Paleo Tuna Green Chile Zoodle Casserole. An easy, paleo, zucchini noodle casserole that’s Whole 30 approved, high protein, and low carb. Wholesome yet healthy, this dish can feed a family! A great way to use your spiralizer and boost your nutrition.
*This Tuna Green Chili Zoodle Casserole recipe is sponsored by my friends over at safe catch! Thank you for allowing me to share their quality canned tuna products and talk about this caring company.*
I’ve just solved the worlds problems with a zoodle 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 EASY PEASY Paleo tuna green chile zoodle casserole is gonna solve all that today! Comfort food made healthy (and gluten free). Now allow me to explain.
You see, you can’t beat homemade comfort food, right? Gah, this is my childhood. Haha, I am sure you can relate. Casseroles with cream of chicken or mushroom soup, noodles, cheese, and some sort of meat. Yep, I am an 80’s Child. The funny thing is my husband has no idea what tuna noodle casserole is (let alone a zoodle casserole), which is why I (yet again) was itchin’ to remake this dish… in a paleo zoodle way. But minus canned cream soup, for his sake! Haha. Besides, zucchini noodles are a zoodlerific replacement in EVERYTHING!
I’m also starting to see a Cotter Crunch healthy comfort food Trend here ya’ll…. in the form of Crock Pot Meals, Casseroles, and anything Spiralized. To be honest, I think it’s the easiest and tastiest way to get more bang for your gluten free buck. So I decided I’m going to try to keep the trend going. I’m sure you don’t mind, right? Besides, I’m getting my money’s worth with my spiralizer. LOVE IT!
Anyway, this zoodle casserole also such a great recipe for using what you have on hand.
Like canned tuna and zucchini. But not just any canned tuna, amazing CANNED tuna that is all the things canned tuna should be. SAFE!
You all remember my love for low mercury sustainable SAFE CATCH TUNA? Well… I still love it, even more so now. Which is why today I’m partnering with Safe Catch Foods to bring you all a “safe” and easy Whole 30 friendly RECIPE! A Paleo tuna zoodle recipe because that’s just fun tot say.
Ohhh don’t you go run off now, thinking this is going to be too hard or too healthy. Trust me on this. Trust your crazy Cotter. I don’t mess around when it comes to healthy comfort food. Quintessential comfort food to be exact.
This dish IS EPIC. Green chile, Tuna, zoodles (aka spiralized zucchini), and a spicy paleo mayo 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 those muscles. You can even flex those muscles while you make it. Totally allowed.
Uhh, ya, but don’t tell grandma….. I think I got her beat on this tuna noodle casserole upgrade. Just sayin…
What I love most about this dish is that even thought it’s labeled as Whole 30 and Paleo, it truly tastes like mama’s homecookin! Kid friendly, adult in BIG KID form approved. Like for reals.
Serve in mass quantities for a crowd. Serve it up in single bowl servings. Serve it up now or later (it keeps well in the fridge for days!). Just try it out and see for yourself. I accept any and all feedback.
Friends, we are about a month away from a season of REAL comfort food, childhood food favorites, holiday shenanigans, and all things FALL. I suggest you start practicing now… in a “healthified” kind of way. You know, so you can enjoy more of it without your arteries having a heart attack. Ack! I just pulled the nutritionist card! Sorry not sorry. But in all seriousness, get your casserole baking skills on today!
for those who are starting Whole 30 next week, this is one a tasty EASY dish to ease your way in. Promise Promise! And if you need more low carb zoodle casseroles ideas, check out Food Faith Fitness Spiralized Zucchini Casserole! Light and delish!
Now let’s go get our safe catch on and chow down on this Tuna Green Chili Zoodle Casserole! Mmm k?
EASY Paleo Tuna Green Chile Zoodle Casserole {Whole 30 Approved}
Paleo Tuna Green Chile Zoodle Casserole. EASY paleo tuna casserole that's Whole 30 approved, high protein, low carb. Hearty, yet Healthy, Zoodle Casserole!
Ingredients
- Three 6-7 in zucchini
- Two 5 oz canned tuna (we used low mercury Safe Catch Tuna Elite)
- 4 oz of diced green chiles (no additive canned works)
- 1/2 c real mayo with olive oil or we use Primal Kitchen Chipotle 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 (primal palate has a great selection)
- 1 tbsp organic mustard (spicy or regular without added sugar. Annie's Organic is Whole30)
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/2 c chopped onion (peeled)
- 1/2 cup chopped celery
- 1 tbsp avocado or olive oil
- 2 tbsp coconut flour or tapioca starch (Almond flour works too but does not hold together as well as other flours)
- 1/2 cup coconut milk or cream without additives (see notes for alternatives)
- 1/2 tsp chili pepper or red pepper flakes
- Parsley to garnish (optional)
Instructions
- Wash and clean your veggies.
- Preheat oven to 350F
- 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.
- 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 10 -15 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 optional parsley, chives, and top with red chili pepper flakes.
- 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.
- See notes for tips and whole30 suggestions or regular Paleo options
Recipe Notes
Whole30 Brands we use - Primal Palate Spices, Safe Catch Foods Tuna, Annie's Homegrown Mustard (no sugar added), Primal Kitchen, Betterbody foods coconut flour, Bob Red Mills Tapioca Starch.
regular PALEO options If you are not needing whole30 approved, you can use almond milk and almond flour instead of the coconut flour/milk. You can also use a lighter mayo.
Feel free to freeze this dish, but it will have extra water once thawed due to zucchini. I simple add in more flour or a bit more fresh zucchini.
Updated if the the coconut flour/milk mixture is too clumpy, try sifting your coconut flour before hand. OR you can just add a few more tbsp coconut milk while mixing. You want this to be your "thickener" for the casserole. The flour will also add a little crunch when baked.
Please comment or email me if you have ANY questions!
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.
© Cotter Crunch All images & content are copyright protected. Please do not use any text or images without prior permission.
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*Further notes –> all Safe Catch products are also Gluten free, paleo certified, Non-GMO certified, and BPA free. All of their products are wild and sustainably caught!
For those of you curious about WHOLE30. What is it? Who should do it? Etc.
Whole 30 is a 30 day elimination diet (like sugar, grains, dairy and legumes). It’s purpose is find out which foods are having 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 a right body /mind set), 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 a certain modern day foods. Espeically if you are having chronic health issues. If that makes sense? You can read Christine’s Whole30 experience about it as well! O
“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 the zoodle casserole instead? You should. REALLY!
Keep up with this Safe Catch Foods (a Whole30 Approved Company) on social media. They are full of gluten free inspiration! Facebook , Twitter, Instagram, and Pinterest.
Cheers!
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I understand people who do Whole 30 if they are having specific problems. Then I respect it. But I don’t like how it is just trendy for some. But then again, who am I to judge! As long as people understand the whys of what they are doing, more power to them.
Now, THIS dish, I must try. We weren’t a big tuna household growing up, but I love it and you know I love zoodles, so BRING IT ON
exactly. It’s not a diet. It’s a quest for answers and for health reasons, for those who might need it. I don’t think it’s for everyone. yet we can’t judge that. Agreed! P
I did the Paleo diet to lose a little weight (I’m not overweight but had a bit of jiggle I wasnt happy with that wouldn’t go away no matter what I did) and stop eating so much to-go food. I lost 7 lbs in two weeks. Mind you, a lot of of that was water weight, but I lost it while completely full all the time and eating really delicious food. I didn’t even do any additional exercise.
My Mom used to make a tuna salad casserole thing with mayo and I cannot stand mayo. It turned me off so bad I never tried tuna until 3 years ago. Now I eat tuna all the time. Love this healthy version. I’m going to send it to my Mom!
haha that’s how i was too! i still only like certain mayo. Have you tried primal kitchen chipotle mayo? OMG SOOOOOOOO GOOD!
What would you suggest as a non meat substitution for tuna? Or perhaps just leave it out all together? This recipe looks so good!
this would be great with tofu or tempeh or just garbanzo beans added. For sure! and instead of mayo, you can use a vegan sour cream or cashew cream. I have that recipe too!
Tuna noodle casserole was my faaaaavorite when I was a kid, no joke! And it’s been years since I’ve had it. I’m dying to try this healthy version – bring on those zoodles!
right? mine too!!! let’s have a party and make all our childhood favorites
I am SO beyond excited about this recipe… like almost a little TOO excited! I used to eat Tuna Helper (gross, I know) growing up and loved it. This reminds me of a much healthier, adult version!
it so taste like that but fresher!! i loved it! keep me posted, k?
I feel like I need to give the Primal Kitchen mayo a try, but I HATE mayp. Like in anything. Ever. I wonder if I can come up for a fix for this. My family didnt’ do many casseroles growing up, I think my mom got grossed out by the cream of whatever soup. I guess I was destined to be a food quality snob! I do love this dish though. Maybe some mashed avocado and coconut milk will do the trick in place of the mayo/coconut milk mixture. I’ll let you know!
I don’t like mayo but i do like primal kitchen chipotle mayo! It’s the only one i really do like. So i get it!
My mom NEVER made tuna casserole… how weird is that for a Southerner?! She did make tuna salad every Sunday after church. I actually loved it! This looks like something I’d love too. Maybe I could even get Vegas to eat fish with this one… she love shellfish but getting her to eat fish is tough.
I grew up eating my mom’s tuna casserole almost every week so I am a tuna casserole fan – and I happen to be a big veggie fan – so this casserole is a win win for me! Loving this zoodlerific casserole and the healthy veggie kick you have been on! Hope your feeling better!
OMG so funny, me too! Don’t tell mom I butchered the homemade version to make healthy! hehe
This creation speaks to me. Especially that ELITE TUNA, because I mean… I AM ELITE AF… So I only eat ELITE things?
LOl. Er, um. Actually not really… I mean, I feel like a lot of people would think salmon skin to be “scraps”.
you are totally elite! GiGi ELITE EATS! and salmon skin is not scraps. it’s BLISS! GOLD! i support you
I have been at a loss as to what to do with all the zucchini we’ve picked. Not anymore. I LOVE that I don’t have to adapt this to be dairy-free.
Thanks Alexa!
This looks SO good! I love your spin on such a classic comfort food!
What a terrific use of zoodles!
Thank you Johanna
Whoops! I mean johnna
Mmmm…I love healthified comfort food! Tuna Noodle Casserole was a favorite when I was growing up. This sounds delicious!
I really dislike mayo but love the idea of this dish. Do you think I could substitute yogurt? Or hummus, or just eggs maybe?
totally! the yogurt would work well or sour cream. Keep me posted!
We have had various versions of tuna stuff thru my young years. Now I add just like my turkey meatloaf, some salsa, spices & mustard to it & eat cold. I wish some of these healthier versions were less expensive. AS much as I want to buy, I can’t afford 3.5 – $4 plus per can.
I totally understand. I wish our health wasn’t as expensive sometimes. But you do what’s best for you! <3
Oh, I haven’t had tuna noodle casserole in years! Sounds delicious. As the fourth of five kids I was raised on casseroles due to a limited family budget. Tuna noodle only happened when my dad went on a business trip because she could not stand the smell of tuna. As a child I wasn’t much of a tuna fan either but, pasta? Sign me up. Plus, as an added bonus, my mom topped it with crumbled potato chips which she never bought otherwise. Good memories (though I no longer like chips and do like tuna) so this recipe is pinned!
OMG potato chip topping? GENIUS!
I HATED when my mom made tuna noodle casserole. HATED it. It was gross – egg noodles with cubes of cheese and tuna and peas and mAYO which i detest.
That said, this looks delicious! I usually use silken tofu blended with some lemon juice instead of mayo and it always works great.
I’m contemplating starting the whole30, but I really just need something to kick my ass into gear to get me to stop eating so much sugar. The rest of the rules aren’t really my cup of tea and it seems overly restrictive. I think I’ll do a Katie-version instead, where I can eat condiments that have tiny amounts of sugar in them (because COME ON like I’m giving up sriracha for a month??!!? HAHAHAHA right.)
I think Katie version is better! Just less sugar. But I’m sure you don’t eat that much. Haha. Maybe try for a week and see? Are you wanting to find out health issues? Update me
Ooh, this recipe has my name all over it! I saw that tuna at the store, too, and will have to pick up some to try.
let me know if you do!
I need to get some more tuna in my life. I haven’t had in awhile. This looks delicious btw. Send me some 🙂
have you tried safe catch? I will send you some and you send me almond butter. k? hehe
Those veggies look great!
Oh, spiralizing. How I’ve come to adore you. This casserole is dinner perfection- healthy without skipping out on flavor! Cqn’t wait to try this out!
I have to be honest… I just drooled all over your site. 😉 Seriously, when I saw this on FB I could NOT click the link fast enough to come check this out and hit PRINT. I am SOOOO doing this for dinner on Monday! I’d say today, but I legit just ate the last stick of dang celery. Grrrrr. Can’t WAIT to try this, chicka! Beyond deliciousness up in here! PINNED! Cheers!
YUM!! This looks fantastic!!
thank you friend!
I’ve never really grown up with casseroles! I love that you’ve added zucchini noodles for some extra color!
well i think it’s time you try! yes!
Can you make this with chicken, instead? I love tuna just not hot, lol.
you sure can! I would use chicken sausage maybe. Pre cooked. Let me know whatcha think!
YUM, this looks absolutely incredible. I haven’t had any casserole in months because I always over indulge (noodle addict) but just got a spiralizer so this shall be a hit!
wonderful! keep me posted Jo!
How does the zucchini hold up during the sweating/baking process? I’m always weary of zoodle recipes because the zucchini has SO MUCH WATER sometimes. Does it affect the casserole at all in the end? Thanks!
definitely squeeze out the excess water after spirlalizing. You don’t bake it that long. It worked great! I’ll make sure to update the notes on this recipe. Thanks Ranchel. Let me know if you try it.
I’ll update with this answer – the zucchini DEFINITELY needs to be squeezed, and the recipe is not updated to reflect that very important piece. I made the mistake of not squeezing (since it is not indicated) and I had to bake for 20 minutes and broil for 5 minutes to get it to brown. Now out of the oven and the whole thing has a layer of water in the middle.
so sorry about that! Just updated the recipe.
I had troubles with this recipe, for one some of the ingredients in the list were never mentioned in the instructions so I guessed when to add them, like the chili flakes, and diced Green chilis. Also when I added the coconut milk and coconut flour it just clumped up! It definitely was not enough liquid, recipe called for 1/2 cup coconut milk I used almost the entire can. It’s still cooking so hopefully it turns out ok.
I’m so sorry to hear this Tanya! How did it turn out? Thank you for updating me on this. I will definitely fix the recipe.
The coconut flour is just a thickener, do you can use any flour really. I used coconut to keep it whole30.
I need to make this. Or even better, let someone make it for me…but since that’s not an option, make it for myself! 😉 Life and work are going to get INSANE within the next couple weeks so make ahead meals like this are going to be SO necessary!
I think you should move here
Quick question your recipe calls for 14 tsp of pepper is that a typo and should real 1/4 tsp? Thanks
thanks for catching that! Yes, just updated. 1/4 tsp. LOL!
Made this tonight and my husband and I LOVED it. I’ll definitely be making this again. It came out perfect and had great flavor. It only made about 3 large servings for us though…we love to eat. haha. Thanks for the healthier tasting spin on a classic.
that’s awesome Kelli!! it’s one of our favorites too! YUM!
oh and yes, it’s rich but smaller servings. I should mention to double recipe or make two batches for most people. Thanks for feedback.
Yumm..It sounds great, great blogging with excellent recipes!
Made this tonight and everyone loved it. Instead of using flour and coconut milk, I used just the cream that had floated to the top of the can of coconut milk and no flour. Also added sautéed mushroom and peas (Not Whole30 approved, but I don’t have an issue with legumes).
Peas sound like a great addition! And I love mushroom so much! Good choice
The recipe says to cook for 3-5 minutes. Is this correct?
yep, it’s super quick since you use canned tuna. You basically are just heating everything and browning it a tad. You can do longer if you’d like. Does that make sense?
Stumbled upon this recipe by googling “paleo zucchini tuna” (can you guess what I only had left in my fridge…) and glad I tried it. I ended up making one serving with my homemade thousand island dressing, shreddred zucchini, roasted cauliflower and almond milk instead of coconut milk. Didn’t even use onions or celeries and just threw everything into a mini baking dish. Not sure how the original tastes like, but mine was very flavorful and filling. Thanks! 🙂
That’s awesome!! Glad it came together nicely. Love this recipe too
My family enjoyed this casserole tonight. I sprinkled some nutritional yeast on top before baking. The ingredients list contains chives, but they are not mentioned in the instructions.
oh thank you! I will update!
Made tonight! Whole family loved it and had second helpings. Thanks for recipe
so glad Erin! it’s one of our favorites too!
Was the cooking time a typo? I cooked for 30 minutes covered and then a few minutes uncovered and it was perfect!
Oh glad it worked out. No i actually just cook it for 5 minutes to get top crusty and warm. But cooking longer is NO prob! Just depends on your preference.
So excited to try this recipe! It’s going on this week’s menu plan! Just wondering if you have a print “button” for the recipe? I can’t seem to see it and I like having a paper copy to work from to keep cooking messiness off my computer screen :o) I tend to be a messy cook! Thanks in advance.
just sent you an email with the print button details. Let me know if you got it! xxoo
I follow a low fodmap diet and came across this recipe. It turned out so well and my husband loved it too (not always a given for low fodmap recipes!). Thank you for sharing these great ideas!
Wonderful! so glad! It’s a fav here too. Let me know if you need any other recipes.
Is it just me, or is this dish extremely spicy? Maybe I included the wrong green chiles, but my nose was running due to the heat levels. That aside, it turned out fine (looked like the picture). However, I had to squirt some lime over my plate to cut that spice. This is not for those with acid reflux (which isn’t me, but I worry for them).
Additionally, why no mushrooms? After that fact, I decided that mushrooms would be great in this, so I shall add.
Thanks for the recipes, it’s always fun to try something new. I died laughing when I took the first bite and realized I would die of spice…there are worse ways to go.
Oh im sorry! Did you buy the mild green chiles or the spicy? Maybe that was it. And yes, I love the addition of mushrooms. I just didn’t add it because my husband hates mushrooms. He’s crazy! LOL!
I always love the flavor combinations you come up with, always so unique and delicious and this green chile and tuna combo doesn’t disappoint. What a tasty looking dish!
thanks friend
This was awesome!