When I hear the word “casserole” I immediately think “warm, satisfying, home cooked,” and there’s nothing better than a comforting meal! I’ve been creating some recipes lately with Safe Catch and just loving the taste and consistency of their canned tuna. My latest recipe is a Low-FODMAP Tuna Casserole that’s delicious and easy to make. Make it tonight and enjoy the leftovers this week!
Learn why I love Safe Catch tuna over other canned tuna brands in this post!
Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% off your entire order with the promo code: FODMAPLIFE Happy Shopping here on SafeCatch.com!
Low-FODMAP Tuna Casserole
- 3 ½ tablespoons butter, divided (see *note)
- 1 ½ medium carrots, peeled and cut into thin rounds
- 1/8 teaspoon wheat-free asafetida powder
- 1 teaspoon oregano
- ½ teaspoon thyme
- 1 teaspoon freshly ground black pepper, divided
- 1 ½ cups frozen green beans, thawed for 10-15 minutes
- 4 tablespoons, low-FODMAP all-purpose gluten-free flour or rice flour
- 1 cup lactose-free milk (*can also use rice milk coconut milk)
- 1/8 teaspoon salt
- 2 cups cooked gluten-free pasta or brown rice pasta
- 1 can of Safe Catch Elite Tuna
- ½ cup shredded cheddar cheese
- 2 tablespoons gluten-free panko bread crumbs (such as Ian’s)
- Add a ½ tablespoon butter into a medium-sized skillet on medium-high heat. Add in carrots, asafetida powder, then oregano, thyme and 1/2 teaspoon freshly ground black pepper. Stir occasionally for about 2-3 minutes. Add in green beans and stir well to coat with butter and seasonings.
- Lower heat to medium. Add in 1 tablespoon butter and slowly whisk in flour, 1 tablespoon at a time. Add in milk and salt; continue whisking until well combined.
- Add in pasta, tuna and cheddar cheese and whisk until combined or cheese is slightly melted.
- Add all ingredients to lightly greased 8 x 8″ glass casserole dish.
- In a microwave, melt remaining 2 tablespoons butter in a small bowl with bread crumbs. Sprinkle bread crumbs over casserole dish and add remaining freshly ground black pepper. Bake for 20-25 minutes on 375°F.
*Notes – if you are more IBS-D prone, negate the last 2 tablespoons butter (step 5.) and just top casserole with dry bread crumbs or spray bread crumbs lightly with natural butter spray.
Looking for help on the low-FODMAP diet? Ask me about my nutritional coaching services by contacting me here.
Be good to yourself and your gut!