Tired of heavy, carb-loaded casseroles that leave you feeling sluggish? Get ready to discover the ultimate clean eating hack that transforms the classic comfort food into a nutritious powerhouse! This No Noodle Tuna Casserole is not just a meal—it's a game-changing recipe that proves healthy eating can be absolutely delicious, satisfying, and incredibly simple to prepare.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 2 cans of tuna, drained
- 1 cup of Greek yogurt
- 1 cup of chopped broccoli
- 1 cup of cauliflower, riced
- 1/2 cup of chopped onion
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- Salt and pepper to taste
- 1/2 cup of shredded cheese (optional)
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease an 8x8 inch baking dish with olive oil or cooking spray to prevent sticking.
- In a large mixing bowl, drain the tuna thoroughly, removing any excess liquid. Use a fork to break the tuna into small, flaky pieces.
- Prepare the vegetables by finely chopping the onion and ricing the cauliflower. If using fresh broccoli, chop into small, bite-sized florets.
- Add the Greek yogurt to the tuna, mixing well to create a creamy base. Incorporate the chopped onion, broccoli, and cauliflower rice into the mixture.
- Season the mixture with garlic powder, paprika, salt, and pepper. Stir all ingredients until evenly distributed and well combined.
- Transfer the tuna and vegetable mixture into the prepared baking dish, spreading it evenly to ensure uniform cooking.
- If using cheese, sprinkle the shredded cheese evenly over the top of the casserole.
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the edges are golden brown and the casserole is heated through.
- Remove from the oven and let the casserole rest for 5 minutes to allow the flavors to settle and make serving easier.
- Serve hot, optionally garnishing with fresh herbs like parsley or chives for added flavor and visual appeal.
Tips
- Drain tuna thoroughly to prevent excess moisture that could make your casserole watery.
- For extra crunch, consider toasting some almond slivers or breadcrumbs to sprinkle on top before baking.
- Use fresh cauliflower rice for the best texture and flavor—pre-packaged can work, but fresh is always better.
- If you're dairy-sensitive, you can substitute Greek yogurt with coconut yogurt or cashew cream.
- For a protein boost, consider adding a handful of cooked quinoa or additional lean protein.
- Make sure to break the tuna into very small, uniform pieces for even distribution and better texture.
- Let the casserole rest for exactly 5 minutes after baking to help it set and make serving easier.
- This dish is perfect for meal prep—it stores well in the refrigerator for 3-4 days.
Nutrition Facts
Calories: 230kcal
Carbohydrates: 8g
Protein: 28g
Fat: 10g
Saturated Fat: 4g
Cholesterol: 45mg
