Tofu Noodle Tuna Casserole

Creamy, comforting, and packed with protein, this Tofu Noodle Tuna Casserole is a modern twist on a beloved classic. Featuring golden-browned extra-firm tofu, tender egg noodles, and flaky canned tuna, this dish is brought to life with a velvety cheddar cheese sauce, studded with sweet green peas, and seasoned with garlic and onion powder for a flavor-packed experience. The casserole is topped with a crunchy panko breadcrumb and cheese crust, baked to golden perfection, and finished with fresh parsley for a burst of color and freshness. Ready to serve in under an hour, this hearty recipe is an ideal family dinner that pairs nostalgia with wholesome ingredients. Perfect for busy weeknights or cozy weekends, it’s a satisfying, one-dish wonder that will quickly become a favorite.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 block (14 oz) Extra-firm tofu
• 1 teaspoon Salt
• 12 ounces Egg noodles
• 2 cans (5 oz each) Canned tuna in water
• 3 tablespoons Unsalted butter
• 3 tablespoons All-purpose flour
• 2 cups Milk
• 1 cup Vegetable or chicken broth
• 2 cups Cheddar cheese, shredded
• 1 cup Frozen peas
• 1 teaspoon Onion powder
• 0.5 teaspoons Garlic powder
• 0.5 teaspoons Ground black pepper
• 1 cup Panko breadcrumbs
• 2 tablespoons Olive oil
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Press the tofu: Drain the block of tofu and wrap it in a clean kitchen towel. Place a heavy object, such as a cast-iron skillet, on top to press out the moisture for at least 10 minutes. Once pressed, crumble the tofu into small pieces.

Step 3

Cook the egg noodles according to the package instructions until al dente. Drain and set aside.

Step 4

In a large skillet over medium heat, melt 1 tablespoon of butter. Add the crumbled tofu and 1/2 teaspoon of salt. Cook for 5-7 minutes, stirring occasionally, until the tofu is golden brown. Remove from heat.

Step 5

In the same skillet, melt the remaining 2 tablespoons of butter over medium heat. Stir in the flour and cook for 1 minute, whisking constantly, to create a roux.

Step 6

Gradually whisk in the milk and broth. Continue to whisk until the sauce thickens, about 3-5 minutes.

Step 7

Stir in 1 1/2 cups of shredded cheddar cheese, onion powder, garlic powder, black pepper, and the remaining 1/2 teaspoon of salt into the sauce. Mix until smooth and creamy.

Step 8

Gently fold in the cooked noodles, browned tofu, canned tuna (drained), and frozen peas into the sauce. Mix until evenly combined.

Step 9

Transfer the mixture to a greased 9x13-inch baking dish and smooth the top.

Step 10

In a small bowl, combine the panko breadcrumbs, olive oil, and the remaining 1/2 cup of shredded cheddar cheese. Sprinkle this mixture evenly over the casserole.

Step 11

Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and crispy.

Step 12

Remove from the oven and let the casserole rest for 5 minutes. Garnish with chopped parsley before serving.

Nutrition Facts

Serving size	2294.2 grams (2294.2g)

Amount per serving	% Daily Value*
Calories	3503

Total Fat 190.90g	245%
Saturated Fat 86.60g	433%
Polyunsaturated Fat 3.00g
Cholesterol 565mg	188%
Sodium 5936mg	258%
Total Carbohydrate 217.50g	79%
Dietary Fiber 24.80g	89%
Total Sugars 40.90g
Protein 242.90g	486%

Vitamin D 380IU	1901%
Calcium 5114mg	393%
Iron 26mg	147%
Potassium 3338mg	71%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.3%

Protein: 27.3%

Carbs: 24.4%