This dairy free tuna casserole recipe is a breeze to prepare, making it an ideal choice for a quick and satisfying meal. In under 30 minutes, you can transform these everyday items into a hearty and flavorful dish. Plus, if you have green bean bake left over from thanksgiving this is the perfect opportunity to use it!
The ingredients for this dairy free tuna casserole are green beans, rice, tuna, onions, and mushrooms, along with a few herbs and spices for added flavor plus a quick coconut milk broth.
This dairy free tuna casserole recipe is gluten free, dairy free, high prottein and can be made low fat.
why you’ll love this recipe
- This dairy free tuna casserole is packed with nutritious greens, making it a wholesome and balanced meal.
- The inclusion of fresh green beans and spinach provides a boost of vitamins, minerals, and fiber, while the tuna contributes protein and healthy fats.
- You can prepare the dairy free tuna casserole ahead of time, such as cooking the rice and blanching the green beans. When ready to assemble, simply combine the ingredients and bake for a quick and fuss-free meal.
- Whether you’re looking for a quick weeknight dinner or a way to repurpose Thanksgiving leftovers, this tuna casserole fits the bill.
- Effortless Preparation: This tuna casserole recipe is incredibly easy to make, requiring minimal cooking skills and simple steps.
- Time-Saving Delight: You can prepare this dish in under 30 minutes, making it a perfect choice for busy weeknights or last-minute meals.
- Common Ingredients: The recipe calls for readily available ingredients that you likely have in your pantry or can easily find at the grocery store.
- Nutritious Greens: This dairy free tuna casserole is packed with fresh green beans and spinach, providing a healthy dose of vitamins, minerals, and fiber.
- Meal Prep Friendly: The components of this dish can be prepared ahead of time, making it ideal for meal prepping and quick assembly.
- Versatile Occasions: Whether it’s a weeknight dinner, a Thanksgiving leftovers makeover, or a potluck contribution, this casserole is adaptable for various occasions.
- Dietary Inclusiveness: The recipe can be made gluten-free by using gluten-free crispy onions and can be adjusted for fat-free preferences.
- Flavorful Satisfaction: The combination of tuna, mushrooms, onions, and herbs creates a rich and savory flavor that is sure to please everyone’s taste buds.
ingredients & substitutions
Green Beans
The fresh green beans add a vibrant color and a crisp texture to the casserole, providing a contrast to the creamy sauce and soft rice in this dairy free tuna casserole. You can substitute green beans with other vegetables like broccoli, asparagus, or peas for a similar effect.
Mushrooms
The mushrooms contribute an earthy and umami flavor to the casserole, complementing the richness of the tuna and the coconut creamer. If you prefer a different flavor profile, you can replace mushrooms with chopped bell peppers, zucchini or squash in this dairy free tuna casserole.
Onions
The onions bring a subtle sweetness and a savory depth to the dish, enhancing the overall flavor profile. For a milder onion flavor, you can use shallots or leeks instead in this dairy free tuna casserole.
Mushroom Broth
The mushroom broth adds a layer of savory flavor to the casserole, complementing the mushrooms and providing a base for the sauce. You can substitute mushroom broth with vegetable broth or chicken broth for a slightly different flavor profile.
Coconut Creamer
The coconut creamer adds a creamy and slightly sweet element to the casserole, balancing the savory flavors and creating a rich texture. You can substitute coconut creamer with unsweetened almond milk or soy milk in this dairy free tuna casserole.
Spinach
The fresh spinach provides a boost of nutrients and a vibrant green color to the casserole, adding a layer of freshness and balancing the richness of the sauce. You can substitute spinach with kale or other leafy greens for a similar effect.
Tuna
The tuna is the star protein of the casserole, adding a hearty and savory flavor while also providing essential nutrients. You can substitute tuna with canned salmon, shredded chicken, or cooked lentils for a vegetarian option.
Rice
The cooked rice serves as a base for the casserole, absorbing the flavors of the sauce and providing a filling and satisfying texture. You can substitute rice with quinoa, couscous, or even pasta for a different twist.
Cheddar Cheese
The shredded dairy free cheddar cheese adds a rich and creamy element to the casserole, creating a golden-brown crust and enhancing the savory flavors. You can substitute cheddar cheese with dairy free mozzarella or any other diary free cheese you have. You can use slices or shredded.
taste & texture
This dairy free tuna casserole a creamy sauce, infused with the notes of tuna, mushrooms, and herbs. The rice and vegetables give this casserole texture. The crispy onions add a salty crunch, while the melted cheese provides a rich and gooey topping.
directions
Step 1
Bring a large pot of salted water to a boil. Add the green beans and blanch for 3 minutes. Drain and set aside.
Step 2
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 cup of the chopped onions and sauté for 3-4 minutes until softened. Add the mushrooms and sauté for another 5 minutes until they start to release their moisture.
Step 3
Pour in the mushroom broth, thyme, garlic powder, parsley, salt, and pepper. Simmer for 5 minutes. Add the coconut creamer and simmer for another 5 minutes until the sauce thickens slightly.
Step 4
Spread the cooked green beans in a 9×13-inch baking dish. Pour the mushroom-onion mixture over the green beans. Add the cooked rice, spinach, and tuna, gently mixing them into the casserole. Sprinkle shredded cheddar cheese evenly over the top.
Step 5
Bake for 15-20 minutes, or until the casserole is bubbling and the cheese is melted and lightly browned.
Step 6
While the casserole is baking, heat the remaining tablespoon of olive oil in a small skillet over medium heat. Add the remaining ½ onion and sauté for 10-12 minutes, stirring occasionally, until the onions are caramelized and crispy.
Remove the casserole from the oven and top with the crispy onions. Serve immediately.
expert tips & tricks
how to make this lower carb
To make this dairy free tuna casserole low-carb, replace the rice with cauliflower rice, a low-carb alternative that provides a similar texture and absorbs the flavors of the sauce. You can also omit the crispy onions or use a low-carb version.
how to make this low fat or healthier
To make this dairy free tuna casserole low-fat, use a light coconut creamer or unsweetened almond milk instead of full-fat coconut creamer. Reduce the amount of olive oil used for sautéing or use a nonstick cooking spray. Opt for a reduced-fat or fat-free cheese option.
how to make this vegan
To make this dairy free tuna casserole vegan, substitute the tuna with crumbled tofu or cooked lentils for a plant-based protein source. Replace the cheddar cheese with a vegan cheese alternative or a sprinkle of nutritional yeast for a cheesy flavor.
how to serve, store and meal prep
Serving and Storage:
Freshly baked dairy free tuna casserole is best served warm, accompanied by a side salad or crusty bread for a complete meal. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, warm individual portions in the microwave or bake the entire casserole in a preheated oven until heated through.
Meal Prep and Freezing:
This dairy free tuna casserole is ideal for meal prepping. You can prepare the components ahead of time, such as cooking the rice, blanching the green beans, and sautéing the mushrooms and onions. Store each component separately in airtight containers in the refrigerator. When ready to assemble, combine the ingredients and bake as directed.
To freeze the dairy free tuna casserole, prepare it as instructed but do not bake. Let it cool completely, then wrap it tightly in aluminum foil or place it in a freezer-safe container. Freeze for up to 3 months. When ready to enjoy, thaw the casserole in the refrigerator overnight and then bake in a preheated oven until heated through.
you may also like
Dairy Free Tuna Casserole
Ingredients
- 1 cup gluten-free crispy onions store-bought or homemade
- 2 tablespoons olive oil
- 1 pound fresh green beans trimmed
- 2 cups sliced mushrooms
- 1 ½ onions chopped, divided
- 1 cup mushroom broth
- ½ teaspoon dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- Salt and pepper to taste
- 2 cups coconut creamer
- 2 cups fresh spinach
- 1 can of tuna drained
- 2 cups cooked rice
- 1 cup Cheddar cheese (shredded, dairy free) Optional
Instructions
- Preheat oven to 375°F.
- Bring a large pot of salted water to a boil. Add the green beans and blanch for 3 minutes. Drain and set aside.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 cup of the chopped onions and sauté for 3-4 minutes until softened.
- Add the mushrooms and sauté for another 5 minutes until they start to release their moisture.
- Pour in the mushroom broth, thyme, garlic powder, parsley, salt, and pepper. Simmer for 5 minutes.
- Add the coconut creamer and simmer for another 5 minutes until the sauce thickens slightly.
- Spread the cooked green beans in a 9×13-inch baking dish.
- Pour the mushroom-onion mixture over the green beans.
- Add the cooked rice, spinach, and tuna, gently mixing them into the casserole.
- Sprinkle shredded cheddar cheese evenly over the top.
- Bake for 15-20 minutes, or until the casserole is bubbling and the cheese is melted and lightly browned.
- While the casserole is baking, heat the remaining tablespoon of olive oil in a small skillet over medium heat. Add the remaining ½ onion and sauté for 10-12 minutes, stirring occasionally, until the onions are caramelized and crispy.
- Remove the casserole from the oven and top with the crispy onions. Serve immediately.
Leave a Reply