Low FODMAP Garden Pea Tuna Noodle Casserole

Tuna noodle casserole is the kind of deeply comforting, crowd-pleasing dinner that feels like it should be off-limits when you're managing a sensitive gut — but this version proves otherwise. Every swap here is intentional: gluten-free pasta, a flour-thickened sauce built on lactose-free milk and a certified-safe broth, and garlic-infused oil in place of whole garlic or onion to deliver that savory depth without the digestive fallout. The green tops of scallions bring a mild, fresh bite that's fully compliant, and aged cheddar melts into the sauce without adding lactose to worry about. Peas are kept to a measured cup across the whole dish, landing each of the six servings comfortably within safe thresholds. The result is a bubbling, golden-topped casserole with real sauce — not a watery compromise — and a crispy breadcrumb crust that makes it feel genuinely indulgent. It comes together in one pot and one baking dish, which means less cleanup and more time enjoying dinner. A scatter of fresh parsley at the end adds a little color and brightness that makes it look as good as it tastes.

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