I made this Paleo diet friendly tuna casserole because I used to love this dish growing up. I could eat the whole pan but be hungry in an hour due to the blood sugar response from all those wheat noodles. My stepmom made the casserole with canned mushroom soup but I now know that that is full of rancid oils and often MSG. It seemed wholesome at the time but it contained many processed ingredients. This version is dairy free and has gut supporting broth in it to add extra flavor. This version is much lower in carbs. The fiberous veggies and healthy fats will keep you full for many hours. You can make this with the same amount heavy cream instead of coconut milk if you tolerate dairy. My husband is not a fan of coconut and he loved this recipe.
Paleo Diet Tuna Noodle Casserole Recipe
Prep time: 15 minutes, 1 hour inactive for spaghetti squash
Serves: 4
Cook Time: 40 minutes
Ingredients:
1 medium spaghetti squash, cored, cooked and cooled, about 4 cups
2/3 cup coconut milk (order here)
1/2 cup chicken broth (homemade recipe here or store bought here)
2 eggs (buy pastured eggs here)
6 oz canned tuna, flaked with a fork (I like this one)
2/3 cup frozen peas, cooked and drained
1/2 teaspoon sea salt and 1/2 teaspoon pepper
chopped parsley, for topping
Directions:
Preheat the oven to 400. Place the cooked spaghetti squash (how to cook one here) in a clean towel and squeeze out the excess water and place in a large bowl. Sprinkle in the peas and flaked tuna. Mix the coconut milk, broth, eggs, salt and pepper in a small bowl until well combined. Pour the eggs over the spaghetti squash and mix until combined. Move the mixture to an 8 x 8 glass baking dish, spreading evenly, and bake for 40 minutes or until the middle is set. Remove from the oven and let it cool for 5 minutes. Top with parsley and serve.
Nutrition Info: Calories: 260 Protein: 17.6 g , Total Fat : 16 g, Total Carbs: 13.5 g, Net Carbs: 11.1 g, Fiber: 2.4 g (nutrition facts based on 4 servings)
Looking for more Keto recipes?
My friend Kim’s book is a great way to get started on a Keto/ low carb diet. Get it here.
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We don’t have Spaghetti Squash in Brazil. It made it’s appearance to a fanfare of enthusiastic pasta lovers approval. BUT when they discovered how big it was and how totally unlike pasta it was they never bought it a second time. SO, in Brazil when people don’t buy, the item simply diapers form the markets. After the first season I have never seen or heard of it again,.I make spaghetti , Fettuccine from strips of courgette or by Shirataki which is a rather ghastly substitute.Texture wise.
It would be nice if more people lived in tropical zones and talked about stuff which could be Paleo as all we hear about is what’s available in The USA. Still better than nothing.
I loved this. Thanks.