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Comfort food for my partner is anything hot and cheesy, while eating too much heavy, cheesy foods often leave me feeling heavy. This keto recipe is the perfect balance for us, with creamy cheesy sauce spooned through lots of vegetables and canned tuna.
I usually use broccoli and cauliflower but you could use whatever you have on hand, including any frozen vegetables. Likewise, I like tuna here, but you could swap out for another fish — either tinned, smoked, or cooked salmon, sardines or mackerel — all would work. If you're not a fan of fish, feel free to use cooked chicken or turkey.
This recipe will make 4 regular-small servings or 2-3 generous servings. Enjoy!
Hands-on Overall
Serving size about 255 g/ 9 oz
Nutritional values (per about 255 g/ 9 oz)
Net carbs5.8 grams
Protein29.6 grams
Fat22.6 grams
Calories342 kcal
Calories from carbs 7%, protein 34%, fat 59%
Total carbs8.1 gramsFiber2.3 gramsSugars3 gramsSaturated fat13.3 gramsSodium528 mg(23% RDA)Magnesium50 mg(13% RDA)Potassium550 mg(27% EMR)
Ingredients (makes 4 servings)
- 1/2 head broccoli (200 g/ 7.1 oz)
- 1/2 head small cauliflower (200 g/ 7.1 oz)
- 1 large can of tuna, drained (375 g/ 13.2 oz)
- 1 recipe Keto Cheese Sauce (makes about 1 cup/ 240 ml)
- 3/4 grated mozzarella cheese or cheddar (85 g/ 3 oz)
Instructions
- Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted).
- Chop the broccoli and cauliflower into small florets and steam until just tender. Set aside to cool slightly. If you're using frozen and thawed vegetables, you won't have to cook them.
- Add the vegetables and tuna to a large ovenproof dish and pour over the sauce, then gently stir through.
- Sprinkle with the cheese.
- Bake 15 minutes or until golden on top.
- Serve or let it cool down and store in the fridge up to 5 days. Reheat before serving.
Cheesy Tuna Casserole
Ingredients (makes 4 servings)
- 1/2 head broccoli (200 g/ 7.1 oz)
- 1/2 head small cauliflower (200 g/ 7.1 oz)
- 1 large can of tuna, drained (375 g/ 13.2 oz)
- 1 recipe Keto Cheese Sauce (makes about 1 cup/ 240 ml)
- 3/4 grated mozzarella cheese or cheddar (85 g/ 3 oz)
Instructions
- Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted).
- Chop the broccoli and cauliflower into small florets and steam until just tender. Set aside to cool slightly. If you're using frozen and thawed vegetables, you won't have to cook them.
- Add the vegetables and tuna to a large ovenproof dish and pour over the sauce, then gently stir through.
- Sprinkle with the cheese.
- Bake 15 minutes or until golden on top.
- Serve or let it cool down and store in the fridge up to 5 days. Reheat before serving.
Nutrition (per about 255 g/ 9 oz)
Calories342kcal
Net Carbs5.8g
Carbohydrates8.1g
Protein29.6g
Fat22.6g
Saturated Fat13.3g
Fiber2.3g
Sugar3g
Sodium528mg
Magnesium50mg
Potassium550mg
Detailed nutritional breakdown (per about 255 g/ 9 oz)
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