All Recipes - MIND Diet Friendly Tuna Noodle Casserole

MIND Diet Friendly Tuna Noodle Casserole



Tuna noodle casserole is the ultimate comfort food—but what if we could make it delicious, creamy, and packed with brain-boosting nutrients? This MIND diet-friendly version swaps out the processed ingredients for whole grains, healthy fats, and omega-3-rich tuna while keeping all the cozy, home-cooked flavor you love. Instead of heavy cream and refined pasta, this dish features whole wheat noodles, Greek yogurt for creaminess, and a crunchy walnut-panko topping for the perfect contrast of textures. Plus, it’s loaded with leafy greens, mushrooms, and heart-healthy olive oil, making it as nourishing as it is satisfying.

MIND Diet Friendly Tuna Noodle Casserole

Servings: 4

Ingredients

Brain-Boosting Base

  • 8 oz pasta, whole wheat or chickpea
  • 2 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 cups cremini mushrooms, sliced
  • 2 cups spinach, thinly sliced
  • 1 12 oz can wild-caught tuna, drained (I recommend Safe Catch brand)
  • 1 1/2 cups plant-based milk
  • 1 cup vegetable broth
  • 1 tsp Dijon mustard
  • 1 tsp lemon zest
  • 1/2 tsp smoked paprika
  • salt, to taste
  • pepper, to taste

Creamy Binder:

  • 1 1/2 tbsp whole wheat flour
  • 1/2 cup Greek yogurt, nonfat
  • 1/4 cup nutritional yeast

Crunchy Topping:

  • 1/2 cup whole wheat panko breadcrumbs
  • 1/4 cup walnuts
  • 1 tbsp olive oil
  • 1 tsp dried oregano

Instructions

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta 1-2 minutes less than package instructions (it will finish cooking in the sauce). Drain and set aside.
  2. Heat 2 tablespoons olive oil in an enameled Dutch oven over medium heat. Add onion and garlic, cooking until softened (about 3-4 minutes).
  3. Stir in mushrooms and cook until tender, about 5 minutes.
  4. Add chopped spinach or kale, letting it wilt.
  5. Sprinkle 1 1/2 tablespoon whole wheat flour over the veggies, stirring for 1 minute to coat.
  6. Slowly whisk in almond milk (or 2% milk) and broth, stirring until smooth.
  7. Add Dijon mustard, lemon zest, smoked paprika, and black pepper.
  8. Bring to a gentle simmer, stirring until thickened (about 3-4 minutes).
  9. Stir in drained tuna and cooked pasta, coating everything evenly.
  10. Remove from heat and mix in Greek yogurt and nutritional yeast.
  11. In a small bowl, mix panko breadcrumbs, chopped walnuts, olive oil, and oregano. Sprinkle the mixture evenly over the casserole.
  12. Cover with the lid and bake at 375°F (190°C) for 15 minutes.
  13. Remove the lid and broil for 2-3 minutes until the topping is golden brown.
  14. Alternative Cooking Method: Use a large saucepan or deep skillet to sauté the veggies and make the creamy sauce. Combine the cooked pasta, sauce, and tuna in the skillet. Transfer everything to a lightly greased 9x13" baking dish or any oven-safe casserole dish. Add the crunchy topping and bake as directed (375°F for 15 minutes, broil for 2-3 minutes for a crispy top).

Serving Suggestions

Why You'll Love This



Published: Feb 17, 2025