This keto tuna casserole is the right wealthy, creamy, and hearty consolation meals for once you’re pressed on time. It’s easy and flavorful, all whereas utilizing just a few components you most likely have already got at residence.
Benefits to Tuna
Tuna like most fish, have excessive ranges of omega three’s(1). The normal American weight loss program is excessive in omega 6’s from issues like plant oils which may trigger irritation. A weight loss program wealthy in omega three’s may also help to counter steadiness a few of these omega 6’s and cut back general irritation.
Picking a Tuna
Including tuna in our weight loss program is nice, however what tuna do you have to decide? There are tons of tunas available on the market, so we made it simple and broke down the most effective canned tuna to purchase.
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Packed in Water or Oil?
For starters irrespective of which tuna you select it needs to be packed in water. The one exception is tuna that’s packed in olive oil. However, most canned tuna is packed in cottonseed, sunflower, or soybean oil. These oils are excessive in omega 6’s and negate all the advantages you receive by consuming fish.
Albacore or Chunk Light?
Tuna is generally a giant fish that means it eats extra mercury throughout its lifetime. If you will discover tuna marked chunk gentle or skipjack you’re higher shopping for these as a result of they’re a smaller tuna specie(2). If you don’t eat tuna usually you’re most likely fantastic consuming albacore, however if you’re attempting to observe your heavy metallic consumption it’s one thing to contemplate.
Adding Noodles to Low Carb Tuna Casserole
This keto tuna casserole is cheese stuffed and filled with taste, however skips the noodles to maintain carbs low. This recipe is zero internet carbs which is right for a keto weight loss program, but when desired leaves room for a keto noodle substitute. Some of our favorites are zucchini noodles or black bean noodles which might be eight internet carbs per 2oz serving dimension. When coated with tuna and cheese you gained’t even be capable to inform they have been made with beans!
Tips for Making Tuna Casserole Keto
If you’re working into points whereas making our recipes or simply need to know how you can make this tuna casserole higher, take a look at our casserole ideas.
Drain the Tuna
By far the #1 tip to creating any tuna casserole is draining the tuna meat. Excess water or oil will lead to a runny recipe that doesn’t maintain its creamy cheese base. While it solely takes 20 minutes whole time, you could discover the recipe takes additional lengthy to bake all that extra water off.
Substitute Tuna for Canned or Pulled Chicken
This is a excessive protein recipe clocking in at 15g protein and 14g fats. If you don’t have canned tuna or don’t like canned tuna, the subsequent best choice goes to be canned hen. The whole time of 20 minutes gained’t change, however your recipe could have extra of a scrumptious cheese and hen really feel to it. This can also be an ideal possibility for these with choosy children, as a result of when you combine half hen half tuna they most likely gained’t even style the fish!
Just in Time for Lent
Lent 2021 is simply across the nook and earlier than you understand it, it will likely be fish Fridays! Just as a result of you may’t eat conventional meat doesn’t imply you shouldn’t eat low carb keto recipes. This gluten free keto tuna casserole might be successful on Fridays. It’s so good you gained’t even really feel such as you’re lacking out on meat!
Keto Seafood Recipes
There are tons of scrumptious low carb keto fish recipes on the market. Some of our favorites are:
An Ahi Tuna Poke Bowl– Fresh marinated tuna a prime greens and cabbage. All topped with sauce, avocado, and sesame seeds. This low carb tuna recipe is bound to spark your new love for poke.
Keto Salmon Curry– A wealthy and creamy dairy free coconut sauce smothered on recent salmon. Use it to prime zucchini noodles or cauliflower rice for a keto pleasant dinner thought.
Creamy Shrimp Scampi– Another low carb baking dish recipe. Toss just a few components collectively and this seafood scampi is finished in beneath 20 minutes!
Whether you’re skipping meat for Fridays, a pescatarian life-style, or simply attempting to up your seafood consumption, we now have the right recipe for you. Check out all of the seafood recipes on our weblog to search out your excellent dish.
Making Keto Tuna Casserole
This low carb tuna casserole is our childhood consolation meals re-imagined. We eliminated the carbs and as a substitute packed it with wholesome fat to make a wealthy and nutrient dense supply of protein. There are tons of variations and substitutions with this keto tuna casserole that you could make, however the fundamental model is by far our favourite.
This recipe is designed to be tremendous easy as a result of everybody is aware of tuna casserole is one in all those- final minute, throw collectively dishes we all the time remorse not making sufficient! All you will have is a big mixing bowl and a small casserole dish.
Part of what makes consolation meals so good is with the ability to make it each time, with no matter you’ve got readily available. To make really good consolation meals, you want a hearty meal, a wealthy base, and a easy however scrumptious idea.
For the bottom of this hearty keto tuna casserole you will have two 5 ouncescans of tuna. It is crucial your tuna has had all water drained. A dish with an excessive amount of extra water might be runny and soupy slightly than wealthy and creamy. To make the creamy aspect you want mayo, shredded cheese (we used cheddar however be happy to make use of a mix of your favorites), salt/ pepper, and dijon mustard. If you don’t have dijon mustard you should utilize yellow mustard, however the taste of dijon mustard is way superior.
Additionally you will have your greens of selection. We used diced onion and celery, however there are just a few different vegetable choices. Some individuals use frozen peas, however the excessive internet carb rely per serving dimension (14g) wasn’t price it to us. Instead attempt inexperienced beans, broccoli, or cauliflower rice.
Finally you will have a nutritious low carb topping. We used crushed pork rinds for a gluten free keto “bread crumb.” We blended this with melted grass fed butter and grated parmesan cheese.
How to Make Keto Tuna Casserole
Now it’s time to place collectively your tasty keto tuna casserole! With zero grams of internet carbs per serving this recipe is the right technique to eat wholesome once you’ve spent all of your carbs for the day. Or simply need to save them up for our keto chocolate mug cake 😉 .
Begin by preheating the oven to 375°F. Next mix all of the low carb casserole components in a big mixing bowl. Make certain the tuna has been drained properly earlier than including it in. Break aside the fish to keep away from any massive clumps and to let the mayo coat every little thing.
Grease your casserole dish after which switch the tuna combination into it. Once the combination is in your dish, mix all of the topping components. Sprinkle the topping in your tuna casserole, including additional parmesan cheese if desired.
Bake the casserole for 13-18 minutes till heated all over, and the topping is browned. Sprinkle with inexperienced onion and serve with recent reduce veggies or pork rinds!
Storing and Freezing Keto Casserole
This low carb tuna casserole is a fast and straightforward to make recipe excellent for cooking upfront. Try making keto tuna casserole forward of time and freezing it to get pleasure from in the course of the week.
You can maintain this tuna casserole in an hermetic container within the fridge for Four-5 days. Fish goes unhealthy sooner than different meats so we actually wouldn’t suggest consuming it previous 5 days within the fridge.
For a make forward meal, put together this tuna casserole like regular after which freeze it. You can do that by freezing it in a plastic wrapped, after which aluminum wrapped baking dish, or an hermetic container.
To reheat, let the casserole defrost within the fridge 24 hours upfront. Remove all plastic wrapping and warmth in an oven secure dish at 350F for 20-30 minutes. Check that the middle is heat earlier than serving.
Can I Use Fresh Tuna? – While recent tuna steaks are scrumptious, we wish the tuna to be cooked going into the casserole. It’s greatest to have flakey tuna that mixes properly within the sauce. If you need to use recent tuna you would wish to prepare dinner after which flake all of it. We discover it’s simply simpler to make use of precooked canned tuna.
What Keto Veggies can I add? – If you need to bulk up this recipe with extra keto vegetable choices, we’ve obtained you coated. The conventional tuna casserole route makes use of peas, however one cup has 14 internet carbs per serving and eight grams of sugar. Instead attempt:
- Riced Cauliflower- It bulks up the recipe and simply mixes in. Just be sure to prepare dinner the cauli rice first so it’s not too moist. Excess water could make the casserole runny.
- Broccoli florets- They take in the fats and sauce superbly making them a incredible low carb possibility.
- Zucchini Noodles- We mentioned this above within the noodles part, however zucchini makes an ideal excessive fiber addition to this casserole providing you with that tuna noodle really feel.
How Many Carbs are in Keto Tuna Casserole? – Keto tuna casserole has zero grams of internet carbs and a stable 14 grams of fats! There is 1 gram of carbs and 1 gram of fiber, aka zero internet.
How to Make Keto Tuna Casserole Creamier? – Our keto tuna casserole recipe is wealthy and tacky, however if you’re in search of a creamier selection we’ve obtained you coated. Add in half a block of cream cheese and a couple of tbsp of heavy cream to the combination earlier than baking. Cream cheese will add an additional thick and creamy aspect to this dish that common cheese and cream can’t. Make certain your cream cheese is softened for simple mixing, and that you simply verify the carb rely of the cream cheese earlier than cooking. Sometimes the businesses might be tough and sneak in additional carbs.
More Casserole Recipes
We love casseroles and we all know most households do too. Casseroles are fast, simple, and excellent to make forward and freeze for a busy week. Try a few of our different quick and engaging casserole recipes this week for dinner!
- Keto Pizza Casserole– Oooey Gooey Cheesy casserole! With layers of meat, cheese, pepperonis, and olives this casserole actually takes the cake, or pie, or properly… Pizza pie?
- Loaded Keto Cauliflower Casserole– This recipe is totally scrumptious! There is tons of cheddar cheese, bacon, and cauliflower packed right into a baking dish and cooked within the oven to tender but crispy perfection.
- Low Carb Breakfast Casserole– This one’s for all of the breakfast lovers on the market. The recipe is for an egg primarily based casserole with heavy cream, sausage, broccoli, and cheddar cheese. It’s a fast and straightforward to make breakfast recipe you may have all week. It works nice for these on meal plans or dwelling an on the go life-style.
Casseroles are a go to in so many busy households homes. Try a brand new casserole each week and see simply how easy maintaining a healthy diet might be! For extra low carb casseroles take a look at the casserole web page on our weblog
Keto Tuna Casserole
This tuna casserole is a weeknight hit for our household. From begin to end it takes beneath 30 minutes and is filled with fats and protein. We know this dish will maintain us full for hours and feeling nice with none tuna noodle carb coma. Plus even children love this recipe! A tacky gooey casserole is the right technique to get your children on board with tuna and Omega three’s in seafood as a result of they will barely style it. Tip: If your kiddos are additional choosy sub the tuna for half tuna half canned hen in order that they style the tuna even much less, however are nonetheless get stable diet!
Keto Tuna Casserole
Our Keto Tuna Casserole takes lower than 30 minutes to make and makes use of canned tuna and staple components you may have readily available for a straightforward weeknight dinner!
Servings 6 servings
Calories per serving 189kcal
Prep Time: 10 minutes
Cook Time: 18 minutes
Preheat the oven to 375°F and spray a small casserole dish with cooking spray.
In a big mixing bowl, mix drained tuna, mayo, cheese, onion, celery, mustard, salt, and pepper. Stir collectively till mixed utilizing a spoon.
Transfer the tuna combination into the casserole dish.
Combine the bottom pork rinds, parmesan cheese, and butter, and sprinkle the topping over the tuna combination.
Bake for 13-18 minutes till heated by means of, and the topping is browned. Sprinkle with inexperienced onion and serve with recent reduce veggies or pork rinds.
Best saved in an air tight container within the fridge as much as 5 days.
Net Carbs: 0g per serving
Yields: 6 servings
Keto Tuna Casserole
Amount Per Serving
Calories from Fat 126
% Daily Value*
Saturated Fat 5g25%
Vitamin A 204IUFour%
Vitamin C 1mg1%
* Percent Daily Values are primarily based on a 2000 calorie weight loss program.