For those following a ketogenic lifestyle or simply looking for a healthier twist on a classic comfort food, the keto tuna casserole with cream cheese is an excellent choice. This dish reimagines the traditional tuna casserole by ditching the high-carb noodles and incorporating healthy fats and vegetables, resulting in a satisfying, flavorful, and low-carb meal.
Why Choose Keto Tuna Casserole?
There are several reasons why this keto tuna casserole is a great option:
- Low Carb: By eliminating traditional wheat-based pasta and canned soups, this casserole significantly reduces the carbohydrate content, making it suitable for a ketogenic diet. Some variations even boast zero net carbs per serving.
- Healthy Fats: The inclusion of ingredients like mayonnaise, cream cheese, and olive oil (if using tuna canned in olive oil) provides a good source of healthy fats, which are essential for satiety and energy on a keto diet.
- High Protein: Tuna is a naturally rich source of protein, making this casserole a filling and nutritious meal.
- Customizable: The recipe is highly adaptable to your preferences and available ingredients. You can easily substitute cheeses, add different vegetables, or adjust the level of creaminess.
- Quick and Easy: Many keto tuna casserole recipes can be prepared and cooked in under 30 minutes, making them perfect for busy weeknights.
- Budget-Friendly: Canned tuna is an affordable pantry staple, making this casserole a cost-effective meal option.
Key Ingredients and Variations
Here's a breakdown of the essential ingredients and some popular variations:
- Tuna: The star of the show! Chunk light or skipjack tuna canned in water or olive oil are recommended. Ensure the tuna is well-drained to prevent a watery casserole.
- Base: The creamy base typically consists of mayonnaise, cream cheese, sour cream, and heavy cream. These ingredients contribute to the casserole's richness and flavor.
- Cheese: Cheddar cheese is a common choice, but you can experiment with other cheeses like Gouda, Gruyere, or a blend of your favorites.
- Vegetables: While traditional tuna casseroles often include peas, these are not keto-friendly. Instead, opt for low-carb vegetables like spinach, diced onion, celery, riced cauliflower, or zucchini noodles.
- Seasonings: Salt, pepper, and Dijon mustard are essential for flavor. Some recipes also include cayenne pepper for a touch of heat or dill for freshness.
- Topping: To add a satisfying crunch, consider using crushed pork rinds, grated Parmesan cheese, or a combination of both.
Recipe: Keto Tuna Casserole with Zucchini Noodles
This recipe utilizes zucchini noodles (zoodles) as a low-carb alternative to traditional pasta.
Ingredients:
- 2 cans (5 oz each) tuna, drained
- 2 medium zucchini, spiralized into noodles
- 2 tablespoons butter
- 1 clove garlic, minced
- 1/4 cup almond milk
- 1/2 cup heavy cream
- 4 ounces cream cheese, softened
- 1 cup shredded cheddar cheese, divided
- Salt and pepper to taste
- Optional: Crushed pork rinds for topping
Instructions:
- Prepare the Zucchini Noodles: Preheat oven to 350 degrees. Lightly spray a 9x13 inch baking dish with cooking spray. Place the zoodles in the dish and spread out as much as possible. Bake zoodles at 10-minute intervals, removing and stirring every 10 minutes, until the moisture has evaporated. This may take between 10-20 minutes, depending on the size and moisture level of the zucchini. Remove when moisture has evaporated and they have shrunk in size, but before they are brown or crispy.
- Make the Cheese Sauce: While the zoodles are pre-baking, heat a medium-size skillet over medium heat. Melt the butter, add the garlic, almond milk, heavy cream, cream cheese, and 1 cup of the cheddar cheese. Whisk mixture until it is smooth and cheese has melted. Stir in the drained tuna. Remove from heat.
- Assemble the Casserole: In the 9x13 inch pan you pre-baked your zoodles in, layer the zoodles and tuna cheese sauce. Sprinkle the remaining shredded cheese over the top.
- Bake: Bake in preheated oven for 13-18 minutes, or until heated through and the cheese is bubbly and golden brown.
- Garnish and Serve: If desired, sprinkle crushed pork rinds over the top for a crunchy topping. Serve immediately.
Tips for the Perfect Keto Tuna Casserole
- Don't overcook the zoodles: The key to this recipe is prepping your zucchini noodles. Zucchini is full of liquid, so you must pre-bake your zoodles to remove the moisture, otherwise your creamy cheesy sauce will turn out very watery. Overcooked zoodles will become mushy. Bake zoodles in 10-minute intervals. Remove and stir every 10 minutes, continue baking at 10-minute intervals until the moisture has evaporated.
- Drain the tuna thoroughly: Excess water or oil will result in a runny casserole.
- Adjust the seasoning to your taste: Don't be afraid to experiment with different herbs and spices to create your perfect flavor profile.
- For a creamier casserole: Add half a block of softened cream cheese and 2 tablespoons of heavy cream to the tuna mixture before baking.
- Make it ahead: This casserole can be assembled ahead of time and stored in the refrigerator for up to 24 hours before baking.
- Freezing: Once completely cool, you can wrap the baking dish in plastic wrap, followed by a layer of foil. Freeze it for up to three months, then thaw it in the fridge.
Serving Suggestions
This keto tuna casserole is delicious on its own, but you can also serve it with:
Read also: Easy Low-Carb Cheese Crackers
- Fresh-cut vegetables for scooping
- Keto crackers or pork rinds
- A side salad
Nutritional Information
The nutritional information for keto tuna casserole will vary depending on the specific ingredients and portion sizes used. However, a typical serving is approximately 465 calories and contains around 3.4 net carbs.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto