Lactose-Free Tuna Veggie Pasta (Printable)
Hearty pasta with tuna, veggies, and creamy lactose-free sauce. Perfect family dinner.
# What You Need:
→ 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 (use 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)
# Steps:
01 - Preheat the oven to 390°F. Lightly grease a medium baking dish with cooking spray or a small amount of 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 tbsp 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 tbsp olive oil in a saucepan over medium heat. Whisk in flour and cook 1 minute. Gradually pour in lactose-free milk while whisking constantly. Simmer 3-4 minutes, stirring frequently, until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large bowl, combine cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Fold gently until evenly distributed.
06 - Transfer mixture to prepared baking dish. Sprinkle lactose-free cheese evenly over top, followed by breadcrumbs if using.
07 - Bake for 20 minutes until golden brown and bubbly. Allow to rest 5 minutes before serving.
# Expert Advice:
01 -
- Its the kind of dinner that makes everyone lean in a little closer when they walk through the door, drawn by that incredible baked pasta aroma that fills the whole house
- The sauce comes together in minutes and tastes so indulgent that nobody will believe its lactose-free
02 -
- The first time I made this, I skipped the flour in the sauce and ended up with a disappointing, runny mess that never thickened properly
- Letting the dish rest for those five minutes after baking feels impossible when you are hungry, but cutting into it too early makes everything slide apart on the plate
03 -
- Grate your own lactose-free cheese if possible, because pre-grated varieties contain anti-caking agents that prevent proper melting
- Use gluten-free flour and pasta to make this completely friendly to multiple dietary restrictions without sacrificing any comfort