Paleo Tuna Casserole: A Comforting and Healthful Take on a Traditional Recipe
A popular comfort food, tuna casserole is typically served with noodles and creamy sauces. However, because of its dairy and refined carbohydrate content, the conventional recipe might not be suitable for people on a paleo diet. Paleo tuna casserole can help with that. This nutritious, grain-free take on the traditional dish is full of protein, healthy fats, and flavour without sacrificing texture or flavour.
Everything you need to know about creating a paleo-friendly tuna casserole will be covered in this blog, including the advantages of the ingredients, how to make it, and how to modify the recipe to your preferences.
Here’s a recipe card for Paleo Tuna Casserole in a table format:
| Ingredient | Amount | Notes |
|---|---|---|
| Canned Tuna | 2 cans (5 oz each), drained | Preferably packed in olive oil or water |
| Cauliflower Rice | 3 cups | Substitute for pasta or rice |
| Coconut Milk | 1 can (13.5 oz), full-fat | For the creamy base |
| Onion | 1 medium, diced | Sauté for flavor |
| Garlic | 2 cloves, minced | Adds savory depth |
| Almond Flour | 1/2 cup | For thickening the sauce |
| Olive Oil | 2 tablespoons | For sautéing vegetables and adding richness |
| Coconut Aminos | 2 tablespoons | Soy-free substitute for soy sauce |
| Dijon Mustard | 1 tablespoon | Adds tangy flavor |
| Lemon Juice | 1 tablespoon | For a burst of citrus |
| Fresh Parsley | 2 tablespoons, chopped | For garnish |
| Salt | To taste | For seasoning |
| Pepper | To taste | For seasoning |
Topping Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Almond Meal | 1/4 cup | For a crunchy topping |
| Olive Oil | 1 tablespoon | For drizzling over the topping |
| Chopped Chives (optional) | As desired | For added flavor |
Instructions:
- Prepare the Cauliflower Rice: Sauté cauliflower rice in olive oil until tender (5-7 minutes). Set aside.
- Sauté Aromatics: Sauté onion and garlic in olive oil until soft.
- Make Creamy Sauce: Whisk together coconut milk, almond flour, coconut aminos, Dijon mustard, and lemon juice. Simmer until thickened (3-4 minutes).
- Combine Tuna & Cauliflower Rice: Add drained tuna to the sauce, breaking it into chunks. Mix in cauliflower rice. Season with salt and pepper.
- Prepare Topping: Combine almond meal and olive oil. Optionally add chives.
- Assemble Casserole: Transfer the tuna mixture to a baking dish and top with almond meal topping.
- Bake: Preheat oven to 375°F (190°C) and bake for 20-25 minutes until golden. Optional: Broil for 2-3 minutes for extra crispiness.
- Serve: Garnish with fresh parsley and serve warm.
Enjoy your delicious and healthy Paleo Tuna Casserole!
Reasons to Enjoy Paleo Tuna Casserole
1. Free of Grains and Dairy
Pasta, breadcrumbs, and a dairy-based creamy base are frequently included in traditional tuna casseroles. In a paleo tuna casserole, these are replaced with grain-free ingredients such as sweet potatoes or cauliflower rice, and for that creamy texture, dairy-free alternatives such as almond or coconut milk are used. For people who are avoiding dairy, gluten, or processed grains, this makes it the ideal choice.
2 .Full with Nutrients
Omega-3 fatty acids and protein, both of which are good for the heart and brain, are abundant in tuna. When paired with nutrient-dense veggies like garlic, onions, and cauliflower, this casserole turns into a filling, nutrient-rich dish. You may acquire the energy you need without compromising flavour by adding healthy fats like avocado or olive oil.
3. Easy to Make and Quick
The fact that this recipe is easy to prepare is one of its best features. The recipe is ideal for weeknight dinners because it doesn’t require you to spend hours in the kitchen and it comes together quickly. Cleanup is also a breeze because it’s a one-pan supper!
4. Delicious and Comforting
It doesn’t always have to be paleo to be tasty! You will still get that cosy, decadent feeling that we all want from casseroles thanks to the creamy texture, savoury tuna, and satisfying crunch from a nut-based topping.
Components You Will Need
The following items are necessary to prepare this paleo tuna casserole:
Principal Components: Canned Tuna: two cans (5 oz each), drained (ideally in water or olive oil)
Cauliflower Rice: 3 cups (instead of regular rice or pasta)
One can (13.5 oz) of full-fat coconut milk (for a creamy base)
Garlic: 2 minced cloves; Onion: 1 medium, diced
Half a cup of almond flour is needed to thicken the sauce and give it a pleasing texture.
Two tablespoons of olive oil (for sautéing)
Two teaspoons of Coconut Aminos (or tamari, for a soy-free umami flavour)
One tablespoon of Dijon mustard (for added flavour)
One tablespoon of lemon juice (for a touch of brightness)
Two tablespoons of freshly chopped parsley (for garnish)
To taste: Salt and Pepper
Almond Meal: 1/4 cup (for a crispy topping) ### Topping Ingredients
One tablespoon of olive oil (to drizzle over the topping)
Chopped Chives: Not required, but optional for added taste
Optional Add-ins: Paleo-friendly Cheese:
For a creamy, cheesy finish, add 1/2 cup of shredded cashew or almond cheese to the casserole if you can handle dairy-free cheese.
- Vegetables: For added taste and nutrition, include more spinach, bell peppers, or zucchini.
Detailed Recipe for Paleo Tuna Casserole
First, get the cauliflower rice ready.
Make the cauliflower rice first. For convenience, you can purchase pre-made cauliflower rice from the store or pulse cauliflower florets into tiny, rice-sized bits in a food processor. Heat 1 tablespoon of olive oil in a big skillet or pan over medium heat. Add the cauliflower rice and cook until it softens and begins to brown, about 5 to 7 minutes. Take off the heat and place aside.
Sauté the Aromatics in Step Two
Heat the remaining tablespoon of olive oil in a different pan over medium heat. Sauté the minced garlic and chopped onion for two to three minutes, or until they are fragrant and tender. This step will give your casserole more flavour and depth.
Create the Creamy Sauce in Step Three
Add the coconut milk, almond flour, coconut aminos, Dijon mustard, and lemon juice to the pan with the sautéed garlic and onions to create the creamy foundation. To make sure the almond flour dissolves and thickens the sauce, whisk everything together. Simmer, stirring often, for 3–4 minutes or until the sauce thickens and becomes creamy. To taste, add salt and pepper.
Step 4: Mix the cauliflower rice and tuna.
To the pan with the creamy sauce, add the canned tuna that has been drained. Break it up into chunks with a spoon and mix it into the sauce. The sautéed cauliflower rice should then be added, and everything should be thoroughly mixed.
Step 5: Get the topping ready
Put the almond meal and a tablespoon of olive oil in a small bowl. Stir until a crumbly topping develops and the almond meal is coated. For added flavour, feel free to add chopped chives to the mixture.
Step 6: Put the Casserole Together
Pour the cauliflower rice and tuna mixture onto a baking dish that has been oiled. Cover the casserole with an even layer of the almond meal topping.
Bake the casserole in step seven.
Set the oven temperature to 375°F, or 190°C. The casserole should be baked for 20 to 25 minutes, or until the top is crispy and golden brown. To have a crispier top, you can also broil the casserole for the final two to three minutes, but watch it carefully to prevent burning.
Step 8: Serve and Garnish
After baking, take the casserole out of the oven and give it some time to cool. Serve after adding some fresh parsley as a garnish. You can squeeze some lemon juice on top for a burst of freshness.
How to Make the Ideal Paleo Tuna Casserole
This casserole can be prepared ahead of time and kept in the fridge for up to two or three days. Before serving, simply bake it. It keeps nicely in the freezer for up to a month. Allow it to cool fully before putting it in an airtight freezer container.
- Use Fresh Tuna Seared and flaked fresh tuna can improve the dish, even though canned tuna is more practical. If you choose this method, brown the tuna for a few minutes on each side in a hot skillet before flaking it into the casserole mixture.
- Try Different Vegetables: To increase taste and nutrients, add more vegetables. This dish works great with bell peppers, mushrooms, and spinach. Before adding them to the sauce, you can sauté them with the garlic and onions.
- Get Creative with Toppings: Ground flaxseed or a mixture of crushed nuts can be used for texture, but almond meal is a terrific low-carb substitute for regular breadcrumbs.
- Add Extra Creaminess To make the creamy sauce even creamier, try mixing in a dollop of full-fat coconut yoghurt or a couple tablespoons of dairy-free mayonnaise.
Wrap-up
A tasty, nutritious, and cosy substitute for the classic is Paleo tuna casserole. This casserole is ideal for anyone on a paleo or dairy-free diet because of its rich, creamy sauce and grain-free cauliflower rice foundation. It’s inexpensive, quick, and simple to prepare, and it’s high in protein and good fats. Additionally, it’s a dish that you may modify to fit your dietary requirements and preferences thanks to its countless customisation choices.
This paleo tuna casserole will quickly become a favourite for weeknight dinners, meal prep, or even a comforting weekend treat, whether you’re cooking for a family or just yourself. Savour the flavours of this filling and healthy casserole and know that you’re consuming a healthy, filling, and nourishing dinner!
