Low Carb Tuna Casserole

Inspired by Tuna Helper

I’m on a mission to create more casserole-type dinners, like my Best Spaghetti Squash Casserole, to make meal times easy and healthy. This casserole was inspired by the Tuna Helper dish that I used to make when B and I were first married. Back then powdered cheese, freeze dried veggies and carb-filled noodles didn’t faze me. Oh how things change! This recipe uses fresh, organic zucchini as noodles, and coconut milk and flax meal as the creamy base. It passed the kid test — Chloe asked if I would please pack this in her lunch 🙂

Low Carb Tuna Casserole
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
INGREDIENTS
Serves 8

  • 1 cup baby carrots, thinly sliced into flat 1 inch pieces
  • 3 green zucchini, thinly sliced into flat 1 inch pieces
  • 3 yellow zucchini, thinly sliced into flat 1 inch pieces
  • 3 cloves garlic, minced (or 3 frozen garlic cubes from Trader Joe’s)
  • 1 Tablespoon minced cilantro (or 3 frozen cilantro cubes from Trader Joe’s)
  • 1 can coconut milk
  • 3 egg yolks
  • dash of salt
  • dash of pepper
  • ¼ cup flax meal
  • ¼ cup nutritional yeast OR ¼ cup finely shredded Parmesan cheese
  • 1 cup frozen peas
  • 2 cans wild caught Albacore Tuna
  • ½ cup shredded organic cheese
INSTRUCTIONS

  1. Preheat oven to 300 degrees F.
  2. Slice the carrots and zucchini, place in steamer and top with garlic and cilantro. Steam for 12 minutes.
  3. In small saucepan whisk the coconut milk, egg yolks, salt and pepper over medium heat. Whisk constantly until it starts to boil gently. Remove from heat and whisk in the flax and nutritional yeast (or Parmesan cheese).
  4. In a large bowl combine the frozen peas, the zucchini and carrots, and the coconut milk mixture. Drain and flake the tuna and mix in.
  5. Spread the tuna mixture in a large casserole pan. Sprinkle with cheese. Bake for 20-25 minutes.
NUTRITION

Calories: 246     Fat: 14 g     Carbohydrates: 16 g     Sodium: 211 mg     Fiber: 7 g     Protein: 17 g    

 

It’s tuna ti

 

Let me know how you liked this recipe…

Comments

  • Ali, Wild Planet Foo November 20, 2012 at 9:40 pm

    Thanks so much for sharing! We’ll have to try this out.

  • Janet. Barcelo July 12, 2015 at 11:42 pm

    Excellent recipes

    • Diana July 13, 2015 at 4:37 am

      Thanks, enjoy!

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