Lactose-Free Tuna Veggie Pasta (Printable)

Comforting pasta bake with tuna, vegetables, and creamy dairy-free sauce

# What goes in:

→ Pasta

01 - 10.5 oz whole wheat penne or fusilli, gluten-free if desired

→ Vegetables

02 - 1 medium zucchini, diced
03 - 1 red bell pepper, diced
04 - 1 small red onion, finely chopped
05 - 1 cup cherry tomatoes, halved
06 - 3.5 oz baby spinach

→ Tuna

07 - 2 cans (5.6 oz each) tuna in water, drained

→ Sauce

08 - 2 tbsp olive oil
09 - 2 tbsp all-purpose flour, gluten-free if needed
10 - 2 cups unsweetened lactose-free milk
11 - 1 tsp Dijon mustard
12 - 1/2 tsp dried oregano
13 - 1/2 tsp dried basil
14 - Salt and black pepper to taste

→ Topping

15 - 1/2 cup lactose-free grated cheese, cheddar or mozzarella
16 - 2 tbsp gluten-free breadcrumbs, optional

# Directions:

01 - Preheat oven to 390°F and lightly grease a medium baking dish with cooking spray or olive oil.
02 - Bring a large pot of salted water to boil. Cook pasta until al dente according to package directions. Drain well and set aside.
03 - Heat 1 tablespoon olive oil in a skillet over medium heat. Add onion, zucchini, and bell pepper. Sauté 5 minutes until softened. Add cherry tomatoes and spinach, cook 2-3 minutes more until spinach wilts. Remove from heat.
04 - Heat remaining 1 tablespoon olive oil in a saucepan over medium heat. Whisk in flour and cook 1 minute. Gradually pour in lactose-free milk while whisking constantly until smooth. Simmer 3-4 minutes, stirring frequently, until thickened. Remove from heat and stir in mustard, oregano, basil, salt, and pepper.
05 - In a large mixing bowl, combine cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Gently fold together until evenly coated.
06 - Transfer mixture to the prepared baking dish, spreading evenly. Sprinkle lactose-free cheese over the top, followed by breadcrumbs if using.
07 - Bake 20 minutes until cheese is melted and golden brown, and sauce is bubbling around the edges. Let rest 5 minutes before serving to allow the dish to set.

# Expert Advice:

01 -
  • The creamy sauce without any dairy discomfort feels like magic when you have been missing proper comfort food
  • Everything bakes together in one dish leaving you with minimal cleanup and maximum satisfaction
02 -
  • Undercooking the pasta initially is not optional because it will turn mushy if it is already fully cooked before baking
  • The sauce must bubble and thicken properly or you will end up with a watery disappointing mess instead of creamy perfection
03 -
  • Grate your own cheese from a block because pre-shredded cheese has anti-caking agents that prevent proper melting
  • Use a baking dish with higher sides because this sauce bubbles up enthusiastically and you do not want oven cleanup drama

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