Dairy- and Gluten-Free Tuna Casserole Recipe

Cook Time: 20 minutes

This hearty and flavorful casserole is packed with healthy ingredients and comes together in just a few simple steps. Perfect for a quick weeknight dinner!

Ingredients:

• 3 cups cooked brown rice
• 2 cups frozen mixed vegetables
• 2 cups chicken broth
• 2 (6 ounce) cans water-packed tuna, drained
• cup vegan shredded Cheddar-style cheese (such as Daiya)
• 1 teaspoon dried minced onion
• teaspoon dried sage
• teaspoon dried oregano
• teaspoon ground cumin
• Salt and ground black pepper to taste

Directions:

Step 1: Preheat your oven to 350F (175C). This will ensure it's hot and ready for baking.

Step 2: In a 9x13-inch baking dish, combine the cooked brown rice, frozen mixed vegetables, chicken broth, drained tuna, vegan shredded cheese, dried minced onion, dried sage, dried oregano, ground cumin, salt, and pepper. Stir everything together thoroughly to ensure the ingredients are evenly distributed.

Step 3: Place the baking dish in the preheated oven and bake for 20 to 30 minutes, or until the casserole is hot and bubbly throughout.

Step 4: Remove from the oven and let it cool slightly before serving. Enjoy this comforting, healthy meal!

Cook's Note:

If you need to make this dish soy-free, you can use a cheese substitute or skip the cheese altogether for a lighter version.

Nutrition Facts (per serving):

• Calories: 239
• Fat: 3g (3% of Daily Value)
• Saturated Fat: 0g (2% of Daily Value)
• Cholesterol: 19mg (6% of Daily Value)
• Sodium: 496mg (22% of Daily Value)
• Total Carbohydrates: 33g (12% of Daily Value)
• Dietary Fiber: 5g (16% of Daily Value)
• Total Sugars: 1g
• Protein: 21g (41% of Daily Value)
• Vitamin C: 7mg (8% of Daily Value)
• Calcium: 38mg (3% of Daily Value)
• Iron: 2mg (12% of Daily Value)
• Potassium: 364mg (8% of Daily Value)

Note: Nutritional information is based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs. For those with dietary restrictions, please consult a doctor or registered dietitian before preparing this recipe.

Recipe Description: Leftover brown rice is added to tuna, frozen veggies, and vegan cheese and transformed into a delicious tuna casserole that's both dairy and gluten-free. It's an easy and nutritious meal for those who follow dietary restrictions or simply want to enjoy a wholesome dish without sacrificing flavor.

Origin of Tuna Casserole

Tuna casserole is a dish with a history rooted in American comfort food. Its origins can be traced back to the mid-20th century, during the post-World War II era, when canned tuna became a household staple. The casserole was a way to combine inexpensive ingredients into a hearty meal, perfect for busy families. Over the years, the dish evolved, with many variations emerging depending on regional preferences and dietary needs. Today, the dairy- and gluten-free tuna casserole offers a modern twist on this classic dish, making it accessible for those with food sensitivities.

Regional Variations

While tuna casserole is commonly associated with the United States, variations of this dish can be found in different regions across the world. In the U.S., its often made with creamy soups, breadcrumbs, and cheese, but the gluten-free and dairy-free versions focus on fresh, whole-food ingredients. In some coastal regions, fresh tuna might replace the canned version, adding a more refined touch. Other variations might include the use of different vegetables or pasta substitutes to cater to different dietary preferences, such as adding zucchini or cauliflower for a lower-carb option.

How This Differs From Other Similar Dishes

What sets this dairy- and gluten-free tuna casserole apart from other similar dishes is its emphasis on health-conscious ingredients without compromising flavor. Traditional tuna casseroles typically rely on heavy cream or cheese, making them unsuitable for those with lactose intolerance or gluten sensitivity. This version, however, uses vegan cheese and brown rice as a base, offering a lighter, yet still rich, alternative. By eliminating the gluten and dairy, it becomes an inclusive dish that caters to a wider audience, from those with allergies to individuals following a plant-based diet.

Where Tuna Casserole is Typically Served

Tuna casserole is a versatile dish that can be served in a variety of settings. Its commonly enjoyed as a hearty dinner option, perfect for busy weeknights when you need something quick and satisfying. Many families make it a regular part of their dinner rotation because of its simplicity and ability to feed a crowd. Its also popular in potlucks, holiday gatherings, or as a comfort food during colder months. Due to its easy-to-make nature, this casserole has become a go-to dish for those seeking a stress-free, yet nourishing meal.

Interesting Facts

• The invention of the tuna casserole is often attributed to the convenience of canned tuna, which became widely available during the Great Depression and World War II. The dish was seen as an affordable, hearty meal during tough economic times.
• Tuna casserole was one of the first dishes to make use of convenience foods, such as canned vegetables and soups, that became popular in the mid-20th century. These pre-packaged ingredients allowed home cooks to prepare meals quickly, with minimal effort.
• While the traditional version is often baked with a crunchy breadcrumb topping, this dairy- and gluten-free version uses vegan cheese and omits breadcrumbs to cater to those with specific dietary restrictions.

Conclusion

Whether youre looking for a healthier alternative to the classic tuna casserole or simply need a quick, family-friendly meal, this dairy- and gluten-free version checks all the boxes. Its nutritious, comforting, and incredibly versatile. With its rich history and adaptability, the tuna casserole continues to be a beloved dish that brings people together around the dinner table.