Skip to main content

The Manual may earn a commission when you buy through links on our site.

This Healthy Tuna Noodle Casserole Recipe is Paleo, Whole 30, and Delicious

Safe Catch Paleo Tuna Green Chile Zoodle Casserole 5.2
Cotter Crunch

A staple of pot luck dinners for decades now has been the tuna noodle casserole. It’s easy to make and has a little bit of everything. It says that you’re coming to the pot luck because you’re friends and you want to socialize, but you aren’t so keen on the whole “cooking” part (and someone else had already called dibs on picking up fried chicken).

Typical tuna noodle casseroles, though, can be pretty bland and gross. Sure, the cream of whatever soup you’re using has a little bit of flavor, but there’s no real spice palate to play with. Then there’s the texture. Outside of the one bit of crispy noodle that you’ll get on the top, the best way to describe the meal: soft and mushy.

That’s why we reached out to Safe Catch tuna to get their take on the matter. Since this brand features the lowest mercury levels in any canned tuna, we thought it would be a good place to look for a healthier, tastier version of the classic casserole. They did not disappoint.

The healthy tuna noodle casserole recipe below, created by Lindsay Cotter of Cotter Crunch, is Paleo- and Whole 30-friendly, includes the most fun food word to say (zoodles), and has a nice little kick thanks to some green chiles.

Safe Catch Paleo Tuna Green Chile Zoodle Casserole

Safe Catch Paleo Tuna Green Chile Zoodle Casserole 1
Cotter Crunch

(Prep time: 15 minutes; cook time: 10 minutes; serves: 6-7)

Ingredients:

  • 3 zucchini, 6-7 inches long
  • 2 5-oz cans

    Safe Catch Elite tuna

  • 4 oz green chiles, diced (canned with no additives works)
  • .5 cup real mayo with olive oil (such as

    Primal Kitchen Chipotle Mayo

    ; add .25 cup more if you want extra creamy)
  • .5 cup onion, chopped and peeled
  • .5 cup celery, chopped
  • .5 cup coconut milk or cream without additives
  • 2 tbsp coconut flour or tapioca starch (almond flour works but does not hold together as well as other flours)
  • 2 tbsp chopped chives (plus extra for topping)
  • 1 tbsp organic mustard (spicy or regular without added sugar, like

    Annie’s Organics

    )
  • 1 tbsp avocado or olive oil
  • .5 tsp seasoning salt of choice, or natural sea salt with dehydrated garlic or onion added.
  • 5 tsp chili pepper or red pepper flakes
  • .25 tsp garlic powder
  • .25 tsp black pepper
  • Parsley to garnish (optional)

Method:

  1. Wash and clean your veggies.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Oil a 9 x 13 shallow casserole dish. Set aside.
  4. Ribbon cut or spiralize your zucchini into noodles. Set aside.
  5. In another bowl, combine your tuna (drained), green chiles, mayo, mustard, pepper, and garlic powder. Mix thoroughly. Set aside.
  6. Oil a medium skillet. Add in your onion and celery and seasoning of choice. Cook for about 6 minutes to medium, or until onions brown a bit.
  7. Add your coconut flour and milk to the skillet. Stir together with the celery and onion mix until no longer clumpy.
  8. Add your zucchini noodles to the skillet and toss all together. Cover and let the noodles and mix together for 1 or 2 minutes on medium heat until zucchini is softened but not thoroughly cooked. Don’t let it get soggy!
  9. Remove skillet from heat and pour contents into a large bowl.
  10. Mix your tuna/green chile mix in the same large bowl (with the zoodles/milk/onion mix).
  11. Toss everything together.
  12. Pour mix from the large bowl into your casserole dish. Top with extra seasoning of choice.
  13. Bake for 3-5 minutes or until edges are brown.
  14. Broil last minute or so to make crispier edges.
  15. Remove from oven.
  16. Garnish with optional parsley and red chili pepper if desired.
  17. Serve immediately. Keeps well in sealed container in fridge for up to 1 week. Freezes for up to 6 weeks but will contain extra water once thawed out (you can add more flour or fresh zucchini).
Topics
Sam Slaughter
Sam Slaughter was the Food and Drink Editor for The Manual. Born and raised in New Jersey, he’s called the South home for…
The perfect comfort food: Make this beef stroganoff recipe in just 30 minutes
The king of all comfort foods, this recipe will keep you warm all winter
Beef stroganoff in a bowl

My favorite indulgence (aside from great whiskey) is stick-to-your-ribs, fatty, flavorful, warm and cozy, tastes-like-Grandma-made-it comfort food. Chicken and dumplings, braised short ribs, pastas in cream sauce for days — I want it all. If it's made with a pound of butter and dumped on top of a pile of carbs, I'm a fan. No questions asked.

The meal that tops it all? Beef stroganoff. This is a dish that just tastes like love in a bowl. It's perfect for chilly days and cold nights by the fire. If possible, it's even better the next day. Its beefy, creamy, mushroomy, earthy sauce absolutely sings when combined with egg noodles, and there's just nothing better in the world. Don't argue. You'd be wrong. There isn't.

Read more
4 delicious crock pot recipes: These low-carb, keto-friendly soups are perfect for winter
Warm up with these incredible keto recipes
Carrot soup

As we dive into the holiday season, carb-heavy foods seem to be everywhere we go. Foods high in carbs and sugars are certainly delicious, but they can leave us feeling sluggish. During the busy holiday season, the last thing we need to feel is slowed down -- we have shopping and gift wrapping to do! That's why swapping heavy-carb meals with simple, low-carb foods is a great idea to keep you energetic this winter. Even better, cooking low-carb recipes in a slow cooker can help save you time so you can focus on spending time on the holiday activities you love most.

Craving a delicious winter soup? These four crock pot recipes are perfect for your low-carb diet and are sure to hit the spot in the cool weather. The low-carb meals are also keto recipes, making them an excellent choice for anyone -- including those on a low-carb, ketogenic, or diabetic diet. Warm and delicious, you're bound to add these favorites to your go-to list after a few tries.

Read more
Forget green bean casserole: These Thanksgiving side dishes are healthier than the classics (but still delicious)
Eat healthy and save room for pie
Thanksgiving side dishes with a turkey

As great as traditional Thanksgiving food can be -- sometimes we don't feel so great after. The standard side dishes we know and love at Thanksgiving are full of carbs, which can leave you feeling sluggish and tired afterward. Eating a meal too high in carbohydrates can spike our blood sugar levels, causing a crash after we get home from dinner. The usual culprits are all the classics, such as mashed potatoes, green bean casserole, stuffing, and that delicious cranberry sauce. All in all, this can be bad news for anyone trying to feel their best for next-day Black Friday shopping.

We're here to tell you that enjoying a hearty Thanksgiving meal is possible with healthy twists on the tasty classics. These delicious Thanksgiving side dishes are healthier swaps, yet still equally delicious. Whether you're on a mission to lose weight or simply don't enjoy that sluggish post-meal feeling, we've got you covered. You don't have to put yourself in a food coma in order to enjoy Thanksgiving.

Read more