You Can Make Low FODMAP Tuna Noodle Casserole!
This Low FODMAP Tuna Noodle Casserole was a funny recipe for me to tackle. First of all, this American classic never once appeared on my childhood family dinner table, so for me, it was not a familiar dish.
My father traveled extensively internationally and his pasta dishes veered towards classics like Amatriciana, Alio e olio, Putanesca and the like.
Also, since the original relied on canned cream of celery or mushroom soup, I knew that a low FODMAP makeover was going to take some doing. (The dish was in fact developed by the Campbell Soup Company).
Read All About Tuna, First
Our version of Low FODMAP Tuna Noodle Casserole starts with tuna, of course, and we suggest that you read our article, All About Canned Tuna, before starting.
In our research we discovered some startling things about water-packed tuna!
This Low FODMAP Tuna Noodle Casserole combines pasta, canned tuna, a creamy cheese sauce and a crunchy, gluten-free breadcrumb topping – with more cheese and a dash of garlic (oil). And peas. Yes, peas!
Are Peas Low FODMAP?
As with so many foods, they are low FODMAP in certain portions. Monash has tested frozen peas and they are low FODMAP in amounts of 1 Australian tablespoon (15 g). We like the flavor and texture and color of frozen peas more than canned.
Now, that sounds like a tiny bit, but it goes far in a casserole such as this and as they appeared in the classic version, I thought it would be a great way to showcase them in a low FODMAP recipe.
After we developed this recipe Monash tested canned, drained peas as well and they are low FODMAP in ¼ cup (45 g) amounts. You may use them if you like.
A Note About the Pasta
The classic casserole uses egg noodles and the issue is that currently, in our U.S. markets, the one low FODMAP gluten-free egg noodles that are available do not have a similar texture to the classic version.
(You can see them in our Noodle Kugel recipe).
They taste fabulous but tend to compact quite firmly when baked into a casserole. I opted for elbow shapes for this Low FODMAP Tuna Noodle Casserole.
You will also note that I call for an odd amount of dry pasta. This is because it is the right amount to go with the 2 cans of tuna and the amount of sauce. Any more pasta and the result would be dry.
You could double the recipe and divvy it up in two casseroles, but 14-ounces of pasta isn’t the exact size of any one package of pasta either! Your choice.
Let’s Talk About Mushrooms
Oyster mushrooms have a generous low FODMAP serving sizes, and that is what we like in this recipe. Some folks have asked about using canned mushrooms.
Canned, drained mushrooms have been lab tested by Monash University and they are low FODMAP in 76 g amounts. You can use them if you like.
What is Soy Sauce Doing in There?
For umami. This is a very mild tasting dish, meant to appeal to children, adults and even picky eaters. Do you like hot and spicy food? This isn’t your dish.
The small amount of soy sauce adds a little bit of complexity, but you will not taste it as a prominent flavor.
Low FODMAP Tuna Noodle Casserole
The BEST from-scratch Low FODMAP Tuna Noodle Casserole - no canned soup in site! But you will still get the comfort food casserole we all love.
Low FODMAP Serving Size Info: Makes enough for 6 to 8 servings; each serving is approximately 1 cup (250 ml in volume).
Tuna Noodle Casserole:
- 7 ounces (200 g) low FODMAP gluten-free pasta, such as elbow shaped
- 1/4 cup (30 g) petite peas (we use frozen)
- 1/4 cup (57 g) unsalted butter, cut into pieces
- 1/2 cup (36 g) finely chopped leeks, green parts only
- 1/2 cup (32 g) finely chopped scallions, green parts only
- 3 1/2 ounces (100 g) cleaned oyster mushrooms, chopped
- 1/4 cup (36 g) low FODMAP all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour
- 2 cups (480 ml) low FODMAP chicken stock, warmed
- 3/4 cup (180 ml) lactose-free whole milk, at room temperature
- 2 teaspoons soy sauce; we use low sodium gluten-free
- 2- ounces (55 g) sharp, white cheddar cheese, shredded
- 2, 5- ounce (280 g total ) cans of white tuna, preferably oil-packed, drained
- Kosher salt
- Freshly ground black pepper
- 1 1/2 cups (60 ) fresh low FODMAP breadcrumbs
- 2- ounces (55 g) sharp, white cheddar cheese, shredded
- 1 1/2 tablespoons Garlic-Infused Oil, made with either olive oil or vegetable oil or purchased equivalent
- 1 1/2 tablespoons grated Parmesan cheese
For the Casserole: Position rack in middle of oven. Preheat oven to 375°F/190°C. Coat a 2-quart (2 L) casserole dish with nonstick spray; set aside.
Cook the pasta in a large pot of salted water until a very firm al dente. Right before draining, add the peas to the boiling water; drain pasta and peas and set aside.
Melt the butter over medium heat in a large skillet, add the leeks and scallions and sauté for about a minute, then stir in the mushrooms and cook, stirring often, until softened, about 3 to 4 minutes total.
Whisk in flour and cook, stirring often, for a minute or two to lightly cook the flour, then slowly whisk in the stock and milk until smooth. Simmer for a few minutes, whisking often until sauce thickens; whisk in soy sauce. Sprinkle in the cheese and whisk well, again cooking until smooth and incorporated. Add tuna and break it up gently. Remove from heat. Taste and season with salt and pepper. Fold in the pasta and peas and scrape the mixture into your prepared casserole dish.
For the Topping: Toss together the breadcrumbs, cheese, Garlic-Infused Oil and Parmesan cheese in a small bowl until well combined. Sprinkle evenly over the casserole.
Bake for about 20 to 25 minutes or until casserole is hot and bubble and topping is golden brown. Serve immediately while the topping is nice and crispy and the inside is hot and creamy. A green salad is a great side.
Dédé's Quick Recipe Tips Video
- While it might be tempting to purchase pre-shredded cheese, we do not recommend it. It is packaged with an anti-caking agent, which also keeps it from letting smoothly. And you want maximum meltability.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Tell Us What You Think
20 comments for “Low FODMAP Tuna Noodle Casserole”
How much is a serving? It says 6-8 for the entire thing but usually when a packaged food says 6 servings in a box, they tell you each serving size is (for example) 2 cookies or 1 cup.
I didn’t see that here. Help!
Each serving is approximately 1 cup (240 ml in volume).
Loved the flavor of this recipe. I am single so this will feed me for a while at this 1c serving size. Would definitely make again!
Thank you for letting us know. You could try halving the recipe if it makes more sense for your needs. I have never frozen it and do not think it would do well.
Quite delicious! I added a bit of dried mustard and dried tarragon and it was soooo yummy!
This sounds like an excellent variation! Thank you for letting us know you are enjoying our recipes. Dried mustard is a funny thing. I do not call for it very often because so many people do not have it on hand – but I absolutely recommend it as a standard pantry item. As you well know it adds fantastic flavor to so many dishes.
Would this recipe be okay to prepare the day prior and save in the fridge for baking the next night?
I think you will be fine. Make sure to wrap it airtight with double plastic wrap to keep it from losing any moisture. Let us know how i goes!
Hello Dédé. Thank you for sharing another delicious sounding recipe. I am not a fan of mushrooms. Would I be able to substitute 1 finely chopped stalk of celery instead?
Hi Melinda! You could. The thing is that the mushrooms add bulk to the dish, so the volume will decrease a bit.
Peas are not low fodmap.
I woke up in pain and very gassy.
Hi Jake, So sorry to hear how your morning started. The diet is one of learning one’s own tolerances. Monash University has lab tested peas and they ARE low FODMAP in 1 Australian tablespoon amounts, which this recipe adheres to,
if you stick with the serving sizes.
That said, you are not a lab! You might find our article on What Is A Low FODMAP Serving Size? helpful. Before you decide this dish is not for you I would consider a few things: 1) Have you gone through a well-structured Elimination and Challenge phase? 2) Have you determined your personal tolerance for dairy? For grains (in the pasta)? 3) You might also find our article on timing of symptoms to be helpful as well. 4) Did you take Stacking into consideration and what else did you eat at the same meal or earlier in the day? 5) We highly recommend that you download both the Monash University and FODMAP Friendly apps so that you may easily look up the most up-to-date science on lab tested foods, both raw ingredients and commercially prepared.
peas, onions are a big no no for us! that flames a flair up right to the furnace!
Hi there. No onions appear in this recipe, just lab tested and approved amounts of leek and scallion greens. Same for the peas. Several types of peas have been lab tested by Monash and there are low FODMAP amounts, which are discussed in the recipe. Per Serving they are in Elimination worthy low FODMAP amounts. Your tolerance, of course, might vary.
I made this for myself tonight, since my husband seems to have a vendetta against tuna. He’s also not a fan of mushrooms, even though as you said in the comments above, they’re there more for bulk than taste. I don’t often eat leeks but I can have scallions with no problem so hopefully the same goes for leeks. I don’t have a problem with peas so if I make this again I’ll probably add more. I will be eating this for many lunches this week!
Michelle, thank you for writing and good for you for making the foods you love! Did you get hubby to at least taste? LOL
Can I substitute canned mushrooms and use canned Le Seuer baby peas in this recipe?
You could. Just do your FODMAP load calculations. Any tweaks to recipes can alter that.
So I have anti-tuna family members here. I put in canned chicken (look for low fodmap variety) and because I can more peas (yay for being able to eat peas!) and I use carrots instead of mushrooms (family is also anti-mushroom). Everything else I do the same and we eat this easy meal at least once to twice a month.
That is a great tweak! So glad you found an approach that works for you and your family:)