Healthy Tuna Casserole Without Noodles
Light, tasty tuna casserole full of veggies and low on carbs so you don't have to feel guilty.
Servings 4
Calories 227kcal
Ingredients
- 1 tablespoon olive oil
- 2 cups cauliflower florets or one small head, steamed and chopped
- 1 cup chopped zucchini
- 1 cup sliced mushrooms
- 1 small onion diced
- 2 cloves garlic minced
- 1/2 cup frozen peas optional
- 2 cans 5 oz each tuna in water, drained
- 1/2 cup sour cream
- 1/4 cup grated Parmesan cheese
- 1/2 cup shredded cheddar cheese plus more for topping
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/4 cup gluten free panko crumbs (or crushed pork rinds) for topping, optional
Instructions
- Set your oven to 375°F (190°C) and lightly grease a medium-sized baking dish.
- In a large skillet over medium heat, add olive oil.
- Sauté the onions, garlic, mushrooms, and zucchini until softened, about 5-7 minutes.
- Stir in the cauliflower and peas and cook another 2 minutes.
- In a mixing bowl, combine the sour cream, Parmesan cheese, cheddar cheese, salt, pepper, and thyme. Stir until well blended. Add the drained tuna and mix until evenly incorporated.
- Add the sautéed vegetables to the tuna mixture and stir to combine.
- Pour the entire mixture into the prepared baking dish and spread evenly.
- Sprinkle a little extra shredded cheddar and panko crumbs on top for crunch.
- Bake uncovered for 20–25 minutes, or until the casserole is hot and bubbly and the top is golden brown.
- Allow it to rest for 5–10 minutes before serving so it can set up nicely.
Nutrition
Calories: 227kcal | Carbohydrates: 13g | Protein: 9g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 37mg | Sodium: 525mg | Potassium: 461mg | Fiber: 3g | Sugar: 5g | Vitamin A: 582IU | Vitamin C: 40mg | Calcium: 218mg | Iron: 1mg