Healthy Tuna Casserole |

Healthy Tuna Casserole

  • Author: Kristen Stevens
  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: North American


This Healthy Tuna Casserole recipe is made with brown rice and a super creamy dairy-free sauce. It’s every bit as delicious as the original version. You and your family will LOVE it!



  • 2 cup raw cashews**
  • 1 1/2 cups brown rice
  • 1 teaspoon sea salt
  • 1 garlic clove, grated on a Microplane or very finely minced
  • 2 cups frozen peas
  • 2 cans of tuna, drained
  • 1 tablespoon + 1 teaspoon olive oil, divided
  • 2 cups fresh croutons, gluten-free if needed (I like to cut them from pieces of bread)
  • 1/2 cup panko, or gluten-free bread crumbs


  1. Cook the brown rice in 3 cups of water until soft, about 40 minutes.
  2. While the rice is cooking, prepare the rest of the casserole. Drain the cashews and place them in your food processor or blender with 2 1/4 cups of water, the sea salt and garlic. Blend on high until smooth and creamy. Stir in the frozen peas and tuna.
  3. Add 1 teaspoon of the olive oil to a small frying pan over medium-high heat. Add the panko and let it toast, stirring occasionally, for about 2 minutes. Place the large bread crumbs in a medium-sized bowl and toss with the remaining 1 tablespoon of olive oil.
  4. Once the rice is cooked, preheat your oven to 350 degrees and assemble the casserole. Begin my covering the bottom of a 9×11 inch casserole dish with a thin layer of the cashew cream sauce. Top with half the rice then half the remaining sauce. Repeat once more. Sprinkle the top with the toasted panko and then top with the croutons.
  5. Bake, uncovered, in your oven for 30-40 minutes, or until it is hot and bubbling and the croutons are toasted. Let the casserole sit for 5 minutes before serving.


* The cashew cream sauce is a lot runnier than a traditional cheese sauce before it is baked. Don’t worry, it will thicken as the tuna casserole bakes.

**Soaked for 4-24 hours in cold water

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