Savory Baked Zucchini and Tuna Casserole: A Hearty and Healthy Dish

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A Comforting, Nutritious, and Easy-to-Make Meal

Imagine pulling a golden, cheesy baked zucchini and tuna casserole out of the oven—the aroma of warm cheese, herbs, and tuna filling your kitchen. This dish is a perfect balance of protein, vegetables, and creamy goodness, making it an ideal meal for family dinners, meal prep, or a quick weeknight dinner.

With zucchini as the base, this casserole is nutrient-dense and lower in carbs, while tuna adds a rich source of protein and omega-3s. The creamy, cheesy topping makes every bite satisfying. Plus, it’s incredibly easy to prepare with simple ingredients that you likely already have in your pantry.

Let’s explore how to make this delicious and healthy zucchini and tuna casserole step by step!

Ingredients for Savory Baked Zucchini and Tuna Casserole

Below is a detailed breakdown of the ingredients you need to make this delicious casserole.

Main Ingredients

IngredientQuantity
Zucchini2 medium
SaltTo taste
Onion, finely chopped1
Fresh dill, choppedTo taste
Large eggs3 raw + 2 boiled
Black pepperTo taste
Mayonnaise2 tbsp (30 ml)
All-purpose flour3 tbsp (45 ml)
Baking powder1 tsp (5 ml)
Canned tuna, drained200g (7 oz)
Cheese, grated100g (3.5 oz)
Vegetable oilFor greasing
Breadcrumbs1 tbsp (15 ml)

These simple, wholesome ingredients create a rich, flavorful, and creamy dish that is both hearty and satisfying.

Step-by-Step Guide to Making Baked Zucchini and Tuna Casserole

1. Prepare the Zucchini

  • Preheat the oven to 180°C (350°F).
  • Wash and coarsely grate the zucchini.
  • Place the grated zucchini in a colander, sprinkle with salt, and let it sit for 10 minutes to remove excess moisture.
  • Use a clean kitchen towel or paper towels to squeeze out as much liquid as possible.

2. Prep the Other Ingredients

  • Finely chop the onion and dill.
  • Boil 2 eggs, peel them, and chop them into small pieces.
  • Grate the cheese and set aside.

3. Make the Batter

  • In a large bowl, beat the 3 raw eggs.
  • Add mayonnaise and whisk until smooth.
  • Sift in the flour and baking powder, mixing well to ensure there are no lumps.

4. Combine the Ingredients

  • To the batter, add the grated zucchini, chopped onion, fresh dill, drained canned tuna, and chopped boiled eggs.
  • Season with black pepper and additional salt if needed.
  • Stir everything together until evenly combined.

5. Prepare the Baking Dish

  • Lightly grease a baking dish with vegetable oil.
  • Sprinkle breadcrumbs over the bottom of the dish to prevent sticking and add a slight crunch.

6. Assemble the Casserole

  • Pour the zucchini and tuna mixture into the prepared baking dish.
  • Use a spatula to smooth the top evenly.
  • Sprinkle the grated cheese over the casserole, covering it completely.

7. Bake to Perfection

  • Place the dish in the preheated oven and bake for 25-30 minutes.
  • The casserole is ready when the top is golden brown and crispy and the center is firm and fully cooked.

8. Serve and Enjoy

  • Let the casserole cool slightly before cutting into slices.
  • Garnish with extra dill or parsley, if desired.
  • Serve warm with a side salad, roasted vegetables, or a slice of crusty bread!

Why You’ll Love This Zucchini and Tuna Casserole

✅ Simple and Quick to Prepare – Only 10 minutes of prep time!
✅ Packed with Protein and Fiber – A great mix of lean protein, fiber, and healthy fats.
✅ Low-Carb and Keto-Friendly – A great alternative to pasta-based casseroles.
✅ Budget-Friendly – Uses affordable, pantry-friendly ingredients.
✅ Perfect for Meal Prep – Great for leftovers and reheats beautifully.

Health Benefits of Zucchini and Tuna Casserole

1. High in Protein

With eggs, tuna, and cheese, this dish provides plenty of protein to keep you full and energized.

2. Rich in Omega-3s

Tuna is an excellent source of omega-3 fatty acids, which support heart and brain health.

3. Low in Carbs, High in Fiber

Zucchini is a low-carb vegetable rich in fiber, making this a great lighter alternative to pasta casseroles.

4. Supports Digestion and Immunity

Garlic, onions, and fresh herbs contain antioxidants and vitamins that boost digestion and immune function.

Ways to Customize This Casserole

1. Try Different Proteins

  • Swap tuna for canned salmon or shredded cooked chicken.

2. Add More Vegetables

  • Stir in grated carrots, bell peppers, or mushrooms for extra nutrients.

3. Use a Different Cheese

  • Try mozzarella, gouda, or goat cheese instead of cheddar.

4. Make It Gluten-Free

  • Replace flour with almond flour or chickpea flour.

5. Add a Crunchy Topping

  • Mix breadcrumbs with Parmesan cheese for an extra crispy crust.

Serving Suggestions

🥗 With a Fresh Salad – Pair with a Greek or cucumber salad.
🥖 Alongside Crusty Bread – Great for scooping up every bite.
🍲 With a Warm Soup – Complements a light tomato or vegetable soup.
🍋 With a Squeeze of Lemon – Enhances the flavors beautifully!

Storage and Reheating Tips

1. Refrigeration

  • Store in an airtight container in the fridge for up to 3 days.

2. Freezing

  • Freeze in individual portions for up to 2 months.
  • Reheat in the oven at 175°C (350°F) for 10-12 minutes.

3. Reheating

  • Oven: Reheat at 180°C (350°F) for 10 minutes.
  • Microwave: Heat for 1-2 minutes, checking frequently.

FAQs About Savory Baked Zucchini and Tuna Casserole

1. Can I make this casserole ahead of time?

Yes! You can prepare the batter in advance and refrigerate it for up to 24 hours before baking.

2. Can I use fresh tuna instead of canned?

Absolutely! Simply cook and shred fresh tuna before mixing it into the casserole.

3. How do I keep my casserole from being too watery?

Be sure to squeeze out excess moisture from the zucchini before mixing.

4. Can I make this dish dairy-free?

Yes! Use dairy-free cheese and swap mayonnaise for dairy-free yogurt.

5. Can I bake this in muffin tins for portion control?

Yes! Bake at 180°C (350°F) for about 15-18 minutes for individual servings.

Final Thoughts: A Comforting and Wholesome Dish

This Savory Baked Zucchini and Tuna Casserole is a nutritious, protein-packed meal that’s perfect for busy weeknights, meal prep, or family gatherings. It’s easy to make, full of flavor, and incredibly satisfying.

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Savory Baked Zucchini and Tuna Casserole: A Hearty and Healthy Dish

  • Author: Raven
  • Total Time: 45 minutes
  • Yield: 4–6 servings 1x
Print Recipe

Description

This Savory Baked Zucchini and Tuna Casserole is a nutrient-packed, protein-rich dish that’s perfect for a quick weeknight meal or meal prep. It combines tender zucchini, flaky tuna, creamy cheese, and a crispy topping, creating a balanced meal that’s both comforting and nutritious. Whether you’re looking for a low-carb alternative to pasta casseroles or just need a hearty, homemade meal, this recipe is a must-try!

Ingredients

Scale

For the Casserole:

  • 2 medium zucchini
  • Salt, to taste
  • 1 onion, finely chopped
  • Fresh dill, chopped (to taste)
  • 3 large eggs (raw)
  • 2 boiled eggs, chopped
  • Black pepper, to taste
  • 2 tablespoons mayonnaise (30 ml)
  • 3 tablespoons all-purpose flour (45 ml)
  • 1 teaspoon baking powder (5 ml)
  • 200 grams canned tuna, drained (7 oz)
  • 100 grams grated cheese (3.5 oz)

For the Baking Dish:

  • Vegetable oil, for greasing
  • 1 tablespoon breadcrumbs (15 ml)

Instructions

Step 1: Prepare the Zucchini

  1. Preheat your oven to 180°C (350°F).
  2. Wash and grate the zucchini using a coarse grater.
  3. Place the grated zucchini in a colander, sprinkle with salt, and let it sit for 10 minutes to draw out excess moisture.
  4. Use a clean kitchen towel or paper towels to squeeze out as much liquid as possible.

Step 2: Prepare the Other Ingredients

  1. Finely chop the onion and dill.
  2. Boil and chop the 2 eggs.
  3. Grate the cheese and set aside.

Step 3: Make the Batter

  1. In a large mixing bowl, beat the 3 raw eggs.
  2. Add the mayonnaise and mix well.
  3. Sift in the flour and baking powder, stirring until smooth.

Step 4: Combine the Ingredients

  1. Add the grated zucchini, chopped onion, fresh dill, drained tuna, and chopped boiled eggs to the batter.
  2. Season with black pepper and additional salt to taste.
  3. Mix everything until fully combined.

Step 5: Prepare the Baking Dish

  1. Lightly grease a baking dish with vegetable oil.
  2. Sprinkle breadcrumbs evenly over the bottom to create a light crust.

Step 6: Assemble the Casserole

  1. Pour the zucchini and tuna mixture into the prepared baking dish.
  2. Use a spatula to smooth the top.
  3. Evenly distribute the grated cheese over the casserole.

Step 7: Bake the Casserole

  1. Place the baking dish in the preheated oven.
  2. Bake for 25-30 minutes, or until the top is golden brown and crispy and the center is set.

Step 8: Serve and Enjoy

  1. Let the casserole cool for a few minutes before slicing.
  2. Garnish with extra dill if desired.
  3. Serve warm with a side salad, roasted vegetables, or crusty bread.

Notes

  • Extra Crunch: Sprinkle extra breadcrumbs or crushed crackers on top before baking.
  • Protein Variations: Substitute tuna with canned salmon, shredded chicken, or tofu.
  • Gluten-Free Option: Use almond flour or gluten-free flour instead of all-purpose flour.
  • Add More Veggies: Try adding grated carrots, bell peppers, or mushrooms.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Dish
  • Method: Baking
  • Cuisine: Mediterranean

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