Picture this: It’s a busy weeknight, and you’re on the hunt for a meal that’s comforting, nutritious, and fits perfectly into your keto lifestyle. You want something creamy, cheesy, and satisfying—without the carb overload. Well, look no further! Keto Tuna Casserole: A Delicious and Low-Carb Delight is here to rescue your dinner plans. This wholesome casserole combines tender cabbage, flaky tuna, and a creamy Parmesan-infused sauce to create a dish that’s as healthy as it is indulgent. Ready to dig in? Let’s get started!
Why Keto Tuna Casserole Is a Must-Try
If you’re following a keto diet, casseroles are your best friend. They’re easy to prepare, packed with healthy fats, and perfect for meal prep. What makes this Keto Tuna Casserole truly stand out is its use of cabbage as a low-carb substitute for pasta or rice. The result? A dish that delivers all the creamy, cheesy goodness of a traditional casserole but without the carb-laden guilt.
Tuna, a star ingredient in this recipe, adds a punch of lean protein and heart-healthy omega-3 fatty acids, while Parmesan cheese and heavy cream elevate the flavor profile to new heights. Whether you’re new to keto or a seasoned pro, this recipe is bound to become a favorite in your weekly meal rotation.
The Perfect Blend of Taste and Nutrition
This casserole doesn’t just taste great—it’s also loaded with nutritional benefits. From the vitamins and minerals in cabbage to the protein-packed tuna, every bite is a powerhouse of nutrients. Here’s a quick look at what makes this dish so special:
- Cabbage: Low in carbs, high in fiber, and loaded with vitamins C and K.
- Tuna: A fantastic source of protein, omega-3 fatty acids, and selenium.
- Parmesan Cheese: Adds a rich, savory flavor and a boost of calcium.
- Heavy Cream: Provides healthy fats to keep you satiated and energized.
Ingredients You’ll Need
To create this mouthwatering casserole, you’ll need the following ingredients. Most are pantry staples, making this recipe as convenient as it is delicious:
| Ingredient | Quantity | Notes |
|---|---|---|
| Olive oil | 2 tablespoons | For sautéing the vegetables |
| Butter | 2 tablespoons | Adds richness |
| Green cabbage | 1 medium head (about 1 ½ lbs) | Shredded; low-carb base of the dish |
| Onion | 1 cup, chopped | Adds sweetness and flavor |
| Celery | 3 ribs, chopped | Provides crunch and texture |
| Garlic | 2 cloves, minced | For a burst of flavor |
| Sea salt and black pepper | To taste | For seasoning |
| Dried dill or fresh dill | 2 tsp dried or 2 tbsp fresh | Enhances the flavor |
| Mustard powder | 2 teaspoons | Adds a subtle tang |
| Lemon zest | 1 tablespoon | Brightens the dish |
| Lemon juice | Juice of 1 lemon | Adds a fresh, citrusy note |
| Heavy cream | 1 ½ cups | Creates a creamy texture |
| Parmesan cheese | 1 ¼ cups, grated | Divided; for the sauce and topping |
| Albacore tuna | 3 – 5oz cans, drained | Protein-packed and flaky |
| Frozen peas | ½ cup | Adds sweetness and color |
How to Make Keto Tuna Casserole
1. Preheat and Prepare the Baking Dish
- Preheat your oven to 375°F (190°C).
- Lightly grease a large baking dish with olive oil to prevent sticking.
2. Cook the Onion and Celery
- In a large skillet, heat the olive oil and butter over medium heat.
- Add the chopped onion and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are soft and translucent.
3. Add the Cabbage
- Stir in the shredded cabbage, along with a sprinkle of sea salt and black pepper.
- Cook for about 10 minutes, stirring occasionally, until the cabbage is tender.
4. Add Seasonings and Cream
- Mix in the dried dill (or fresh if using), mustard powder, lemon zest, and lemon juice.
- Pour in the heavy cream and stir well. Let the mixture cook for 5 minutes to thicken slightly.
5. Incorporate Tuna and Peas
- Gently fold in the drained tuna and frozen peas, ensuring they are evenly distributed throughout the mixture.
6. Add Parmesan Cheese
- Stir in 1 cup of the grated Parmesan cheese until well combined. This will make the casserole rich and cheesy.
7. Transfer to Baking Dish and Bake
- Pour the mixture into the prepared baking dish.
- Sprinkle the remaining ¼ cup of Parmesan cheese over the top.
- Bake in the preheated oven for 25-30 minutes, or until the casserole bubbles and the top is golden brown.
8. Cool and Serve
- Allow the casserole to cool for 5-10 minutes before serving. This lets the flavors settle and makes it easier to portion out.
Why Use Cabbage as a Low-Carb Base?
Cabbage is the perfect low-carb alternative to pasta or rice in casseroles. Its mild flavor absorbs the seasonings and sauces beautifully, while its texture adds a satisfying bite. Plus, cabbage is a budget-friendly vegetable that’s rich in fiber, vitamins, and antioxidants, making it a win-win ingredient for keto cooking.
Tips for the Perfect Keto Tuna Casserole
1. Choose Quality Tuna
For the best flavor, use high-quality albacore tuna packed in water or olive oil. Drain it well before adding it to the casserole.
2. Shred the Cabbage Evenly
Cut the cabbage into evenly-sized shreds to ensure it cooks evenly in the skillet.
3. Don’t Overcook the Peas
Frozen peas are delicate and should be added just before baking to maintain their bright color and slight crunch.
4. Adjust the Seasonings
Feel free to experiment with other herbs and spices, such as parsley, thyme, or paprika, to customize the flavor to your liking.
5. Make It Ahead
This casserole is perfect for meal prep. Assemble it ahead of time and store it in the refrigerator for up to 24 hours before baking.
Nutritional Information
Here’s a quick overview of the nutritional content per serving (based on 6 servings):
- Calories: 350
- Fat: 26g
- Protein: 20g
- Carbs: 8g (Net Carbs: 6g)
- Fiber: 2g
This Keto Tuna Casserole is a high-fat, moderate-protein, low-carb dish that fits seamlessly into your ketogenic lifestyle.
FAQs About Keto Tuna Casserole
1. Can I use fresh tuna instead of canned?
Yes, you can use fresh tuna, but you’ll need to cook it separately before adding it to the casserole. Flake it with a fork before mixing it in.
2. Can I freeze the casserole?
Absolutely! After baking, let the casserole cool completely. Wrap it tightly in plastic wrap and aluminum foil, then freeze for up to 3 months. Reheat in the oven until warmed through.
3. Can I substitute the cabbage?
If you’re not a fan of cabbage, you can use cauliflower rice, zucchini noodles, or spaghetti squash as a low-carb alternative.
4. Is this casserole gluten-free?
Yes! This recipe is naturally gluten-free as it doesn’t include any wheat-based ingredients.
5. Can I make this casserole dairy-free?
To make this casserole dairy-free, replace the heavy cream with coconut cream and use nutritional yeast instead of Parmesan cheese.
6. What side dishes pair well with this casserole?
A fresh green salad, roasted asparagus, or sautéed spinach are excellent low-carb sides to complement this dish.
Why You’ll Love This Recipe
- Simple and Delicious: Packed with flavor and easy to make.
- Keto-Friendly: Low in carbs and high in healthy fats.
- Perfect for Meal Prep: Great for leftovers or make-ahead meals.
- Family-Friendly: A wholesome dish that even picky eaters will enjoy.
Final Thoughts: Your New Favorite Keto Comfort Food
With its creamy, cheesy texture and rich, savory flavor, Keto Tuna Casserole: A Delicious and Low-Carb Delight is a recipe you’ll turn to again and again. It’s the perfect dish for busy weeknights, meal prepping, or simply satisfying your cravings without breaking your keto diet. So grab your skillet, shred some cabbage, and let the magic happen. Dinner is about to get deliciously low-carb