Tuna Rice Casserole (Low-FODMAP)

Tuna rice casserole is an easy cheesy lightened up casserole perfect for those who love tuna noodle casserole or tuna melts. A delicious, comforting meal that is easy to make ahead! Bonus points: this dinner recipe is gluten-free, Low-FODMAP, and easy on the digestive system.

Easy Cheesy Tuna Rice Casserole - a lightened up healthier casserole recipe with tuna and white rice - easy to prepare and absolutely delicious | TheRoastedRoot.net
The tuna obsession has been real this summer. For me, the convenience of whipping up a tuna sandwich is unparalleled and oh so satisfying for lunch or even dinner. Don’t even get me started on tuna melts…they are one of the most addicting substances for me.

I recently took my love for the tuna melt and turned it into a casserole. When I was a teenager, tuna noodle casserole was my JAM! I don’t eat noodles regularly (even gluten-free noodles), but I knew rice would make a great casserole that is comforting yet light and filling. 

And so here it is: my most cherished casserole recipe to date. It’s simple, it’s creamy without being heavy, it’s easy to adapt in so many different ways to please your palate, and it’s pretty awesome from a macro standpoint if you ask me! 

More features:

  • Quick and easy to prepare
  • Gluten-free
  • Can easily be dairy-free
  • Awesome make-ahead meal prep meal
  • Saves very well!

Let’s casserole!

 

How to Make Tuna Rice Casserole:

Cook the rice following the instructions on the package. Set rice aside to cool while you’re prepping the rest of the recipe.

How to Make Tuna Rice Casserole

Preheat the oven to 400 degrees F.

In a large mixing bowl, whisk together the almond milk, mayonnaise, butter, sea salt, eggs, stone ground mustard, and 2 cups of the mozarella cheese to a mixing bowl (you’ll use the remaining 1 cup of cheese for the topping). Whisk this mixture together until it is well-combined.

How to Make Tuna Rice Casserole

Add the drained tuna and rice and mix well to combine. 

How to Make Tuna Rice Casserole

How to Make Tuna Rice Casserole

Transfer the contents of the mixing bowl to a casserole dish (I use an 9” x 9” square casserole dish). 

Top the casserole with the remaining cheese (add more if desired!) and place on the center rack of the preheated oven. Bake for 20 minutes, or until the cheese is melted and begins turning golden-brown.

Allow casserole to cool 10 minutes before serving.

Tuna Rice Casserole - an easy, cheesy, Low-FODMAP and gluten-free dinner recipe | TheRoastedRoot.net

What Type of Milk Should I Use?

I use unsweetened almond milk for the casserole that doesn’t include gums or emulsifyers (it’s just straight up almond milk). Do note if you use a store-bought non-dairy milk that contain gums or emulsifiers, it may thicken the casserole. You can absolutely use a regular cow’s milk (I’d recommend whole milk), goat milk, or unsweetened rice milk or cashew milk.

What Type of Rice Should I Use?

I’ve been using sushi rice for my casseroles. It becomes so nice and puffy and starchy, which is perfect for a good creamy texture in a casserole. You can use your favorite white rice, although I wouldn’t recommend basmati rice as the texture won’t be as thick, creamy, and comforting.

Lightened up Tuna Rice Casserole - an easy cheesy gluten-free and Low-FODMAP dinner recipe | TheRoastedRoot.net

What Type of Cheese Should I Use?

I use raw goat milk mozzarella, as my body seems to process it very well. There are plenty of options for adaptations when it comes to the cheese selection. You can use regular mozzarella, jack cheese, gouda (or smoked gouda), cheddar, or gruyere. Just note if you use an aged cheese, it won’t melt quite like mozzarella. You can also add more cheese, mix and match cheese, and/or add feta. Or bacon. Go wild!

Tuna Rice Casserole - a healthy casserole recipe || TheRoastedRoot.net

Recipe Adaptations:

  • If you don’t follow a low-FODMAP diet, add ½ yellow onion and 3 cloves of garlic. If you go this route, saute the onion and garlic first for optimal flavor and texture.
  • Replace the avocado oil mayonnaise with yogurt or avocado oil.
  • Looking for a higher protein ratio? Add more tuna.
  • Throw in some spinach, zucchini, bell pepper, carrots, and/or your favorite vegetables.
  • Swap the almond milk for whole milk, rice milk, or cashew milk. 
  • Add fresh herbs if you have them.
  • Get fancy with your cheese selection – add feta cheese to the filling, or go with smoked gouda, gruyere or straight-up cheddar cheese.
  • Make it dairy-free by using vegan cheese. I would recommend using cashew-based ricotta!

Get your super cozy carb fest here!

Easy Cheesy Tuna Rice Casserole - a lightened up healthier casserole recipe with tuna and white rice - easy to prepare and absolutely delicious | TheRoastedRoot.net

Tuna Rice Casserole

Course: Main Course
Cuisine: American
Keyword: casserole, low-fodmap, rice, tuna
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 6 servings
Author: Julia

Easy cheesy tuna rice casserole perfect for any night of the week.

Print

Ingredients

  • 2 cups uncooked white rice
  • 1 1/3 cup unsweetened almond milk *
  • 2 large eggs
  • 3 Tbsp avocado oil mayonnaise **
  • 2 Tbsp stone ground mustard
  • 3 cans tuna drained
  • 3 cups mozzarella cheese divided

Instructions

  1. Cook rice according to package instructions. Set rice aside to cool while you’re prepping the rest of the recipe.

  2. Preheat the oven to 400 degrees F.

  3. In a large mixing bowl, whisk together the almond milk, eggs, mayonnaise (or butter), sea salt, stone ground mustard, and 2 cups of the mozzarella cheese to a mixing bowl (you’ll use the remaining 1 cup of cheese for the topping). Whisk this mixture together until it is well-combined. Add the drained tuna and rice and mix well to combine. 

  4. Transfer to a mixing bowl to a casserole dish (I use an 9” x 9” square casserole dish). 

  5. Top the casserole with the remaining cheese (add more if desired!) and place on the center rack of the preheated oven. Bake for 20 minutes, or until the cheese is melted and begins turning golden-brown. Allow casserole to cool 5 to 10 minutes before serving.

Recipe Notes

*or cow's milk, rice milk, or cashew milk

 

**You can also use melted butter, ghee, or avocado oil in place of the avocado oil mayo.

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Comments

  1. Pingback: Tuna Rice Casserole (Low-FODMAP) | Nutrition & food

  2. Elizabeth

    Love your recipes! Do you think this would work with Farro instead of rice? My boys LOVE farro, so we have a bunch at home. Just trying to use what we have.

    Reply
    1. Julia Post author

      Hi Elizabeth!

      I’m so happy to hear it! Yes, you can absolutely replace the rice with farro! I hope you and your family loves it!

      Reply

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