Healthy Keto Tuna Casserole (Easy and Creamy!)

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This Low Carb Keto Tuna Casserole A makeover of the classic casserole, but with some healthy and low-carb twists. We swap out noodles for pumpkin noodles, canned soups for delicious homemade sauces, and crunchy toppings that don’t require cookies!it may be a Healthy Tuna Casserolebut it’s so delicious that no one will mind – I bet you’ll love this even if you’re not keto.

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What is a tuna casserole?

Tuna Casserole is an old classic casserole consisting of cream of mushroom soup, noodles, tuna and some vegetables. I’ve upgraded the original with added veggie noodles and made a homemade sauce that’s tastier than anything you’ll find in a can.

Is tuna casserole healthy?

Tuna casserole doesn’t have to be called a health food. But this recipe is changing all that! We’ve given it a healthy makeover by swapping out the noodles for vegetable noodles, a homemade sauce without thickeners, and making crunchy toppings without crackers.

ingredients you need

This section explains how to choose the best ingredients for a keto tuna noodle casserole, what each ingredient does in the recipe, and substitution options. See recipe card below for measurements.

• olive oil – or avocado oil.
• yellow pumpkin – Spiral it to make casserole noodles. You have some options for other “noodles” below.
• sea ​​salt and black pepper
• onion – I used white onions, but you can also use yellow onions if you prefer.
• Green pepper -Adds delicious crunch and color to the casserole instead of traditional green beans. (if you’re low carb, depends on your macro, you can substitute real peas here. ) Also, feel free to saute some mushrooms Add them to the casserole with the bell peppers.
• garlic – Use fresh minced garlic for best flavor or shock For convenience.
• chicken soup – Add flavor to sauces.You can also use vegetable broth for this pescatarian dish, or bone broth For deeper flavor and nutritional benefits.
• heavy cream – Gives the sauce a creamy texture and flavor. You can substitute full-fat coconut milk if you have it on hand.
• parmesan cheese – Adopt grated parmesan cheese in sauces and toppings.In the sauce, the parmesan acts as a thickener, but you can also use cream cheese, xanthan gum, or other cornstarch substitute if you prefer. Softer cheeses, such as mozzarella or cheddar, don’t usually thicken this sauce well, but you can stir them directly into the casserole if you like.
• tuna – You will need 3 5 oz cans of tuna. I prefer plain white albacore because it has the best texture in a casserole. If you don’t like tuna, feel free to substitute canned salmon.
• Shredded pork rind – These are for toppings in place of the crispy chips or cracker toppings you might find in a traditional tuna casserole recipe.you can make your own pig skin or buy them. Either way, give the crumbs a quick whirl in a blender to thicken the crumbs.

noodle variation

This low-carb tuna casserole is made with yellow squash, but you can use a variety of low carb pasta substitute! Here’s how to use the most common:

• Zucchini Noodles – you will be ready Zucchini Noodles Just like you do with pumpkin noodles. Their taste and texture are very similar.
• Shirataki noodles – follow me Shirataki noodles The way the noodles are nice to bite and not soggy. After the frying step, you can transfer them to a baking dish.
• Keto Egg Noodles – Prepare Keto Egg Noodles Immediately after removing them from the boiling water, transfer them to a baking sheet and sprinkle the sauce on top.
• Cauliflower Fried Rice – After frying Cauliflower Fried Riceyou can add it to the roasting pan.
• Spaghetti Squash – bake Spaghetti Squash in the OvenRemove strands with a fork, then add to casserole and drizzle with sauce.

How to Make a Healthy Tuna Casserole

This section shows how to make a keto tuna casserole, with step-by-step photos and details about the technique. See the recipe card below for full instructions.

1. Cook noodle. Heat olive oil in a large skillet over medium-high heat. Add the spiralized squash and season with sea salt and pepper. Sauté until crisp and tender, then transfer to a colander over the sink to drain.
2. Fried essence. First fry the onion until translucent. Add bell peppers and garlic. Cook until beginning to brown.

Tip: Make sure the noodles are fully cooked to avoid watery casserole.

You want them to keep the heat high enough to cook off the excess moisture. The end result should be tender, but not super mushy.

3. Make the sauce. Add the chicken stock, scraping up any browned bits from the bottom of the pan. Bring to a boil, then simmer until reduced.
4. Make it creamy. Reduce to low heat, stir in heavy cream and Parmesan cheese. Stir until the sauce is smooth. Gently stir the tuna into the sauce.

5. gather. Gently press noodles in a colander to drain excess water. Transfer to a baking sheet. Pour the sauce, tuna, and vegetables over the noodles and hold with tongs. (Alternatively, you can mix the casserole ingredients first in a large bowl, then transfer to a baking sheet.)
6. Add toppings. In a small bowl, mash more Parmesan, pork rind, and olive oil. Crumble the mixture on the casserole.
7. bake. Bake low-carb tuna casserole until bubbly. Then, bake for a few minutes to brown the top.

Storage Instructions

• Shop: Store leftover keto tuna noodle casserole in the refrigerator for 3-4 days. (Freezing is not recommended.)
• Meal preparation: Make the sauce and prepare the noodles. Assemble and bake just before serving.
• Reheat: Reheat in a 350°F oven for best results. Microwaves will work, but the noodles will be more mushy.

Easier Keto Casserole Recipes

If You Love This Healthy Tuna Casserole From Scratch, You May Also Like These Keto Casserole Recipe:

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Healthy Keto Tuna Casserole (Easy and Creamy!)

This low-carb keto tuna casserole is a healthy version of the classic—with tender noodles, a creamy sauce, chunky tuna, and golden toppings.

Prepare: 15 minute

Cook: 30 minute

All: 45 minute

Serving Size: 9 (Adjust the scale recipe)

raw material

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instruct

Tap the time in the instructions below to start the kitchen timer while cooking.

1. Preheat oven to 400°F (204°C).

2. Heat 2 tablespoons olive oil in a pan 12-inch pan Medium to high temperature. Add the yellow squash and season with salt and pepper. Sauté for 3 to 5 minutes, stirring occasionally with tongs, until crisp and tender. Transfer pumpkin noodles to a colander over the sink.

3. Add the onions to the pot and reduce the heat to medium.fried about 5 minutesuntil translucent.

4. Add bell pepper and garlic.fried about 5 minutesuntil the peppers and onions start to brown.

5. Add chicken stock. Use a wooden spoon to scrape up any browned bits from the bottom of the pan.Increase heat to bring liquid to a boil, then decrease heat and simmer 3 to 5 minutesuntil the liquid volume is reduced by half.

6. Minimize heat. Add heavy cream and 1 1/2 cups Parmesan cheese until cheese is melted and sauce is smooth.

7. Gently stir the tuna into the sauce.

8. Gently press the noodles in the colander to drain excess water.transfer to a 9 x 13 inch baking pan. Pour sauce, tuna and vegetables over noodles and hold with tongs.

9. In a small bowl, mash the remaining 1/3 cup Parmesan cheese, pork rind, and remaining 1 tablespoon olive oil with a fork. Crumble the mixture on the casserole.

10. bake 10 to 15 minutes, until foamy.bake 2 to 4 minutesuntil the top is golden brown.

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nutrient content

Amount per serving. Serving Sizes in Recipe Instructions Above.

Calories 345

fat 26.7 g

protein 21.8 grams

total carbohydrates 4.8 grams

net carbs 4 grams

fiber 0.8 g

sugar 2.7G

Nutrition Facts are provided as a courtesy. Have questions about the calculation or why you get different results?see our nutrition policy.

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