Keto Tuna Casserole

Tuna casserole is one of those classic comfort foods that many of us grew up with. But if you’re following a keto or low-carb lifestyle, traditional tuna casserole might not fit into your meal plan. That’s where this Keto Tuna Casserole comes in! With all the creamy, cheesy goodness you love, this version is completely keto-friendly and made with ingredients that won’t spike your blood sugar. It’s a perfect hearty meal for any day of the week, and it’s easy to prepare. Whether you’re craving comfort food or need a quick, filling dinner, this casserole is sure to satisfy.

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Why You’ll Love Keto Tuna Casserole

This Keto Tuna Casserole is not only delicious but also packed with protein and healthy fats that will keep you full and satisfied. The creamy cheese and the savory tuna are the stars of this dish, but the cauliflower and keto-friendly ingredients take it to the next level. It’s simple to make, requires minimal effort, and can be enjoyed as a weeknight dinner or meal prep for the week ahead. The best part? It’s comfort food without the guilt—no high carbs, no gluten, and no heavy pasta to worry about. It’s the perfect way to enjoy a nostalgic dish on the keto diet.

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My Personal Experience

I’ve always loved a good tuna casserole, but since transitioning to keto, I really missed the comforting, cheesy casserole dish I used to make. This recipe is my answer to that craving. I’ve made it multiple times, and it’s always a hit. The cauliflower is such a perfect stand-in for pasta, soaking up all the flavors of the creamy cheese sauce. The first time I made this, I was surprised at how much it tasted like the old-school version, but with so much more flavor. It’s so satisfying and filling, and I know I’m fueling my body with nourishing ingredients that align with my keto goals. If you love comfort food like I do, this recipe is a must-try!

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Required Equipment

Mixing Bowl

To start, you’ll need a mixing bowl to combine all your ingredients. I prefer a medium-sized bowl because it gives me enough room to stir everything without making a mess. It’s important to make sure everything is well combined, especially with the creamy sauce and tuna, so a sturdy, deep bowl is a must.

Skillet or Large Pan

You’ll also need a skillet or a large frying pan to cook your veggies and tuna mixture. I personally love using a pan with high sides for this dish, so I can stir everything around easily without worrying about spilling. The pan should be big enough to hold all the ingredients for the casserole filling before it goes into the oven.

Casserole Dish

For baking, you’ll need a casserole dish. A medium-sized dish is perfect for this recipe, as it holds the ingredients well and gives them room to bake and bubble up nicely. I usually go for a glass or ceramic dish because they heat up evenly and retain the heat, ensuring a perfectly baked casserole.

Measuring Spoons and Cups

A good set of measuring spoons and cups is essential for this recipe. Getting the right amounts of seasonings, cheese, and liquids makes a big difference in the final flavor. I always make sure to measure my ingredients accurately, especially when it comes to things like spices or heavy cream. Too much of anything can throw off the balance, and with keto recipes, it’s important to be precise.

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Ingredients & Substitutions

Ingredients:

• 2 cups cauliflower florets: This acts as the “pasta” in the casserole, offering a mild flavor and perfect texture when baked. It’s keto-friendly and a great way to get your veggies in!
• 1 can (5 oz) tuna in oil or water, drained: Tuna is packed with protein and omega-3 fatty acids, making it a great choice for the keto diet. The canned tuna makes this recipe even easier to put together.
• 1 cup heavy cream: For that rich and creamy sauce that coats all the ingredients. Heavy cream adds the necessary fats for keto and gives the casserole its decadent texture.
• 1 cup shredded cheddar cheese: Cheese is a keto staple, and it brings flavor and melty goodness to this casserole.
• ½ cup grated Parmesan cheese: This adds a little extra flavor and a nice crisp topping when baked.
• 2 tbsp butter: The butter helps cook the cauliflower and tuna while also adding more healthy fats.
• 1 tsp garlic powder: Garlic powder enhances the overall flavor of the casserole, giving it a savory depth.
• ½ tsp onion powder: This adds a little sweetness and balances the flavors of the dish.
• Salt and pepper to taste: These are important for seasoning and ensuring the casserole has the perfect flavor balance.

Substitutions:

• Cauliflower: If you’re not a fan of cauliflower, you can swap it for another low-carb vegetable like zucchini or broccoli.
• Tuna: You can use other canned fish like salmon or even chicken if you prefer.
• Heavy cream: If you’re looking for a lighter option, you can substitute heavy cream with coconut milk, though the flavor will change slightly.

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How to Make Keto Tuna Casserole

Step 1: Prepare the Cauliflower

Start by prepping your cauliflower. Cut it into florets, then steam or microwave it until it’s just tender. You don’t want it to be too soft, as it will continue to cook in the casserole. Once it’s cooked, drain any excess water and set it aside.

Step 2: Cook the Tuna and Veggies

In a large skillet, melt the butter over medium heat. Add the cauliflower and cook it for 3-4 minutes until it starts to turn golden brown. Add the drained tuna and cook for another 2-3 minutes, breaking up the tuna with a spoon as it heats through.

Step 3: Make the Creamy Sauce

Add the heavy cream to the skillet and stir everything together. Bring it to a simmer, then reduce the heat and stir in the garlic powder, onion powder, salt, and pepper. Let it cook for another 2-3 minutes until the sauce thickens up a little.

Step 4: Assemble the Casserole

Transfer the cauliflower and tuna mixture into a casserole dish. Top it with the shredded cheddar cheese and Parmesan cheese, spreading it evenly over the top. This will form the delicious, cheesy crust that makes this casserole irresistible.

Step 5: Bake the Casserole

Preheat your oven to 375°F (190°C). Place the casserole in the oven and bake for 15-20 minutes, or until the cheese is golden and bubbly. For an extra crispy top, broil it for an additional 2-3 minutes, keeping a close eye on it.

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Tips for This Recipe

• If you like a crunchier texture, try adding some crushed pork rinds on top of the cheese before baking.
• For extra flavor, add a dash of hot sauce or a sprinkle of paprika.
• If you prefer a more decadent casserole, use full-fat cream cheese or sour cream in place of some of the heavy cream for extra richness.

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Optional Additions

• Bacon bits: Adding bacon will give your casserole a smoky flavor and a nice crunch.
• Chopped spinach or kale: For added greens, stir in some spinach or kale when cooking the cauliflower.

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Serving Ideas

This Keto Tuna Casserole pairs perfectly with a simple green salad or roasted vegetables. You can also serve it alongside a creamy keto-friendly dressing for extra flavor. If you want to make it a full meal, pair it with some mashed cauliflower or zucchini noodles for a comforting, low-carb meal.

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Storage Recommendation

Store any leftover casserole in an airtight container in the fridge for up to 3-4 days. To reheat, simply pop it in the microwave or place it in the oven at 350°F (175°C) for 10-15 minutes until heated through. If the cheese on top gets too brown during reheating, you can cover the casserole with foil to prevent it from over-browning.

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Frequently Asked Questions

Can I make this casserole ahead of time? Yes! You can assemble the casserole and refrigerate it until you’re ready to bake. Just add an extra 10 minutes to the baking time if it’s cold from the fridge.

Can I freeze this casserole? Absolutely! You can freeze the casserole before baking for up to 2-3 months. When you’re ready to cook it, thaw it in the fridge overnight and bake as directed.

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Nutritional Breakdown (Per Serving)

• Calories: 365
• Total Carbs: 7g
• Net Carbs: 5g
• Fat: 28g
• Protein: 27g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make your keto journey easier? Get a meal plan tailored to your unique needs and preferences, designed to keep you on track effortlessly. Start your personalized plan now!