When the word keto comes forth, monotony prevails into the air, your soul withers away, taste buds lower down, and desisted soul is left in the woods wondering the options of tasteless food dishes. In fact, the keto food dishes like keto tuna casserole are mainly tagged as the dullest foods sans sugar and carbohydrates.
Nonetheless, consuming the keto diet is more like a necessity rather than an option. Moreover, the Keto diet is the proven way of slashing down weight in a short period. Of late, nothing is proved more effective against the accumulated body fat than this carb enemy. Indeed, majority of the chubby sentient beings have to opt for this option half-heartedly.
For making your wonders true, we are going to roll out a pure keto diet that is in no way below then taste of carb-filled honey traps that balloons you in a jiffy. Furthermore, this dish is considered more wholesome than the other names on your menu list of weeknight dinners. We do not want you to keep lingering at the cliff, wait is razor-sharp. Accordingly, our cherry-picket keto hero of the dining table is keto tuna casserole. Hold your breath, this page is solely dedicated to all the nitty-gritty of low carb Tuna Casserole including the keto tuna casserole recipe. Here we go!
What is Keto Tuna Casserole?
Keto tuna casserole is a perfect combination of Tuna, pasta or broccoli, and peas smothered in cheese with a crispy topping baked to optimal perfection. The best thing is the very low carb levels that make it a real keto dish. Furthermore, this childhood reminding healthy dish is so sumptuous that you would even forget the taste of pasta. By convention, tuna casserole is bolstered with pasta of your choice but to make it a bit too mouthwatering and healthy, you may replace the pasta with cauliflower. Believe me, it would bring maximum positivity to the keto tuna casserole’s taste.
Keto tuna casserole is the best wholesome, creamy, low carb, and cardio-friendly food when you are short of time. Yes, the simple to the core but flavorful dish can be quickly prepared at home by leveraging a few ingredients.
How to Make Keto Tuna Casserole
Keto tuna casserole could be prepared by a variety of substitutes with regards to the base food. Nonetheless, we have preferred broccoli over pasta, noodles, or cheese owing to the wholesome nature and low carb effect. No doubt, broccoli upholds the low carb feature in the true sense that is the crux of any keto diet; while other substitutes are a bit spoilers. Hence, we would focus on the broccoli-laced Keto Tuna Casserole.
Keto tuna casserole could handily be prepared at home within an hour by using the basic items. So, there are no special arrangements required, while the cooking spree is super simple sans enveloping the intrinsic steps.
Statistical Chart of Keto Tuna Casserole
| Preparation time | 20 minutes |
| Cooking time | 30 mins |
| Conflated time | 50 mins |
| Servings | 6 Adults |
| Calories | 370 kcal |
Required Ingredients list
- One head of broccoli (medium) chopped into bite-size florets
- One tablespoon butter
- Half cup of diced mushrooms
- A quarter cup of cream
- One cup of almond milk (unsweetened)
- Two ounces of cream cheese
- Pepper (as per taste)
- Salt (as per taste)
- Two cups of shredded cheddar cheese
- One cup of frozen peas
- 15 Oz Tuna canned in water (drained)
- Butter crackers for topping (optional)
Recommended Cutlery
- 10 × 12″ baking dish
- Steaming basket
Step by Step Cooking Guide
- Take a non-stick pan (preferably 10 × 12 inches) and daub it with the oil.
- Preheat the oven to 400 °F.
- Stem the broccoli to make it tender, heat cautiously about overcooking.
- During the steaming of broccoli, heat a medium-sized skillet over the mid-flame heat.
- Melt one tablespoon of butter in the skillet.
- Add sauce and mushroom into the skillet and cook for four minutes.
- Now add cream cheese, heavy cream, almond milk, pepper, and salt into it and stir-cum-cook until the cream cheese gets assimilated.
- Stir in the cheddar cheese, get it melted, remove heat and set the skillet aside.
- Again look into the steamed broccoli and drain the water.
- Now, in a large bowl mix the cauliflower, tuna, peas, cheesy sauce.
- Stir well before transferring to the baking dish.
- Top with the cheddar cheese or crumbled crackers
- Bake the dish for 30 minutes.
*The sign of fully prepared keto tuna casserole is a slightly brownish color.
How Long Does Keto Tuna Broccoli Casserole Last?
If you want to store the Tuna Broccoli Casserole, place it inside an airtight container and nestle it into the refrigerator. No doubt, the authentic taste and effectiveness of keto tuna casserole will purely last for 2-3 days.
Freezing is highly not recommended with this keto dish owing to the saturated presence of cream cheese and heavy cream that does not let the dish freeze; moreover, low carb Tuna Broccoli Casserole does not thaw without breaking up, just simple refrigerating Is fine enough.
The refrigerated keto tuna casserole rejuvenates by a quick stint in the microwave for a couple of minutes. Please, make sure that you are using the microwave-safe plates so the Keto dish is not deprived of goodness.
Nutrition Info (Anticipated Per Serving)
It is a bit tricky to get the complete details of the nutritional value of finally cooked keto tuna casserole; nonetheless, independent researchers have laid down the following nutritional chart for your kind perusal.
| Nutrition | Information |
|---|---|
| Calories | 600 (70% from fat) |
| Fat | 44g (65%) |
| Carbs | 2g (1%) |
| Fiber | 1g |
| Protein | 15g |
| Vitamin A | 62% |
| Vitamin C | 133% |
| Calcium | 50% |
| Iron | 10% |
Note: This nutritional value per serving is eight times better than the general American dinner, full of carbs. As per facts, the nutritional data is compared and contrasted by the statistical provided at the website of the National Food Programme, a US federal initiative. Also, the nutritional value corroborates the upper hand of keto tuna casserole over the general edible choices.
Keto Tuna Casserole Hacks
| Broccoli florets | Cut the broccoli florets into two-inch pieces. This is the desired size. Accordingly, if you are not apt to cutting this right size, purchase a bag of pre-cut ones. |
| Cheese | The yellowish cheese is the desired one, nonetheless, customized taste holders could opt-in for the pepper jack, provolone, or mozzarella. |
| Baking dish | Glass baking dish does not require the line or grease. However, if you are going with a metallic choice then you will have to do these prerequisites. |
| Tuna | Canned tuna is the desired option that is free of stalling worries, some high-end brands also can tuna in olive oil. Draining is necessary. |
| Oven | The microwave oven is recommended but it should not be operated sans compatible utensils, the non-microwave utensils increase the risk of inclusion of carcinogenic factor |
Health Benefits of Keto Tuna Casserole
1. Omega-3 Richness
Just like other fish, Tuna Species are super-rich in the Omega-3. Indeed, the usual American diet contains a high amount of Omega-6 that causes inflammation. Likewise, Omega-3 acts as a balancing factor by reducing Omega-3 and overall inflammation.
2. Supports Weight Loss
This is the gist of any keto diet that helps in lowering the weight tag associated with you, a true comfort food. Undoubtedly, the low carb food adequately caters to your obesity and overweight problems. Moreover, the natural way of restricting carbs and slashing the weight overpowers the many potential diseases in the first place and also lowers the risk of heart disease in the long run.
3. Improves Overall Health
The low carb keto tuna casserole is rich in a variety of necessary factors that help execute the day-to-day functions of the human body. The diet provides an adequate amount of proteins, fats, and lowered carbs that, in turn, miraculously benefits your overall health.
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4. Sumptuous to the Bone
This keto diet is very much sumptuous and mouthwatering. You cannot resist your tempting taste buds to flow down a plethora of greedy saliva after sensing the fragrance of this amazing dish, let alone the eating. Keto tuna casserole is fit for matching the refined taste standards and does not leave a monotonous impact on the tongue and stomach.
5. Reduce Appetite
The keto-friendly dishes that provide more protein and low carb always have a hidden good aspect, these keto diets restrict the never-ending appetite organically. Keto tuna casserole is one of these. As a matter of fact, it reduces the glutinous appetite effectively, and you eat for relishing life rather than putting on more and more weight.
6. Energy Booster
Seafood is one of the best energy boosters that enthrals you with all the lacking minerals, fats, and acids. Furthermore, this diet’s primary item is Tuna, a coveted fish that is believed to have a myriad of miraculous energizing effects on the human body.
Wrapping up!
Keto tuna casserole is the best time-saving, cost-effective, taste-boosting wholesome diet that charms up the gastronomical cockles of the stomach with the utmost care and upholding all the low-carb protocols. The dish could simply be prepared at home with a few basic ingredients and equipment. Yes, I know that you must have been anxiously desperate to run to the kitchen. Cutting short, have a nice try, and do acknowledge our research efforts with every sizzling bit of keto tuna casserole.
Also Read: How to Make Korean Pizza
