Creamy Baked Cauliflower and Tuna Casserole

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This Creamy Baked Cauliflower and Tuna Casserole is a warm, hearty, and deeply satisfying dish that brings together tender cauliflower florets, savory tuna, sweet onions, and carrots, all bathed in a luscious cream-egg mixture and topped with melty mozzarella and cheese. This dish is rich in protein, loaded with vegetables, and baked to golden perfection, making it ideal for dinner or a wholesome brunch.

Perfect for those who love comforting baked casseroles with a balanced mix of vegetables and protein, this recipe is also a great way to enjoy canned tuna in a new, more exciting way. It’s gluten-free, low-carb, and easy to prepare with pantry staples and a handful of fresh ingredients.

Preparation Details

Preparation Time: 25 minutes
Cook Time: 30–35 minutes
Total Time: 1 hour
Yield: 4–6 servings
Cuisine: Mediterranean and Eastern European-inspired fusion

Ingredients

  • 3 chicken eggs

  • 250 ml heavy cream

  • Salt, to taste

  • Dried garlic, to taste

  • 350 g cauliflower florets

  • Water (for boiling cauliflower)

  • 2 tablespoons milk

  • 1 tablespoon vegetable oil

  • 30 g butter

  • 1 onion, chopped

  • 1 small carrot, grated or finely diced

  • 2 garlic cloves, minced

  • 1 can (about 150 g) canned tuna in oil or water, drained

  • Ground black pepper, to taste

  • Ground paprika powder, to taste

  • 1 ripe tomato, diced

  • 1 ball of mozzarella (or 100–120 g), sliced into rounds

  • 120 g grated cheese (cheddar, gouda, or edam)

Step-by-Step Directions

1. Prepare the Cauliflower

  1. Bring a pot of salted water to a boil.

  2. Break the cauliflower into small florets and rinse well.

  3. Add the cauliflower to the boiling water and cook for 5–6 minutes until just tender.

  4. Drain and set aside to cool slightly.

2. Sauté the Vegetables

  1. In a large skillet, heat the vegetable oil and butter over medium heat.

  2. Add the chopped onion and sauté until translucent, about 3–4 minutes.

  3. Stir in the grated carrot and cook for 2–3 minutes.

  4. Add minced garlic and cook for 1 minute until fragrant.

3. Mix in the Tuna and Season

  1. Add the drained canned tuna to the pan and stir to combine with the vegetables.

  2. Season with salt, black pepper, paprika, and dried garlic to taste.

  3. Cook for 2 more minutes, stirring to evenly distribute the flavors.

  4. Add the chopped tomato and cook for an additional 1–2 minutes until softened.

  5. Remove from heat and set aside.

4. Prepare the Cream-Egg Mixture

  1. In a bowl, beat the 3 eggs with the cream and 2 tablespoons of milk.

  2. Season with a pinch of salt and extra garlic powder if desired.

5. Assemble the Casserole

  1. Preheat your oven to 180°C (356°F).

  2. Grease a medium-sized baking dish with a bit of oil or butter.

  3. Layer the boiled cauliflower evenly on the bottom of the dish.

  4. Spread the tuna and vegetable mixture on top of the cauliflower.

  5. Pour the cream-egg mixture over the entire casserole.

  6. Place the mozzarella slices evenly across the top.

  7. Sprinkle with the grated cheese.

6. Bake

  1. Bake in the preheated oven for 30–35 minutes, or until golden brown and bubbly on top.

  2. Let rest for 5–10 minutes before serving.

Nutritional Information (Per Serving)

  • Calories: 340

  • Protein: 22g

  • Fat: 24g

  • Carbohydrates: 7g

  • Fiber: 2g

  • Sodium: 420mg

  • Calcium: 18% DV

Origin and Popularity

This casserole combines elements from Mediterranean and Eastern European home cooking. Baked dishes using canned fish like tuna or sardines are staples in many Eastern European kitchens due to their affordability, availability, and nutritional value. Meanwhile, the use of cream, eggs, and cheese for baking is reminiscent of French and Italian gratins.

Cauliflower, often used in both keto and traditional diets, adds bulk and texture without the heaviness of potatoes or pasta. The inclusion of sautéed vegetables makes this dish even more satisfying and layered in flavor.

Why You’ll Love This Recipe

  • High in protein and flavor-packed

  • Gluten-free and low-carb

  • Rich, creamy, and cheesy texture

  • Perfect for meal prep or family dinners

  • A smart way to use up canned tuna

Health Benefits

  • Cauliflower is rich in vitamin C, fiber, and antioxidants

  • Tuna provides lean protein, omega-3 fatty acids, and vitamin D

  • Eggs and cream contribute to satiety and support brain function

  • Carrots and tomatoes add immune-boosting vitamins and minerals

  • Cheese and mozzarella deliver calcium and healthy fats

  • Garlic and onion offer anti-inflammatory and heart-health benefits

Serving Suggestions

  • Serve with a light green salad with vinaigrette

  • Pair with roasted green beans or asparagus

  • Enjoy with crusty bread or a slice of cornbread

  • Add a side of pickled vegetables for a tangy contrast

  • Perfect on its own for a protein-rich main course

Cooking Tips

  • Don’t overcook the cauliflower—it should still have a slight bite

  • Use high-quality tuna for the best flavor

  • Drain canned tuna thoroughly to avoid a watery bake

  • For a crisp top, broil for 2–3 minutes at the end of baking

  • Add breadcrumbs on top if you prefer a crunchy topping

Variations to Try

  • Spicy Tuna Casserole: Add chopped jalapeños or chili flakes

  • Vegetarian Version: Omit tuna and add chickpeas or sautéed mushrooms

  • Low-fat Version: Use light cream or yogurt instead of heavy cream

  • Extra Protein: Add chopped boiled eggs or shredded cooked chicken

  • Dairy-free Option: Use plant-based cream and cheese alternatives

Conclusion

This Creamy Baked Cauliflower and Tuna Casserole is the kind of recipe that delivers on all fronts: it’s quick to make, nutritious, hearty, and absolutely delicious. It’s an ideal way to make use of pantry staples like canned tuna and cream while transforming them into a rich, flavorful meal with texture and depth. Whether you’re feeding a family or prepping meals for the week, this dish is a no-fuss, comforting classic that always hits the spot.

10 Comprehensive FAQ Section

1. Can I make this casserole ahead of time?

Yes! You can assemble the entire casserole, cover it, and refrigerate it for up to 24 hours. Bake just before serving.

2. Can I freeze leftovers?

Absolutely. Let the casserole cool completely, slice it, and freeze portions in airtight containers for up to 2 months. Reheat in the oven or microwave.

3. What other cheeses can I use?

Cheddar, gouda, parmesan, feta, or a blend all work well. Use what you like or what you have on hand.

4. Can I substitute the cream?

Yes, you can use full-fat milk, Greek yogurt, or even a plant-based cream alternative.

5. Is this dish suitable for a keto diet?

Yes, it’s low in carbs and high in fat and protein. Just ensure your ingredients are keto-friendly.

6. Can I add more vegetables?

Of course. Add spinach, peas, broccoli, or zucchini. Just pre-cook or sauté them first to avoid excess moisture.

7. What kind of tuna should I use?

Canned tuna in oil offers more flavor, but tuna in water works too. Choose a high-quality brand if possible.

8. Can I make this without eggs?

Eggs help bind the casserole, but you can substitute with a mixture of chickpea flour and water or a commercial egg replacer.

9. How should I reheat it?

Reheat individual portions in the microwave or warm larger portions in a 160°C (320°F) oven for 10–15 minutes.

10. Is this kid-friendly?

Yes! Most kids enjoy cheesy bakes. If you’re concerned about strong flavors, reduce garlic or paprika and use mild cheese.

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