Lactose-Free Tuna Veggie Pasta Bake (Printable)

Hearty pasta bake with tuna, zucchini, bell peppers, and creamy lactose-free sauce. Perfect family dinner.

# 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 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 a boil. Add pasta and cook 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. Stir in flour and cook 1 minute, stirring constantly. Gradually whisk in lactose-free milk until smooth. Simmer 3-4 minutes, stirring constantly, until thickened. Stir in mustard, oregano, basil, salt, and pepper.
05 - In a large mixing bowl, combine cooked pasta, sautéed vegetables, drained tuna, and prepared sauce. Gently fold together until evenly coated.
06 - Transfer mixture to the prepared baking dish. Spread evenly. Sprinkle lactose-free cheese and breadcrumbs evenly over the top.
07 - Bake for 20 minutes until golden brown and bubbly. Let rest 5 minutes before serving to allow the dish to set.

# Expert Tips:

01 -
  • The creamy sauce is surprisingly rich without any dairy discomfort
  • Everything bakes in one dish so cleanup is practically non-existent
02 -
  • Overcooking the pasta during boiling is the number one mistake that leads to mushy results
  • The sauce will look thin initially but thickens beautifully in the oven so do not panic
03 -
  • Squeeze excess moisture from vegetables before combining with pasta if you want a firmer result
  • Use a combination of cheddar and mozzarella for the best melting and flavor balance

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