Low-FODMAP Tuna Casserole

Low-FODMAP Tuna Casserole

Yields7 ServingsPrep Time15 minsCook Time30 minsTotal Time45 minsCategory,

The BEST homemade Tuna Casserole Recipe with lots of green beans, mushrooms and topped with fresh parsley! This tasty Tuna Casserole is filled with delicious flavour and healthy goodness. Tuna is packed with high omega-3 acids that has great healthy benefits and can help lower levels of cholesterol, as well as greatly benefit cardiovascular health. Enjoy your favourite creamy comfort food even on a Low-FODMAP diet. ​

Ingredients:

 200 g low FODMAP gluten free pasta
 40 g petite peas, frozen
 55 g unsalted butter, cut into chunks
 40 g leeks, finely chopped
 30 g scallions, finely chopped
 100 g mushrooms, chopped
 35 g low FODMAP all purpose flour
 480 ml low FODMAP chicken stock, warmed
 180 ml milks of choice
 2 tsp soy sauce
 55 g cheddar cheese, shredded
 280 g tuna, oil canned and drained
 pepper to taste
Breadcrumb Topping
 60 g low FODMAP breadcrumbs
 55 g cheddar cheese, shredded (optional)
 1 tbsp garlic infused oil
 1 tbsp parmesan cheese, grated

Directions:

Step 1
1

Begin by pre-heating the oven to 190C and prepare a casserole dish with cooking spray. ​

In a large pot, add salted water and cook pasta until tender. To this pot also add the peas.

Once cooked drain the pasta with the peas together.

Step 2
2

Melt the chopped butter over medium heat in a skillet and add the leeks and scallions to Sauté for a minute. ​

Stir in the mushrooms and cook whilst stirring until softened taking about 3-4 minutes.

Step 3
3

Whisk in the flour and begin stirring for a minute to lightly cook the flour​. To this mixture whisk in the stock and milk until smooth. ​

Let simmer for a couple of minutes until the mixture thickens and then whisk in the soy sauce too. ​

Sprinkle the cheese and whisk well, cooking until smoothly incorporated. Then add tuna as well. ​

Remove from heat and season with salt and pepper to taste.
Fold in the cooked pasta, peas to the mixture and scrape the mixture into the casserole dish.

Step 4
4

Toss the breadcrumbs, cheese and garlic infused oil with the parmesan cheese in a bowl to combine and sprinkle over the casserole. ​

Bake for 20-25 minutes and serve with optional lactose free mozzarella on top!

Nutrition Facts

Serving Size 1

Servings 7

Amount Per Serving
Calories 377
% Daily Value *
Total Fat 17g27%
Total Carbohydrate 34g12%
Protein 20g40%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.