Lactose-Free Tuna Veggie Pasta (Print Version)

Hearty baked pasta with tuna, zucchini, bell peppers, and creamy lactose-free sauce. Easy 55-minute meal.

# 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)

# How-To 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 a boil. Add the pasta and cook until al dente according to package directions. Drain thoroughly and set aside.
03 - 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 spinach wilts. Remove from heat.
04 - Heat 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 frequently, until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large mixing bowl, combine the cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Gently fold together until evenly coated.
06 - Transfer the mixture to the prepared baking dish, spreading evenly. Sprinkle lactose-free 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. Allow to rest for 5 minutes before serving to set.

# Expert Tips:

01 -
  • The creamy lactose-free sauce tastes just as rich and comforting as the real thing
  • Its a complete one-dish meal that feeds a hungry family with minimal effort
  • Leftovers taste even better the next day, making it perfect for meal prep
02 -
  • Do not skip the resting period after baking or the sauce will be too runny when you serve it
  • Undercook the pasta slightly since it absorbs liquid and softens more in the oven
  • The sauce might seem thick in the pan but will loosen up when combined with the vegetables
03 -
  • Use high-quality canned tuna packed in water for the best flavor and texture
  • Grate your own lactose-free cheese since pre-grated varieties do not melt as well

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