Breakfast

Tuna Zoodle Casserole

Recipe Image 9

This tuna zoodle casserole is basically the ultimate comfort food hack – all the cozy vibes of traditional casserole without the carb crash afterward.

Picture golden, crispy-edged zucchini noodles mingling with chunks of premium solid white albacore tuna in a creamy, tangy sauce that’ll make you forget you’re eating healthy.

The best part is watching people’s faces when they realize those “noodles” are actually spiralized zucchini – it’s like revealing a delicious magic trick.

This recipe proves that eating paleo and gluten-free doesn’t mean sacrificing the soul-warming satisfaction of a bubbling hot casserole fresh from the oven.

The combination of pimiento peppers, whole grain mustard, and fresh lemon zest creates this incredible flavor complexity that transforms humble canned tuna into something restaurant-worthy.

Plus, it comes together in about 30 minutes, which means you can have this impressive-looking dinner on the table faster than ordering takeout.

Ingredients

For the zucchini base

7 small zucchini, spiralized into thick noodles
1 tablespoon olive oil for sautéing
1 /2 cup chopped onion
1 /2 cup chopped celery

For the tuna mixture

12 ounces Bumble Bee Solid White Albacore Tuna, drained
4 ounces pimiento peppers, drained
1 /2 cup avocado oil mayonnaise
1 tablespoon organic whole grain mustard
2 cloves garlic, finely minced
1 lemon, zested
Salt and pepper to taste

For the creamy sauce

2 tablespoons paleo flour
1 /2 cup coconut milk

Instructions

Preparation

1 Preheat your oven to 350°F (175°C) and grease a 9×13 inch baking dish with olive oil or cooking spray. Using a spiralizer with the thick blade attachment, create zucchini noodles from all 7 zucchini – the thicker blade prevents overcooking and maintains better texture during baking.
2 In a large mixing bowl, combine the 12 ounces of drained tuna, 4 ounces drained pimiento peppers, 1/2 cup avocado oil mayonnaise, 1 tablespoon whole grain mustard, finely minced garlic, and fresh lemon zest. Season with salt and pepper to taste and mix thoroughly until well combined. Meanwhile, dice your onion and celery into uniform 1/4-inch pieces for even cooking.

Creating the base

3 Heat a large cast iron skillet or heavy-bottomed pan over medium-high heat and add 1 tablespoon olive oil. Once the oil shimmers (about 1-2 minutes), add the chopped onion and celery. Sauté for 5 minutes, stirring occasionally, until the vegetables are softened and the onions become translucent.
4 In a small bowl, whisk together the 2 tablespoons paleo flour and 1/2 cup coconut milk until completely smooth with no lumps. Pour this mixture into the skillet with the sautéed vegetables and stir continuously for 2-3 minutes until the sauce thickens slightly and coats the back of a spoon.

Assembly and baking

5 Add the spiralized zucchini noodles to the skillet and toss gently to coat all the zoodles with the creamy vegetable mixture. Cook for 1-2 minutes just to warm through, then remove from heat and transfer everything to a large mixing bowl. Fold in the prepared tuna mixture until evenly distributed throughout.
6 Pour the entire mixture into your prepared 9×13 inch baking dish, spreading it evenly with a silicone spatula. Bake for 20 minutes until the casserole is heated through and begins to bubble around the edges – you’ll hear gentle sizzling sounds.
7 Switch your oven to broil setting and cook for an additional 5 minutes, watching carefully, until the top develops golden brown spots and the zucchini ribbon edges become slightly crispy. Remove when you see beautiful caramelization on the surface.

Recommended Equipment and Kitchen Tools

Essential Tools (for best results)

Spiralizer with thick blade attachment – Creates perfect zucchini noodles that hold their shape during baking and won’t turn mushy
Large cast iron skillet – Provides even heat distribution for sautéing vegetables and creating the creamy base sauce
9×13 inch glass or ceramic baking dish – Allows you to monitor browning and ensures even heating throughout the casserole
Silicone spatula – Perfect for folding delicate zucchini noodles without breaking them and for spreading mixture evenly

Helpful Upgrades

Kitchen scale – For precise measurements of tuna and pimiento peppers, ensuring consistent results every time
Microplane grater – Creates the finest lemon zest that distributes beautifully throughout the tuna mixture
Immersion blender – Quickly smooths out any lumps in the coconut milk and flour mixture for a perfectly creamy sauce

Nice-to-Have Options

Mandoline slicer – Alternative to spiralizer for creating thin, uniform zucchini ribbons if you prefer a different texture
Digital instant-read thermometer – Ensures casserole reaches proper internal temperature of 165°F (74°C) for food safety

Recipe Variations and Dietary Modifications

Protein Variations

Canned salmon → Replace tuna with equal amount for omega-3 boost and richer flavor
Cooked chicken → Use 2 cups shredded rotisserie chicken for heartier texture
White beans → Add 1 cup cannellini beans for vegetarian protein option

Vegetable Additions

Bell peppers → Add 1 cup diced colorful peppers with the onions and celery
Mushrooms → Sauté 8 ounces sliced mushrooms for earthy depth
Spinach → Fold in 2 cups fresh spinach during final mixing for added nutrients

Dairy-Free Enhancements

Nutritional yeast → Add 2 tablespoons for cheesy flavor without dairy
Coconut cream → Use full-fat coconut milk’s thick cream layer for extra richness

Flavor Profile Changes

Mediterranean style → Add 1/4 cup kalamata olives and 2 tablespoons capers
Spicy version → Include 1 diced jalapeño and 1/4 teaspoon red pepper flakes
Herb-forward → Mix in 2 tablespoons fresh dill and 1 tablespoon fresh parsley

Nutritional Information and Health Benefits

Key Nutritional Highlights

This tuna zoodle casserole delivers approximately 285 calories per serving with an impressive 28 grams of high-quality protein from the solid white albacore tuna. The zucchini noodles contribute only 4 grams of net carbs per serving while providing 3 grams of fiber, making this dish naturally low-carb and keto-friendly. The avocado oil mayonnaise and coconut milk provide 18 grams of healthy fats, primarily medium-chain triglycerides that support sustained energy.

Health Benefits of Main Ingredients

The solid white albacore tuna provides exceptional amounts of omega-3 fatty acids, particularly EPA and DHA, which support cardiovascular health and brain function. Zucchini is rich in potassium, vitamin C, and antioxidants like lutein and zeaxanthin that promote eye health. The pimiento peppers contribute vitamin A and capsaicin compounds with anti-inflammatory properties. Coconut milk contains lauric acid, which has antimicrobial properties and may boost immune function.

Dietary Considerations

This recipe is naturally gluten-free, grain-free, paleo-compliant, and dairy-free. It contains fish and eggs (in mayonnaise), making it unsuitable for vegan diets. The high protein content makes it excellent for muscle maintenance and satiety, while the low carb profile supports stable blood sugar levels.

Smart Swaps and Ingredient Substitutions

Common Substitutions:

Avocado oil mayonnaise → Greek yogurt (3/4 cup) for lower fat content, though not dairy-free
Paleo flour → Almond flour or coconut flour (use half the amount with coconut flour)
Coconut milk → Cashew cream or heavy cream for different flavor profiles
Pimiento peppers → Roasted red peppers chopped, or sun-dried tomatoes for Mediterranean twist

Budget-Friendly Swaps:

Solid white albacore → Chunk light tuna saves money while maintaining protein content
Organic whole grain mustard → Regular Dijon mustard plus 1 teaspoon apple cider vinegar
Fresh lemon zest → 1 teaspoon dried lemon peel or 2 tablespoons lemon juice

Pantry Emergency Substitutions:

Fresh zucchini → Frozen zucchini noodles (thaw and drain thoroughly first)
Fresh garlic → 1 teaspoon garlic powder mixed into the tuna mixture
Fresh onion and celery → 2 tablespoons onion powder and 1 tablespoon celery seed

Pro Tips for Substitutions:

When using Greek yogurt instead of mayo, add it after removing from heat to prevent curdling
Coconut flour absorbs more liquid, so start with less and add gradually until desired thickness achieved

Make It Diabetes-Friendly

Carb Content Analysis:

Current net carbs: Approximately 6 grams per serving from zucchini and small amounts in other ingredients
Glycemic impact: Very low due to high fiber content and absence of refined carbohydrates
Blood sugar response: Minimal spike expected due to high protein and healthy fat content

Portion Control Strategies:

Recommended serving size: 1 cup portion provides balanced macronutrients without carb overload
Protein boost: Add 2 tablespoons hemp seeds or chopped almonds for extra protein and healthy fats
Fiber enhancement: Include 1 tablespoon ground flaxseed to slow digestion and improve satiety

Meal Timing Tips:

Pre-meal preparation: Drink 8 ounces water 30 minutes before eating to aid satiety
Pairing strategy: Serve with 2 cups leafy green salad dressed with olive oil and vinegar
Post-meal activity: Take a 10-minute walk after eating to help with glucose metabolism

Blood Sugar Management:

Chromium support: The coconut milk provides trace amounts of chromium for glucose metabolism
Omega-3 benefits: Tuna’s omega-3s may improve insulin sensitivity over time
Magnesium content: Zucchini provides magnesium, essential for proper glucose utilization

Perfect Pairing Suggestions

Beverage Pairings

A crisp Sauvignon Blanc or Pinot Grigio complements the lemony, herb-forward flavors without overwhelming the delicate tuna. For beer lovers, a light wheat beer or Belgian witbier with citrus notes enhances the Mediterranean-style elements. Non-alcoholic options include sparkling water with fresh lemon slices or unsweetened iced green tea with mint, which cleanses the palate between bites.

Side Dish Recommendations

This casserole pairs beautifully with a simple arugula salad dressed with olive oil and balsamic vinegar – the peppery greens provide a nice contrast to the creamy casserole. Roasted asparagus with garlic and lemon zest echoes the dish’s flavors while adding textural variety. For heartier appetites, serve alongside cauliflower rice pilaf with herbs or roasted Brussels sprouts with bacon for additional protein and fiber.

Complete Meal Ideas

Start with cucumber gazpacho or mixed olives and nuts as an appetizer to build on the Mediterranean theme. The casserole serves as an excellent main course for casual dinner parties or meal prep lunches. Finish with fresh berries and whipped coconut cream or dark chocolate-covered almonds for a satisfying but light conclusion that won’t derail healthy eating goals.

Pro Tips and Troubleshooting

Preventing Soggy Zoodles

Salt your spiralized zucchini and let them drain in a colander for 15 minutes before cooking, then pat completely dry with paper towels. This removes excess moisture that can make the casserole watery. Choose smaller, younger zucchini as they contain less water and hold their shape better during baking.

Make-Ahead Strategy

Assemble the entire casserole up to 24 hours ahead and refrigerate covered. Add an extra 5 minutes to the baking time when cooking from cold. The flavors actually improve overnight as the seasonings meld together. For meal prep, portion into individual containers and refrigerate for up to 4 days.

Storage and Reheating

Store leftovers covered in the refrigerator for up to 5 days. Reheat individual portions in the microwave for 90 seconds, stirring halfway through. For best texture, reheat larger portions in a 350°F (175°C) oven for 10-12 minutes until heated through. Avoid freezing as the zucchini becomes mushy when thawed.

Scaling the Recipe

This recipe doubles perfectly for crowd feeding – use two 9×13 inch dishes or one large roasting pan. For smaller households, halve all ingredients and use an 8×8 inch baking dish, reducing baking time to 15 minutes plus 3 minutes under the broiler.

This tuna zoodle casserole proves that healthy eating doesn’t require sacrificing comfort or flavor – it’s the kind of recipe that makes everyone at the table happy, whether they’re following a special diet or just love good food that happens to be nutritious.