Are you tired of traditional casseroles that feel too heavy for a weeknight meal? This healthy tuna zoodle casserole with lemon cashew alfredo is the recipe you didn’t know you needed.
It takes a familiar comfort food and transforms it into a lighter, nutrient-packed dish perfect for those seeking balance and flavor. Say goodbye to pasta and hello to zucchini “noodles” in this fresh, veggie-forward twist!
A Healthier Take on Comfort Food
Classic casseroles are often packed with cream, cheese, and carb-heavy pasta. While delicious, they might not always fit into a healthy food plan.
This recipe changes the game by swapping traditional ingredients for lighter, more wholesome options.
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The zucchini noodles, or zoodles, replace pasta, creating a dish that’s both gluten-free and low-carb. The creamy sauce isn’t your typical dairy-laden affair—it’s made with cashews, offering a rich, velvety texture without the need for cream or butter.
The addition of fresh lemon juice gives the dish a bright, tangy flavor, perfectly complementing the lightness of the zucchini and the umami-packed tuna. It’s not just a meal—it’s a way to enjoy comfort food without the guilt.
The Star Ingredients That Shine
This recipe is packed with nutritious ingredients that work together to create a satisfying, flavorful casserole:
- Zucchini Noodles: Spiralized zucchini replaces pasta, adding fiber and hydration while keeping the dish low in calories and carbs.
- Tuna: High in protein and omega-3 fatty acids, tuna adds a hearty, filling element to the dish.
- Cashew Alfredo Sauce: Made from raw cashews, lemon juice, and nutritional yeast, this dairy-free alternative is creamy, rich, and packed with plant-based goodness.
- Fresh Herbs and Lemon: Parsley, dill, and lemon slices not only boost flavor but also add a burst of freshness to every bite.
With these simple yet powerful ingredients, this recipe turns everyday healthy food into something extraordinary.
Tips for Customizing This Recipe
This recipe is versatile and easy to adapt for different preferences or dietary needs. Here are some ideas:
- Make It Vegan: Swap the tuna for chickpeas or white beans for a plant-based protein option.
- Add Extra Veggies: Toss in mushrooms, spinach, or bell peppers to boost the vegetable content.
- Experiment With Herbs: While dill and parsley are wonderful, basil or cilantro can offer a different flavor profile.
- Go Spicy: Add a pinch of red pepper flakes to the cashew alfredo for a hint of heat.
This flexibility ensures the recipe works for everyone, whether you’re cooking for yourself, your family, or a group of friends.
Why You’ll Love This Healthy Recipe
Aside from being incredibly delicious, this recipe has several benefits that make it a must-try:
- Quick and Easy: With simple ingredients and a streamlined cooking process, you can whip this up in under an hour.
- Meal Prep Friendly: Store leftovers in the fridge for up to five days for a ready-to-eat healthy meal option.
- Nutrient-Rich: Packed with protein, healthy fats, and vitamins, this casserole supports your wellness goals without sacrificing flavor.
- Perfect for Special Diets: Whether you’re gluten-free, dairy-free, or just looking for a wholesome meal, this recipe ticks all the boxes.
It’s a dish that satisfies cravings without compromising your commitment to healthy eating.
Serving Suggestions & Storage
This casserole is delicious on its own, but you can pair it with a simple green salad or roasted vegetables for a complete meal. Garnish with fresh herbs and a few lemon slices for an extra pop of flavor before serving.
For storage, keep it in an airtight container in the fridge for up to five days. To reheat, warm it in the oven at 325°F for about 10 minutes or in the microwave for 1-2 minutes. While it’s best enjoyed fresh, it’s also great for meal prep.
This tuna zoodle casserole with lemon cashew alfredo is the perfect recipe for anyone looking to combine comfort with health. It’s light, vibrant, and packed with wholesome ingredients that will leave you feeling satisfied and energized.
Healthy Tuna Zoodle Casserole with Lemon Cashew Alfredo
Equipment
- Spiralizer for zucchini noodles
- High-powered blender
Ingredients
For the Lemon Cashew Alfredo:
- 1 cup raw cashews soaked overnight, drained, and rinsed
- 1/2 small yellow onion finely diced
- 2 garlic cloves
- 1/2 cup fresh lemon juice
- 1/2 cup low-sodium vegetable broth or chicken broth or water
- 2 tablespoons nutritional yeast
- 1/4 teaspoon dried thyme
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
For the Casserole:
- 2 large zucchini
- 1 tablespoon olive oil
- 1/2 small yellow onion finely diced
- 2 celery ribs diced
- 1 cup frozen peas
- 2 5-ounce cans tuna, drained
- 2 tablespoons fresh parsley chopped (plus extra for garnish)
- 2 tablespoons fresh dill chopped (plus extra for garnish)
- Lemon slices for serving
Instructions
- Preheat the Oven: Set the oven to 350°F.
- Prepare the Alfredo Sauce: Blend the soaked cashews, onion, garlic, lemon juice, broth, nutritional yeast, thyme, salt, and pepper in a high-speed blender. Process until the mixture is smooth and creamy.
- Make Zucchini Noodles: Spiralize the zucchini into noodle shapes and place them in a large mixing bowl.
- Cook the Vegetables: Heat the olive oil in a medium skillet over medium heat. Sauté the onion and celery for about 4–5 minutes until softened. Stir in the peas and cook for an additional minute until thawed. Add these vegetables to the bowl with the zucchini.
- Assemble the Casserole: Flake the tuna into the bowl, then add parsley, dill, and the Alfredo sauce. Mix well until everything is evenly coated. Transfer the mixture to a 13 x 9-inch casserole dish and smooth the top.
- Bake: Place the casserole in the oven and bake for 15–20 minutes, or until heated through and slightly golden on top.
- Serve: Garnish with additional parsley, dill, and lemon slices before serving.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.