixture to the white sauce and then stir in the lemon juice. Add the rest of the soy sauce (2 tsp), drained tuna, peas, and the cooked egg noodles.
- Transfer the mixture to the casserole dish. Top with the cheddar cheese and breadcrumbs. Bake for 15-20 minutes, until the breadcrumbs are toasted and cheese is melted.
Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!