How to Make Creamy, Comforting Tuna Helper Without Milk

Tuna helper is a classic American comfort food that many of us grew up eating That cheesy, creamy pasta mixed with tuna is so satisfying and brings back memories of childhood. But what if you want to recreate this dish without using milk? Whether you are vegan, lactose intolerant, or just want a simple pantry meal, tuna helper can easily be made dairy-free

In this detailed guide I’ll walk you through the easy process of making tuna helper without milk. With a few simple ingredient swaps and techniques, you can still achieve that creamy texture and flavor you know and love. Let’s get started!

Get the Right Dairy-Free Base

The first step is choosing a creamy, non-dairy liquid to form the base. Plain unsweetened almond or soy milk can be used, but for extra richness I suggest coconut milk. Full-fat canned coconut milk has a thick, luxurious texture similar to heavy cream.

For a healthier option, you can blend 1 cup unsaluted cashew nuts with 1 1/4 cups water. Let it soak overnight then blend into a smooth cashew cream. This makes a nutritious, dairy-free base for your tuna helper.

Broths are another option for a flavorful foundation. Vegetable, mushroom or chicken broth will impart savory flavor. Just be sure to also add a fat like olive oil or coconut cream to enrich it.

Build Flavor with Umami-Rich Ingredients

To compensate for the lack of cheese, we need to layer in extra flavor. Start by sautéing aromatic veggies like onion, celery and garlic. Caramelizing the vegetables deepens their natural sweetness.

Then, incorporate umami-rich ingredients like roasted mushrooms, sun-dried tomatoes, anchovy paste, roasted garlic, nutritional yeast, herbs and spices. They add meaty, savory flavor and complexity.

Thicken It Up

One difference you’ll notice is that dairy-free milks tend to be thinner than cow’s milk. So we need to add a thickener.

Whisk 2 tablespoons cornstarch or arrowroot powder into the cold coconut milk or cashew cream before heating. This will prevent clumping.

Simmer the mixture, whisking frequently, until thickened to a creamy gravy-like texture. The starch helps mimic the viscosity of a traditional tuna helper made with milk.

Get Creative with Add-Ins

Now comes the fun part – picking add-ins! Turn your tuna helper into a hearty meal by mixing in…

• Diced zucchini, peas, broccoli or spinach
• Chopped olives, pickles, sun-dried tomatoes
• Cooked beans or lentils
• Roasted or grilled veggies like eggplant, peppers, carrots
• Cooked quinoa or brown rice
• Sautéed mushrooms, kale, brussels sprouts
• Caramelized onions
• Fresh or dried herbs

The possibilities are endless. Adding vegetables and plant-based protein boosts nutrition.

Finish with Creamy Texture

Once the tuna helper comes together, you want that signature creamy consistency. Blend in coconut cream, soaked raw cashews or soaked sunflower seeds before serving. This gives a smooth, velvety finish.

If it seems a little dry after refrigerating as leftovers, simply stir in more non-dairy milk or cream to loosen it up. The starch can cause it to thicken more after sitting.

Easy Tuna Helper Recipe without Milk

Now let’s walk through an easy recipe step-by-step so you can make your own dairy-free tuna helper at home.

Ingredients:

• 1 15oz can chickpeas, drained and rinsed
• 1 15oz can tuna, drained
• 2 Tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 cup mushrooms, sliced
• 2 cups vegetable broth
• 1 13.5oz can full-fat coconut milk
• 2 Tbsp arrowroot powder
• 1 cup dry pasta (elbows, shells, etc)
• 1 cup frozen peas
• 1⁄4 cup nutritional yeast
• 1 Tbsp lemon juice
• 1 Tbsp Italian herb blend
• Salt and pepper to taste

Instructions:

1. In a skillet, heat olive oil over medium heat. Sauté onion and garlic for 2 minutes until fragrant.

2. Add mushrooms and cook 3 minutes more until lightly browned.

3. Whisk arrowroot powder into cold coconut milk until dissolved.

4. Pour coconut milk mixture into skillet along with vegetable broth. Stir in chickpeas, tuna, pasta, peas and seasonings.

5. Bring to a boil then reduce heat and simmer for 8-10 minutes, stirring occasionally, until pasta is al dente and sauce has thickened.

6. Remove from heat and stir in lemon juice and nutritional yeast. Add more seasonings to taste.

7. Let sit for 5 minutes before serving to allow sauce to thicken further. Enjoy!

That’s it – a comforting dairy-free take on a classic in about 30 minutes. Get creative with add-ins and seasonings until you create your perfect plant-based tuna helper.

Tips for Making the Best Tuna Helper without Milk

Follow these tips for tuna helper success every time:

• For a richer base, use full-fat coconut milk and simmer it for 5 minutes to reduce and concentrate the flavor before adding other ingredients.

• Starch thickeners like arrowroot prevent the sauce from separating or curdling. Cornstarch, tapioca flour, or a roux also work well.

• For extra protein, add drained, rinsed canned beans or chickpeas. They add a meaty texture.

• Nutritional yeast gives cheesy, savory flavor without dairy. Start with 1⁄4 cup then add more to taste.

• Undercook the pasta slightly, then let it finish cooking in the sauce. This allows it to soak up maximum flavor.

• Sauté vegetables, garlic, and aromatics before adding liquid to develop deeper, more complex taste.

• If the sauce seems too thin, combine 1 Tbsp starch with 2 Tbsp water and whisk into simmering tuna helper to thicken.

• For convenience, make a big batch and freeze leftovers for busy weeknights. Thaw and reheat with a splash of plant milk.

Get Creative with Meatless Protein and Veggies

One of the great things about tuna helper is how versatile it is. You can play with different add-ins to give it your own personal twist.

Switch out the tuna for chickpeas, lentils, or smoked tofu for plant-based options. Or keep it classic with tuna or chicken. Then load it up with your favorite vegetables or mix-ins.

Here are some delicious combinations to try:

• Italian Tuna Helper – artichoke hearts, sun-dried tomatoes, basil, olives, roasted red peppers, spinach

• Mexican Tuna Helper – black beans, corn, peppers, onions, cumin, cilantro, avocado

• Mediterranean Tuna Helper – chickpeas, eggplant, zucchini, oregano, tomatoes, kalamata olives, hummus

• Thai Peanut Tuna Helper – edamame, carrots, bell pepper, peanut sauce, basil, cilantro, chili paste

• Buffalo Chicken Tuna Helper – shredded chicken, hot sauce, celery, ranch dressing, blue cheese crumbles

The possibilities are endless, so unleash your inner chef!

Make it a Casserole

For an easy weeknight meal, transform your tuna helper into a casserole. Simply prepare the recipe as directed, then transfer it to a greased baking dish.

Top with breadcrumbs, crushed crackers or toasted nuts, then bake at 350°F for 20-25 minutes until bubbly and golden on top. Serve straight from the dish for a cozy, satisfying dinner.

How to Use Up Leftovers

Like traditional tuna helper, the dairy-free version also makes great leftovers. Here are creative ways to repurpose them:

• Top a green salad or baked potato
• Stuff into a pita or sandwich
• Fold into an omelet or frittata
• Scoop over cauliflower rice for a low carb meal
• Serve with zucchini noodles or spaghetti squash
• Fill bell peppers or mushrooms caps
• Enjoy as a dip with crackers or pita chips
• Mix with rice and peas for tasty fried rice

Leftover tuna helper is endlessly versatile, so put it to use in fun, unique ways. Get the whole family involved and make it a creative challenge.

Satisfying Comfort Food Without the Dairy

Now you have all the tips, tricks and an easy recipe for making tuna helper without milk. With a few simple swaps like coconut milk and starch thickeners, plus flavor boosts from umami ingredients, you can still get that creamy comforting dish we all crave.

It’s budget friendly, easy to throw together, and filled with possibilities. Make it your own with different add-ins and seasonings base