• 6 oz. whole-wheat wide egg noodles
  • Cooking spray
  • 1 tablespoon olive or canola oil
  • 1 medium yellow onion, minced fine (about 1 cup) 3 tablespoons flour
  • 1 ¾ cups fat-free and reduced sodium chicken broth (1 14-oz. can) 1 cup 1% milk
  • 8 oz. white mushrooms, sliced (about 2 ½ cups)
  • 1 cup frozen peas, thawed
  • ½ teaspoon Kosher salt
  • ½ teaspoon black pepper
  • 2 5-oz. cans tuna in water, drained
  • ¾ cup (3 oz.) grated sharp cheddar cheese
  • 4 tablespoons unseasoned breadcrumbs (whole-wheat is best)
  • ½ teaspoon dried oregano
  • 4 tablespoons freshly grated parmesan cheese (or 3 tablespoons canned)


  1. Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.
  2. Preheat oven to 375° F. Lightly spray a 9 x 13” dish with cooking spray.
  3. Heat a large, deep skillet over medium high heat. Add oil and when oil is hot, add onions; cook on medium heat until soft, about 5 minutes.
  4. Add the flour and stir well, cooking an additional 2-3 minutes on medium-low heat.
  5. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds. Add the milk and bring to a boil.
  6. Once mixture comes to a boil, add mushrooms, peas, salt and pepper. Simmer on medium heat, mixing occasionally until it thickens, about 7 to 9 minutes.
  7. Add drained tuna, stirring another minute.
  8. Remove from heat; add cheddar cheese and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated; pour into prepared dish.
  9. Combine breadcrumbs and oregano. Top noodles with seasoned breadcrumbs and parmesan.
  10. Spray topping with a little more cooking spray and bake for about 25 minutes. If desired, place under the broiler a few minutes to get breadcrumbs crisp. Be careful not to burn!

Variations & Tips

  • If whole-wheat egg noodles are unavailable, you could use regular wide egg noodles or a different type of noodle such as penne or rotini.
  • Use whatever mushrooms you like and are cheapest/on sale. Buying them loose (not in a package) is usually cheaper.
  • To pack in more veggies or instead of using peas, consider adding diced broccoli, celery or carrots.
  • If fresh are not available, you can use canned mushrooms and/or canned peas instead.
  • Use fat free milk if that is what you normally drink at home.
  • Instead of sharp cheddar, you can use whatever cheese you have on hand. Use reduced-fat for a healthier option.
  • You can use canned salmon or chicken instead of tuna.

Total Cost: $7.32

Cost per Serving: $1.22

Nutritional Info (per serving): 280 Calories; 10.6 g Fat (4.7 g Saturated Fat); 23 g Carbohydrates; 2.5 g Fiber; 23.5 g Protein; Sodium 443 mg Yield: 6 servings

Source: Adapted from

Watch the tuna noodle casserole cooking demo below and download the recipe to make it yourself.