Ultimate Keto Tuna Casserole with Cauliflower – Delicious, Easy & Low-Carb!

This article provides a comprehensive guide to making a keto-friendly tuna casserole using cauliflower as a substitute for traditional pasta. This recipe is perfect for those following a low-carb or gluten-free diet, offering a flavorful and satisfying meal without the guilt.

Introduction

Tuna casserole is a classic comfort food, but the traditional version is often loaded with carbs from pasta and processed condensed soup. This keto tuna casserole recipe replaces the noodles with cauliflower, creating a dish that is both delicious and healthy. Canned tuna is a convenient and affordable ingredient that is perfect for this recipe.

Why Cauliflower?

Cauliflower is an excellent low-carb alternative to noodles. When cooked, it becomes soft and has a texture similar to pasta. This makes it a great substitute in casseroles and other dishes where you want to reduce the carb content.

Ingredients

Here's what you'll need to create this creamy, flavorful casserole:

Cauliflower: The star of the show, replacing traditional noodles. Use fresh or frozen cauliflower florets.
Canned Tuna: Opt for skipjack tuna canned in water or tuna in olive oil, depending on your preference. Wild Planet Food is a highly recommended brand known for its quality.
Cheese: Use a combination of mozzarella, cheddar, or gruyere cheese for a rich and cheesy flavor.
Onion and Garlic: These aromatics add depth and flavor to the casserole. Finely chopped red onion is a great choice.
Heavy Cream: Provides a creamy base for the sauce.
Mayonnaise: Adds richness and moisture to the casserole. Adjust the amount depending on the tuna brand to prevent dryness.
Mustard: Enhances the flavor of the casserole. Dijon mustard is a good option.
Spices and Herbs: Salt, black pepper, cayenne pepper, and dried herbs like dill or parsley add complexity to the dish.
Pork Rinds (Optional): Crushed pork rinds can be used as a crunchy topping instead of bread crumbs.
Butter: Used for sautéing the onions and adding flavor to the topping.
Olive Oil: Used for sautéing the cauliflower and other vegetables.

Step-by-Step Instructions

Here are two variations of the recipe, combining different approaches for the best results:

Read also: Easy Low-Carb Cheese Crackers

Version 1

Preheat the oven: Preheat your oven to 350°F (180°C).
Prepare the cauliflower: Cut the cauliflower into bite-sized florets.
Sauté the vegetables: In a large skillet over medium heat, add olive oil, cauliflower florets, sliced onion, and minced garlic. Season with salt, black pepper, and dried herbs. Sauté for about 10 minutes until the vegetables are crisp but slightly tender.
Make the cheese sauce: Reduce the heat to low, then pour in heavy cream and add 1/2 cup of grated cheese. Stir until the cheese melts and is well combined with the heavy cream. Allow the mixture to simmer until the sauce thickens.
Add tuna: Strain the canned tuna and add it to the mixture. Stir to mix evenly.
Transfer to baking dish: Transfer the mixture to a baking dish.
Add cheese topping: Sprinkle the remaining 1/4 cup of mozzarella cheese on top.
Bake: Transfer to the oven and broil on high for 3-5 minutes until the cheese is melted and forms a golden-brown crust.
Cool and serve: Remove from the oven and allow it to cool slightly before serving. Garnish with chopped parsley and optionally serve with a lemon wedge.

Version 2

Preheat the oven: Preheat the oven to 400°F (200°C).
Cook the cauliflower: Chop the cauliflower into chunks and boil in a pot of water until soft when poked with a fork. Drain well and add to a casserole dish.
Sauté the onions: Chop the onions into small pieces and sauté in butter in a skillet over medium-high heat until translucent. Add the sautéed onions to the casserole dish.
Combine ingredients: Add the drained tuna, mayonnaise, mustard, 1/4 cup of cheese, salt, pepper, and cayenne pepper to the casserole dish. Mix all ingredients together thoroughly.
Prepare the topping: In a separate bowl, mix crushed pork rinds, cheese, and melted butter. Add this mixture on top of the casserole.
Bake: Bake for 25 minutes until the topping is golden brown and the casserole is heated through.
Garnish and serve: Remove from the oven and sprinkle with parsley for garnish. Serve immediately with cut-up veggies and/or pork rinds for scooping.

Tips and Tricks

Preventing a Dry Casserole: Ensure the ratio of tuna to creamy ingredients is balanced. Use about 1/3 to 1/2 cup of mayonnaise, adjusting based on the tuna brand.
Adding Freshness: Incorporate fresh dill to brighten the flavors of the casserole.
Bulking Up the Casserole: Add 2 cups of cooked riced cauliflower and increase the mayonnaise to 1/2 cup to make a larger batch.
Cheese Variations: Experiment with different cheeses like cheddar or gruyere for unique flavor profiles.
Vegetable Options: Feel free to swap broccoli, zucchini, spinach, green beans, or bell peppers for cauliflower.
Using Frozen Cauliflower: If using frozen cauliflower, thaw it before adding it to the casserole.
Mushroom Addition: Sauté mushrooms with the onions for added depth of flavor. Chop them finely if you're not a fan of their texture.

Serving Suggestions

This keto tuna casserole is rich and filling, making it a satisfying meal on its own. Here are some serving suggestions:

Serve with fresh-cut vegetables like celery sticks, cucumber slices, or bell pepper strips for scooping.
Pair with keto crackers or pork rinds for a crunchy element.
Add a side salad for a complete and balanced meal.

Storage and Reheating Instructions

Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating: Reheat in a 350°F oven or in the microwave until heated through.
Freezing: Once completely cool, wrap the baking dish in plastic wrap, followed by a layer of foil. Freeze for up to three months. Thaw in the fridge before reheating.

Nutritional Information

A serving of this keto tuna casserole contains approximately 465 calories. The recipe is low-carb and gluten-free, making it suitable for various dietary needs. The carb count excludes non-nutritive sweeteners. Please verify nutrition information independently.

Variations

Low-Carb with Gluten-Free Pasta: Use half cauliflower and half brown rice pasta for a kid-friendly version with a classic feel.
Different Protein: Try canned or smoked salmon, mackerel, or sardines instead of tuna.

Read also: Magnesium Supplements for Keto

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