This keto tuna casserole has zucchini noodles and green chiles for a delicious paleo, low-carb, high protein meal. Make this recipe – it’s a great way to use your spiralizer and boost your nutrition!
Hi friends! Just letting you know this keto tuna casserole has recently been updated with a video and new photos! It’s a healthy pantry staple recipe we’ve really been enjoying lately!
I’ve just solved the world’s problems with a low carb tuna casserole.
Make that a WHOLE 30 CASSEROLE!
Just kidding. I wish. But really, I did find a pretty nifty solution to a first-world dilemma. Yes! My mission in life…. to help a picky eater (or any food allergy eater) sneak in extra veggies and pump up their omega 3’s without them even knowing. Well, this SUPER EASY paleo tuna casserole is gonna solve all that today! Comfort food made healthy (and gluten free). You can’t beat homemade comfort food, right?
My husband, being from New Zealand, had no idea what tuna noodle casserole was (let alone a spiralized zucchini casserole), which is why I was itchin’ to remake this dish for him. Well, minus the gluten AND minus the canned cream soup.
What’s in Keto tuna casserole?
Anyway, this tuna zoodle casserole is a great recipe for using whatever pantry items and veggies you have on hand.
Like canned tuna and zucchini.
This dish IS EPIC. Just a few simple ingredients is all you need!
In addition to some basic seasonings (salt, pepper, red pepper flakes, etc.), you’ll need the following:
- Tuna fish – Look for and use a sustainable, mercury free brand of tuna
- Green chiles,- If you aren’t into spicy food, don’t worry. Green chiles are very mild and you can completely leave them out if you really want to. I love the flavor, though!
- Zucchini (aka spiralized zucchini)
- Coconut flour or Tapioca flour – Tapioca starch will be fine if you don’t have coconut flour. Personally I prefer tapioca or arrowroot, but for Keto friendly flour, use coconut flour.
- Dairy free milk – My choice is coconut milk because it’s so much thicker and creamier than any other non-dairy milk
- Paleo mayo – To be paleo-compliant, the mayo you use must be made with a paleo-approved oil, such as avocado, coconut or olive oil. Also, check the ingredient label to be sure that the mayo you use is 100 percent REAL, made without any partially hydrogenated fats. Even better, considering making your own – it’s pretty easy if you have a high speed blender or immersion blender!
How to make paleo mayo below. Or you can use my chipotle paleo recipe.
1 cup paleo-compliant oil (avocado, coconut, olive, etc.), divided
2 large egg yolks, room temperature
1 teaspoon Dijon mustard, room temperature
1/8 teaspoon fine sea salt
2 tablespoons lemon juice, room temperature
Using your immersion blender or high speed blender, mix half of the oil, both egg yolks, dijon mustard, and sea salt in your blender.
While the blender is running, very slowly drizzle in the remaining 1/2 cup of oil. Don’t add it all in at once! You need to do this slowly over the course of a couple of minutes so that the oil and eggs are “forced” together in an emulsion.
Continue blending for one additional minute.
Stir in lemon juice.
Store in a covered glass container in the refrigerator for up to one week.
All of the ingredients come together to make this casserole super simple yet super tasty. Full of healthy fats, vegetables, and packed with pure complete protein and amino acids for muscle strength. You can even flex those muscles while you make it. Totally allowed.
Uhh, ya, but don’t tell grandma….. I think I got her tuna noodle casserole beat. This is one of my favorite keto tuna recipes!
How to make tuna casserole (1-minute recipe video)
STEP BY STEP INSTRUCTIONS
- PREP: Wash and clean your veggies and preheat your oven. Also, grease a 2-quart casserole dish. Mine is 9 x 13, but there are oval ones as well.
- SPIRALIZE: Ribbon cut or spiralize your zucchini into noodles.
TIP: Place the noodles into a colander and use a paper towel to press as much excess water out of them as possible. If they are too soggy, as a result, the tuna casserole will be too runny.
- MAKE THE TUNA MIXTURE: In another bowl, combine the tuna fish, mayo, green chiles, and spices.
- SAUTE VEGGIES: Oil a medium skillet. Add in your onion and celery and seasoning of choice. Cook for about 6 minutes over medium heat, until the onion is soft and translucent.
- THICKEN: Next add your flour (tapioca flour & coconut flour both work) and milk to the skillet. Stir together with the celery and onion mixture until no longer clumpy. This will act as a thickener.
It’s okay if the mixture isn’t completely smooth; just be sure it’s smooth enough to combine with the zucchini noodles.
ADD AND COOK THE ZOODLES: It only takes a couple of minutes to cook the zucchini noodles; don’t let them get soggy.
COMBINE REMAINING INGREDIENTS: Add the tuna mixture to the large bowl with the zucchini mixture and toss everything together.
TRANSFER TO CASSEROLE DISH AND BAKE: Bake for 15 -20 minutes or until edges are brown. If the casserole does not brown after 15 minutes, leave in an extra 5 -10 or until crispy edges. If you want to make the top really crispy, place the keto tuna casserole under the broiler for a couple of minutes. Watch it closely to prevent it from burning.
What I love most about this dish is that even though it’s labeled as Whole 30 and Paleo, it truly tastes like mama’s home cookin! Kid friendly, but wholesome, and adults love it too – it doesn’t get better than this.
Serve it in mass quantities for a crowd or single bowl servings.
Plus, it’s MEAL PREP friendly! Make it today for dinner tonight or keep it for later (it keeps well in the fridge for up to 5 days). Just try it out and see for yourself. I accept any and all feedback.
Now let’s go get chow down on this keto tuna casserole, mmm k?Print
This keto tuna casserole has zucchini noodles and green chiles for a delicious paleo, low-carb, high protein meal. Make this easy spiralizer recipe; it’s just like mom’s tuna noodle casserole, but MUCH healthier!
- 3–4 large zucchini (see notes for prep) – Should be close to 5 to 6 cups spiralized noodles
- 12 oz to 15 ounces canned tuna (around 2.5 – 3 cans) – Drained.
- 4 oz of diced green chiles (no additive canned works)
- 1/2 c real mayo (no additives or sugar added) *add 1/4 c more if you want extra creamy
- 2 tbsp chopped chives (plus extra for topping)
- 1/2 tsp seasoning salt of choice or natural sea salt with dehydrated garlic or onion added
- 1 tbsp organic mustard (spicy or regular without added sugar)
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 1/2 c chopped onion (peeled)
- 1/2 cup celery (chopped) or green peas
- 2 tbsp coconut flour or tapioca starch (see notes)
- 1/2 cup almond milk or coconut milk
- 1/2 tsp chili pepper or red pepper flakes
- Herbs and fresh lemon to garnish (i.e parsley or cilantro)
See notes for tips and whole30 suggestions
- Wash and clean your veggies. Preheat oven to 350 F
- Oil a 9x 13 shallow casserole dish. Set aside.
- Ribbon cut or spiralize your zucchini into noodles. Press/Squeeze as much excess water out of them as you can. You can do so with a paper towel. Set aside. (see notes on how to remove excess water from zucchini noodles first)
- In another bowl, combine your tuna (drained), mayo, green chiles, chives, mustard, pepper, and garlic powder. Mix thoroughly. Set aside.
- Oil a medium skillet. Add in your onion and celery and seasoning of choice. Cook for about 6 minute so medium or until onion brown a bit.
- Next add your coconut flour and milk to the skillet. Stir together with the celery and onion mix until no longer clumpy. this basically acts as a thickener. It’s okay if it’s not a smooth mixture, just make sure it’s mixable when adding to the zucchini noodles..
- Add your zucchini noodles to the skillet and toss all together. Cover and let the noodles and mix cook together for 1 or 2 minutes on medium heat until zucchini is softened but not thoroughly cooked. Don’t let it get soggy
- NOTE –> Try to press out ALL water from tuna and zucchini before mixing all together. You don’t want the casserole to have too much liquid
- Remove skillet from heat and pour contents into a large bowl.
- Mix your tuna/green chile mix in the same large bowl (with the zoodles/milk/onion mix). Toss everything together.
- Pour mix from the large bowl into your casserole dish. Top with extra seasoning of choice.
- Bake for 15 -20 minutes or until edges are brown. If the casserole does not brown after 15 minutes, leave in an extra 5 -10 or until crispy edges.
- Broil last minute or so to make crispier edges. Remove from oven.
- Garnish with herbs and top and optional sliced lemon.
- Serve immediately. Keeps well in sealed container in fridge for up to 1 week. Freezes for up to 6 weeks but will contain extra water once thawed out.
- Feel free to freeze this dish, but it will have extra water once thawed due to the zucchini. I simply add in more flour or a bit more fresh zucchini.
- Tapioca starch will be fine if you don’t have coconut flour. Personally, I prefer to use tapioca or arrowroot flour. For Keto friendly ingredients, use sifted coconut flour to avoid clumping. This is your “thickener” for the casserole.
- ZUCCHINI NOODLE NOTES –> Try to press out ALL water from tuna and zucchini before mixing all together. You don’t want the casserole to have too much liquid. You can also place the zucchini noodles on a baking sheet and “bake” at 250F for 20-30min (depending on the thickness). Thanks to Reader Missy for this tip!
Please comment or email me if you have ANY questions!
- Category: dinner
- Method: baking
- Cuisine: American
- Serving Size: 1
- Calories: 209
- Sugar: 3.3g
- Sodium: 507mg
- Fat: 16.1g
- Saturated Fat: 0.2g
- Carbohydrates: 6.6g
- Fiber: 2.4g
- Protein: 10.3g
- Cholesterol: 22.6mg
Keywords: zucchini casserole, keto tuna casserole, paleo, whole 30, healthy, dairy free
For those of you curious about WHOLE30. What is it? Who should do it, etc.
What is Whole30?
Whole30 is a 30-day elimination diet (like sugar, grains, dairy, and legumes). Its purpose is to find out which foods are having a negative impact on your health and to remedy that.
To be honest, I don’t participate in Whole30. I already have a specific diet for my current nutritional needs, which eliminates food allergies from time to time as needed.
That being said, I think if you are wanting to see if you are intolerant to certain foods (and are in the right body /mindset), then you can totally try Whole30! It’s good to be aware of how our body responds when we focus on real foods or lack of certain modern day food. Especially if you are having chronic health issues. If that makes sense?
“Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.” – Whole30 Program
Okay friends, tell me…
Tuna noodle casserole. Did your mom make it? Would you try this zucchini casserole instead? You should. REALLY!