Tuna Casserole
Say goodbye to the canned soup version! This clean and cozy tuna casserole is made with real ingredients, hidden veggies, and a lusciously creamy sauce you'll actually feel good about. Whether you're feeding a family or prepping meals for the week, this dish is hearty, wholesome, and deeply satisfying.
4-6
Serving size
40
Ingredients
Fresh:
2 cans (5–6 oz each) wild-caught tuna in water or olive oil, drained (Safe Catch linked in store and items used below)
1 small yellow onion, diced
2 garlic cloves, minced
1 cup sliced mushrooms (optional but adds umami)
1 cup frozen peas and carrots
1½ cups cauliflower florets or riced cauliflower
Zest and juice of ½ lemon
¼ cup fresh parsley or chives, chopped
1 cup shredded raw cheddar or gruyère cheese (optional) or 1 tablespoon nutritional yeast (for cheesy flavor without dairy)
Topping: crushed pork rinds (or crushed grain-free crackers, optional)
8 oz Jovial cassava pasta (linked in store and items used below), einkorn pasta, or lentil pasta (elbow or fusilli)
Staple:
1 tablespoon olive oil or avocado oil
2-3 tablespoons arrowroot or cassava flour (for thickening)
1½ cups bone broth
½ cup unsweetened coconut cream
1 teaspoon Dijon mustard
1 tablespoon hot sauce (like Frank’s)
2 teaspoons sea salt (to taste; Redmond Real Salt recommended)
1 teaspoon black pepper
¼ teaspoon smoked paprika
¼ teaspoon dried thyme or Italian seasoning
Wild-caught organic seafood and organic non-gmo veggies are linked where available
4-6
Serving size
Directions
Print RecipeCook the Pasta (8–10 minutes):
1. Bring a large pot of salted water to a boil.
2. Cook pasta until just al dente (about 1–2minutes under the suggested cook time—it will bake later).
3. Drain and set aside.
Make the Creamy Veggie Base (10–12 minutes):
4. In a large skillet, heat oil over medium.
5. Sauté the onion, garlic, mushrooms, and cauliflower for 2-3 minutes until softened.
6. Sprinkle in arrowroot flour and stir to coat. Slowly pour in the broth, stirring constantly until thickened, about 2–3 minutes.
7. Reduce heat to low and stir in coconut cream, Dijon, lemon zest and juice, hot sauce, salt, pepper, thyme, and paprika. Let simmer 2 minutes to bring flavors together.
Combine & Bake (15–20 minutes):
8. Preheat oven to 375°F.
9. In the same skillet or a greased 9x13 baking dish, combine cooked pasta, creamy veggie mixture, drained tuna, peas and carrots, parsley, and cheese or nutritional yeast (if using). Mix gently to combine.
10. Top with pork rinds or preferred crunchy topping.
11. Bake uncovered for 10–15 minutes, until hot and bubbly.
12. Broil for the last 2 minutes for a golden, crispy top.
Serve & Store:
13. Let cool slightly before serving. Garnish with extra herbs and cracked pepper.
Total Macros:
Calories: 360 kcal
Protein: 27g
Carbohydrates: 23g
Fat: 20g
Fiber: 3g
Nutrition Facts:
🐟 Wild-Caught Tuna
Brain Fuel: Tuna is rich in omega-3 fatty acids (DHA + EPA),which support brain health, focus, and mood.
High-Protein Powerhouse: A 5 oz can packs 30–35 grams of protein with minimal fat—perfect for satisfying, muscle-supporting meals.
Watch Out: Stick to light tuna or skipjack to keep mercury levels low. Chunk white/albacore is higher in mercury.
🧀 Nutritional Yeast (or Raw Cheddar)
Cheesy Without the Cheese: Nutritional yeast offers a savory, cheesy flavor while being totally dairy-free.
Vitamin B12 Boost: Fortified versions provide a vegan source of B12, essential for energy and nerve health.
Complete Protein: It’s a rare plant-based complete protein, meaning it contains all 9 essential amino acids.
🥥 Coconut Cream
Dairy-Free Creaminess: Coconut cream adds richness without dairy and contains medium-chain triglycerides (MCTs) that may help with energy and fat metabolism.
Soothing for Digestion: Coconut has natural anti-inflammatory properties that are gentle on the gut.
🧠 Cauliflower
Low-Carb Creaminess: A great low-carb thickener, cauliflower has only 25 calories per cup but tons of vitamin C and fiber.
Detox-Friendly: It contains glucosinolates, compounds that help activate detox enzymes in the liver.
🥔 Peas and Carrots (Frozen)
Flash-Frozen = Nutrient Locked: Frozen peas and carrots are picked and frozen at peak ripeness, retaining more nutrients than many “fresh”veggies.
Fiber + Sweetness Combo: Peas bring natural sweetness and fiber, supporting digestion and blood sugar stability.
🌾 Jovial Einkorn or Lentil Pasta
Einkorn: The most ancient form of wheat—easier to digest, higher in protein and antioxidants, and contains fewer chromosomes than modern wheat (which may reduce sensitivity).
Lentil Pasta: Gluten-free, grain-free, and protein-packed (up to 13–20g per serving!). Also rich in iron and folate.
🧂 Arrowroot Flour
Gentle Thickener: A gut-friendly alternative to cornstarch that won’t spike blood sugar.
Paleo + AIP Approved: Great for those avoiding grains and inflammatory starches.
Products Used
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