Lactose-Free Tuna and Veggie Pasta (Printer-Friendly)

Hearty pasta bake with tuna, fresh vegetables, and creamy lactose-free sauce

# What You'll 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, 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 cheddar or mozzarella cheese
16 - 2 tbsp gluten-free breadcrumbs, optional

# How to Make It:

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 a boil. Add the pasta and cook until just al dente, according to package directions. Drain well and set aside.
03 - While the pasta cooks, heat 1 tbsp olive oil in a skillet over medium heat. Add the onion, zucchini, and bell pepper. Sauté for 5 minutes until softened. Add cherry tomatoes and baby spinach, cook for another 2-3 minutes until the spinach wilts. Remove from heat.
04 - Heat the remaining 1 tbsp olive oil in a saucepan over medium heat. Stir in the flour and cook for 1 minute, stirring constantly. Gradually whisk in the lactose-free milk until smooth. Simmer for 3-4 minutes, stirring continuously, until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large bowl, combine the cooked pasta, sautéed vegetables, drained tuna, and the prepared sauce. Mix gently until everything is evenly coated with the sauce.
06 - Transfer the mixture to the prepared baking dish, spreading it evenly. Sprinkle the lactose-free grated cheese and breadcrumbs (if using) over the top.
07 - Bake for 20 minutes, or until the top is golden brown and the sauce is bubbling around the edges. Remove from the oven and let rest for 5 minutes before serving to allow the dish to set.

# Expert Advice:

01 -
  • Its the comfort food you miss without the dairy drama
  • The vegetables sneak in so seamlessly even picky eaters wont notice
  • Leftovers taste even better the next day for lazy lunches
02 -
  • Do not overcook the pasta in the boiling water or it will turn mushy after baking
  • The sauce will look thin at first but thickens beautifully as it bakes with the pasta
  • Letting the dish rest for those 5 minutes is crucial for clean serving and better flavor integration
03 -
  • Use a box grater for the cheese instead of pre-shredded for better melting
  • Warm your milk slightly before adding it to the roux to prevent lumps

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