Tuna Casserole

Happy new year everyone, I hope you enjoyed your holiday season and are ready to tackle 2016.  I am looking forward to being more consistent at eating low carb.  I have to be honest; 2015 was not a great year for me in terms of low carb eating (for a laundry list of reasons I won’t get into), and I lost motivation in the second half of the year to continue to provide recipes on my blog.  I am re-committing myself this year and am excited to post more recipes!  I am being less strict with myself in terms of macro ratios in an effort to live a more realistic and overall healthy lifestyle, but I am still keeping it low carb most nights of the week.  I posted a picture of this dish to my Instagram a week ago or so and people were looking for the recipe, so I decided to make it again and photograph it for the blog.  Sometimes a vegetarian recipe tastes just as good as a meat-heavy dish, especially when you can still make it low carb and delicious.

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I began by gathering all my ingredients and pre-heating the oven to 350°F.  I love using frozen broccoli for this because it makes it so much easier and quicker for a weeknight meal.

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I opened and drained all four cans of tuna and set them aside.  I placed the brick of cream cheese in a large mixing bowl and softened it in the microwave for about 35 seconds before adding the drained tuna to the bowl.  I seasoned it with salt and pepper and set aside.

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Next I heated the butter in a large pan over medium high heat until melted and added both bags of broccoli to the pan.  I like to cook the broccoli first until it is nearly tender and slightly browning.  I think this creates great texture in an otherwise soft dish.  I seasoned the broccoli with salt and pepper as well as some garlic powder for extra flavor.

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While the broccoli was cooking, I diced up a yellow onion and added it to the mixing bowl with the tuna.

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I scooped in some mayo and stirred the tuna, cream cheese, onion and mayo together until smooth.

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Once the broccoli was my desired consistency, I poured the tuna mixture evenly on top and sprinkled with the cheddar cheese.  I placed the whole pan in the oven for 20 minutes until the cheese melted and it was slightly browned along the edges.  I have to add, this pan is one of the best items I’ve ever purchased for myself.  I found it a few weeks ago at World Market when they were having an incredible sale.  It was 50% off (I think I paid $12 if I remember correctly) and is an absolute beast.  I love how evenly it heats up, it’s oven-safe to 400°F and it is nonstick, so cleanup is an absolute breeze.  If you don’t have an oven-safe pan, you could cook the broccoli first and transfer it to a 9×11 glass baking dish and then follow the remainder of the steps as written.  I don’t even miss the traditional noodles in a tuna casserole – the broccoli is so tender and the onion provides a bit of a bite along with the gooey, cheesy tuna mixture.  It’s so easy to throw together that it would make the perfect weeknight meal after a long day at the office.  Enjoy!

Tuna Casserole

Prep Time: 5 minutes

Cook Time: 30 minutes

Yield: 6

Serving Size: 1

Tuna Casserole

Ingredients

  • 4 cans tuna in water, drained
  • 6c fresh or frozen broccoli
  • 8oz cream cheese
  • 3/4c mayonnaise
  • 1/2c yellow onion, diced
  • 1c shredded cheddar cheese
  • 1tblsp butter
  • 1/2tsp garlic powder
  • To Taste
  • Salt
  • Pepper

Instructions

  1. Pre-heat the oven to 350°F.
  2. Open and drain four cans of tuna.
  3. Place cream cheese in a large mixing bowl and microwave about 35 seconds until softened; add tuna to the bowl and set aside.
  4. Over medium high heat, melt the butter in a large pan.
  5. Add broccoli and cook until softened and starting to brown in the pan. Season with salt, pepper and garlic powder.
  6. Dice the yellow onion and add to the tuna.
  7. Add the mayo to the tuna mixture and stir until all ingredients are combined. Add salt and pepper to taste and stir once more.
  8. Spread the tuna evenly over the broccoli.
  9. Sprinkle the cheddar cheese on top.
  10. Bake for 20 minutes until the cheese is melted.

Nutrtional Information

Per serving: 503 calories, 8g total carbs, 5g net carbs, 41g fat, 25g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

https://butterisnotacarb.com/tuna-casserole/

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13 Comments

  1. eli

    I’m making this for the second time this week – love it! I really miss Tuna Helper and I think this is better. Now for my changes (sorry) – I used half broccoli half cabbage because I wanted the cabbage to simulate the noodles. Not necessary at all, but cabbage is 1g less carbs than broccoli. I added eggs to the tuna/cream cheese mix for some unknown reason. I used 6 large cloves of garlic so it’s thoroughly vampire proof. I cover it with parmesan powder (over the cheddar) to simulate the breadcrumbs and roast it til crispy brown. I can’t believe how good this is – I ate it for all three meals til it was gone, and the cat got a little bit. Cats approve!

    I want to try your version of this with the muffin tin next that is even lower carbs.

    So glad I googled “keto tuna casserole!”

  2. Heather

    when I enter this into myfitness pal it says the carbs are 32g. this seems unusually high for a low carb recipe. I was wondering if anyone can explain.

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