TUNA AND CAULIFLOWER CASSEROLE
The Tuna and Cauliflower Casserole is a healthy yet delicious dish that combines the best of tender cauliflower and high-protein tuna, making it the tastiest creamy sauce. Its subtle spice is achieved with a pinch of garlic powder and Dijon mustard, while the Greek yoghurt and the cheddar cheese add richness but no added fats. This casserole becomes perfect for a weeknight or meal prep since it has high protein, minimal carbs, and a great dose of essential nutrients. Golden finish and perfectly baked, it’s a one-dish meal prepared with ease, good health, and flavour and ready to be relished.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Fall, Casual Gathering, Weeknight Meal
SPECIAL CONSIDERATION / DIETARY CONCERNS
High Protein, Low Carb, Low Fat, Gluten-Free, Quick & Easy
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS OF TUNA AND CAULIFLOWER CASSEROLE
- 1/2 can (60g) tuna in water, drained
- 100g cauliflower florets, steamed
- 1 tbsp Greek yogurt
- 1 tbsp shredded cheddar cheese
- 1 tsp Dijon mustard
- 1/4 tsp garlic powder
- Salt and pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 18g
- Fat: 7g
- Carbohydrates: 8g
- Fibre: 3g
- Sodium: 270mg
- Sugars: 2g
PREPARATION OF TUNA AND CAULIFLOWER CASSEROLE
- Preheat Oven: Preheat your oven to 180°C or 350°F and lightly grease a small baking dish.
- Prepare the Cauliflower: Steam the florets for 5-7 min until tender. Drain and pat dry.
- Mix ingredients: Combine the strained tuna, steamed cauliflower, Greek yoghurt, Dijon mustard, garlic powder, salt, and pepper in a bowl. Mix well, distributing the ingredients and coating them among each other.
- Assemble Casserole: Pour the mixture into a prepared baking dish, distributing it evenly. Top with shredded cheddar cheese for a golden crust.
- Bake: Put that baking dish into a preheated oven and bake for 15-20 minutes, or when the cheese melts, bubble light golden. Make sure this casserole is heated up enough.
- Serve: Remove from oven and let it stand for a few minutes. Serve hot and enjoy this very delicious and hearty dish.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- Pat dry the cauliflower after steaming so the casserole will not become soggy.
- A squeeze of fresh lemon juice can brighten the flavour of the dish.
- To enhance flavour, mix half a teaspoon of Parmesan flavour in your cheddar.
VARIATIONS
- Add some spinach or kale for extra green and nutrition.
- Replace the Greek yoghurt with low-fat cream cheese if you want a creamy texture.
- Cooked mushrooms or bell peppers can be added for extra flavours and textures.
PREPPING AND STORAGE
- Fridge: Store in the refrigerator for up to 3 days. Reheat at 350°F (180°C) in the oven for 10-12 minutes until warmed.
- Freezing: Can be frozen for up to 1 month. Thaw overnight in the fridge and then cook according to the recipe.