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This low carb broccoli tuna casserole bake is the perfect easy and budget friendly recipe your family will love to see on the dinner table. Anything that you can throw in a casserole dish that fills your family up and tastes delicious is a win in my book. We love a good keto friendly tuna casserole with broccoli!
Embracing a Low Carb and Keto Lifestyle: A Mom’s Guide to Health and Wellness
Today, let’s delve into a topic that’s been making waves in the wellness world – the low carb and ketogenic (or keto) lifestyle. If you’ve been curious about what these diets entail and the benefits they offer, you’re in the right place!
Understanding Low Carb and Keto Diets
A low carb diet involves reducing the intake of carbohydrates and replacing them with proteins and healthy fats. The keto diet is a more specific type of low carb diet that focuses on consuming high amounts of fats, moderate proteins, and very low carbs. This combination pushes your body into a state of ketosis, where it burns fat for energy instead of carbs.
Benefits of a Low Carb and Keto Lifestyle
1. Weight Loss: One of the most well-known benefits of a low carb and keto lifestyle is weight loss. By burning fat for energy, your body can shed excess weight more efficiently. Plus, high protein and fat foods can keep you feeling full longer, reducing the urge to snack and helping to control calorie intake.
2. Improved Heart Health: Contrary to what you might think, a low carb and keto lifestyle can actually improve heart health. Consuming healthy fats can help lower bad cholesterol levels and increase good cholesterol levels, reducing the risk of heart disease.
3. Enhanced Brain Function: Some people following a keto diet report improved focus and mental clarity. This is because your brain can use ketones, produced during ketosis, more efficiently than it can use glucose.
4. Stable Blood Sugar Levels: By reducing your carb intake, you can help keep your blood sugar levels more stable, which is particularly beneficial for those with diabetes or insulin resistance.
5. Increased Energy: Once your body adjusts to burning fat for energy, you may find you have more sustained energy throughout the day, without the crashes associated with high-carb diets.
Remember, while a low carb and keto lifestyle can offer numerous benefits, it’s important to approach it in a balanced and healthy way. Always prioritize nutrient-dense foods and listen to your body’s needs. And as with any major dietary changes, it’s a good idea to consult with a healthcare provider or a nutritionist. A low carb and keto lifestyle can be a powerful tool for improving health and wellness. Whether you’re looking to lose weight, boost your energy, or simply feel better overall, it might be worth exploring.
Is a Keto Tuna Casserole with Broccoli Healthy?
One question that often pops up in our quest for healthy, family-friendly meals is about the nutritional value of specific dishes. Today, let’s tackle a popular one: Is a Keto Tuna Casserole with Broccoli healthy?
The short answer is yes, but let’s dive a little deeper to understand why.
The Power of Keto
As we’ve discussed before, a ketogenic (or keto) diet focuses on high-fat, moderate-protein, and very low-carb foods. This approach can offer numerous health benefits, from weight loss to improved heart health and brain function. But what does this mean for our beloved tuna casserole?
Tuna: A Nutritional Powerhouse
Tuna is a fantastic source of high-quality protein, which is essential for maintaining muscle mass and keeping us feeling full and satisfied. It’s also rich in omega-3 fatty acids, which are great for heart health. Plus, it provides a good dose of essential vitamins and minerals, including vitamin D and selenium.
Broccoli: The Green Superstar
Broccoli is a nutritional superstar, packed with vitamins A, C, and K, as well as fiber and potassium. It’s a low-carb vegetable, making it a great choice for a keto diet. Plus, it adds a lovely crunch and vibrant color to your casserole!
The Keto Twist
A traditional tuna casserole often includes high-carb ingredients like pasta or breadcrumbs. In a keto version, these are replaced with low-carb alternatives, such as almond flour or cauliflower rice. This switch not only makes the dish keto-friendly but also increases its nutritional value.
The Verdict
So, is a Keto Tuna Casserole with Broccoli healthy? Absolutely! It’s a balanced meal that combines high-quality protein from tuna, healthy fats (especially if you’re using a creamy, high-fat sauce), and the nutritional powerhouse that is broccoli. It’s a dish that will keep you and your family feeling satisfied, while also fitting into a low-carb, keto lifestyle. Remember, as with any diet, variety is key. Enjoy your Keto Tuna Casserole with Broccoli as part of a diverse diet that includes a range of different proteins, fats, and low-carb vegetables.
Low Carb & Keto Broccoli Tuna Casserole Bake
This Low Carb Broccoli Tuna Casserole Bake is a special request for my dad. He loves tuna casseroles and is really trying to eat healthier these days along with our whole family. I made a similar recipe for Thanksgiving that was just a broccoli casserole. This adds in some great protein from the tuna (or salmon) to get good Omega-3 fatty acids into your diet.
I love broccoli. I love it in casseroles, in stir-fries, and as a simple side dish. Broccoli is so healthy for your too, full of vitamins and minerals.
I’m also a new fan of cauliflower. We eat it if not every night now, every other night. It is so flexible and can become anything you want it to be. Did you know you can even make a pizza crust from a cauliflower? I know… It is pretty amazing.
This is a pretty easy throw together meal too. Mix everything in a bowl and just spread it over your broccoli and cauliflower. Top with cheese, because cheese makes everything better. I shred my cheese in my Food Processor. It saves me money and I don’t get the filler ingredients added.
Bake it until it is all bubbly and ooey-gooey wonderful! Wait til you dig in to this casserole, I can’t promise you won’t go back for seconds. I hope you enjoy this Low Carb Broccoli Tuna Casserole Bake as much as we do!
Low Carb & Gluten Free Tuna Broccoli Casserole
Ingredients
- 5 cups of broccoli 2 small frozen bags
- 3 cups of cauliflower 1 small frozen bag
- 2 6 oz cans drained tuna or salmon
- 1 onion chopped
- 1 tsp of salt you may want more salt to taste
- 1/2 tsp of pepper
- 1/2 tsp of red pepper flakes
- 1/2 tsp of celery seed powder
- 1 tsp of garlic powder
- 1 tablespoon of Italian seasoning
- 8 oz of cream cheese
- 3/4 cup of mayonnaise
- 2 cups of shredded cheddar for topping
Instructions
- Preheat oven to 350 degrees.
- Layer broccoli and cauliflower in 9x13 inch dish.
- In a separate bowl mix your onion, fish, seasonings, cream cheese and mayo.
- Spread tuna mixture over your broccoli and cauliflower.
- Top with shredded cheese.
- Bake in oven for 30-45 minutes until everything is bubbly and broccoli is tender.
I love casseroles for dinner.
What is your favorite casserole?
More Delicious Low Carb Casserole Recipes
Low Carb Philly Cheesecake Casserole
Easy Keto Cheeseburger Casserole
Crockpot Creamy Mushroom Chicken Casserole
Low Carb Broccoli Tuna Casserole
Cheeseburger Cauliflower Casserole
More Low Carb Recipes
Low Carb Almond Butter Cookies
If you love recipes like this one, Don’t miss my FREE E-Book with my FAVORITE Keto Friendly and Low Carb recipes to help you lose weight and stay on track!
P.S. Hey Healthy Mama! Have you ever thought about using your passion for health and wellness to impact others with health coaching? If that’s you, Click here to learn more about becoming a certified health coach.
I'm on a mission to make healthy living feel like a breeze – because who's got time for complicated recipes?
Join me as I share easy recipes, sanity-saving tips, and the everyday adventures of keeping it real with both my low-carb lifestyle and the unpredictable rollercoaster of mom life.
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This recipe is very delicious. I just made a slight change and used a garden melody cream cheese instead of plain.
Oh that sounds like a great idea!!! Thanks for leaving your tip : )
Angela, this looks SO good! I am also a recent convert to cauliflower (it was the cauliflower pizza crust that has been making the rounds in blogland that convinced me). So excited to try this recipe because it has broccoli too!
Yum! I love cauliflower pizza… so so yummy. My daughter is all about broccoli right now (she’s 3 so anything to get her to eat her vegetables is a double plus). I loved how easy this was to make too. Thanks for leaving me a message!
Hi! This looks easy and delicious. Question: Do you thaw or steam the cauli/broccoli prior to baking? Or put it in there frozen? Or use fresh? Thanks!
I actually leave the broccoli frozen and just go ahead and bake it that way. It makes it that much easier and one less step for me : )
Oh that looks good! Do you think I could just sub more mayo in place of the cream cheese? We don’t eat any dairy. I can easily leave the cheese of the top, but I’ll have to sub the cream cheese with something. Anyway, I will definitely try something because this looks great. 🙂
I bet you could use more mayo and it would be okay. You can let me know how you like it : )
Looks like a easy healthy recipe for a one dish meal. Thanks for sharing on Real Food Friday Blog Hop. Always love your recipe Angela. Have a wonderful healthy day!
Thank you so much Marla!
This looks wonderful, pinned!
Thank you! My dad loved anything tuna, so this recipe is perfect for him. I love that this is an easy dinner too.
This sounds like a yummy way to have a tuna casserole. We’re big fans of casseroles, too because they’re easy to make and can feed a lot of people.
Thanks for linking up at the Pinterest Foodie Party!
Thank you Barbara! I love easy meals… things I don’t have to fuss over : )
Thank you so much Nicky!
This looks like a great version. I love your photos as well; makes me want to make some and eat it. This post is also featured at HWF. Congrats.
Thank you so so much Jennifer!
It looks so yummy and makes me very hungry right now. It is very healthy as well. Thank you for sharing.
You are so very welcome!
YUMMY! I’m sending this to Dad. He has diabetes and is always looking for low carb or carb free dishes. Thank you for linking up with the Wake Up Wednesday Linky! Stop back next week to see if you’re featured.
My dad loves tuna.. haha. So this was a winner for him : ) I love that eating low carb doesn’t have to be boring grilled chicken salads. Thanks for your comment!
I have also made this substituting canned chicken. The flavor is just as tasty. Thank you for this quick weeknight dinner.
Oh I love your sweet words!! Thank you so much for letting me know the tip too! Hope you enjoy your holidays : )
This was a GINORMOUS hit tonight! All three kids and my husband asked for seconds. I used fresh broccoli and cauliflower and this meal could not have been easier or quicker to put together! Thank you for a delicous, easy, and fantastic recipe!!
[…] Via: grassfedmama.com […]
Heeey 🙂 I love this recipie 🙂 do you think i could replace the cream cheese with sour cream?
Probably!
Do you the nutritional for this dis? Well mainly want to know how menu carbs are in this dish… Looks yummy!!
Hi Stella! I don’t have them anymore, but I used to enter all the ingredients into caloriecounter to calculate carbs : )
[…] https://www.grassfedmama.com/2014/03/20/low-carb-broccoli-tuna-casserole-bake/ […]
Do you have any ideas on the nutritional values of the ingredients ?
I log all of my meals, and try to keep below 60 Carbs per meal. Also,
what are we talking here on serving size ? It sounds yummy …….
Can’t wait to try it! Thanks for posting the recipe. Sorry I didn’t catch
the other requests for the nutritional values, but I did not see an answer
to the questions. Maybe it was sent privately ? If so, could you please
clue me in on what they are ?
Thanks Stella
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Posting here because this is now a go to recipe for me, I actually have my latest in the oven right now. Thanks so much for posting this!!! Such a great regular low carb meal. I have put my own personal touches on this:
1) I use an onion and herb seasoning instead of celery seed, haven’t got around to picking up that particular seasoning
2) I use about double the garlic, sometimes I use fresh instead of powder (I love garlic)
3) I use heavy whipping cream instead of mayo (never been a big mayo fan)
4) I love my vegetables, so I usually roughly chop 3-4 different types of vegetables that go well with the other ingredients and throw them into the food processor, pulverizing them with whipping cream before mixing with the tuna/salmon and cream cheese. Tonight I used leftover pieces of eggplant, celery, red onion and green capsicum. Previously I’ve also used mushroom and zucchini, whatever veg I have around usually. I’ve never had a bad result doing this. Though it can be a bit of a balancing act getting all the ingredients not to spill over the top of the casserole dish, I just poke the broccoli and cauliflower until enough of the mixture seeps through to make room for all of it.
Thanks again for sharing!
[…] carb tuna casserole. Recipe inspired by this, but you know I can’t follow a recipe to save my life so mine turned out different in a […]
[…] The other day when I really wanted some tuna casserole, I decided to Google search for a recipe, and lo and behold, I found this one from Grass Fed Mama: Low Carb Broccoli Tuna Casserole. […]
I tried this tonight and was BLOWN away!!!! I didn’t have quite enough cream cheese, maybe 6 ounces, and I also used mixed broccoli, cauliflower, carrots and zucchini! But, all the rest was exactly as written!
I ABSOLUTELY LOVE IT! I wanted to eat the whole thing myself, but had to share with my husband….who also wanted to eat the whole thing! hahahaha Thank you so much! DELISH!!!!!
Kim
I’m so glad to hear it! I hope it will become a good staple for your family. Thank you Kimberly!!
This casserole is so delicious! I make it all the time– it’s great with even chicken or another type of fish. It’s a great way to eat more greens as well. If you’re low carb, do yourself a favour and try this recipe!
Thank you so much Tiana!!! My dad would be grinning from ear to ear since this is his favorite!
I’d really like to make this and am wondering how leftovers would freeze….? I live solo and while I’m sure I could cut the recipe in half, it’s also great to have things waiting in the freezer for nights I don’t want to cook.
Thanks!
I’ve frozen it before I believe and it went fine! Please share with us how it turns out!
Would you please email me how many net carbs per serving for this tuna broccoli casserole. It sounds so good. I can’t wait to make it. Thank you.
Hi Lorie!
I haven’t done the calculations on this specifically (or I would be happy to send it to you!). If you are able to come up with it when you try I’d love to see what you arrive at!
Hope you enjoy it!
All that cheese—-hard to imagine this is low carb; please add nutritional analysis. Sounds yummy;but I REALLY have to know carb count and serving size.
Thank you
Hey Robin!
I haven’t done a full analysis of the dish (though if you end up trying it I’d love to see your numbers!).
2 Cups of Shredded Cheddar Cheese is less than 3 Grams so that’s the whole dish. Obviously there is some fat content in the cheese but the carb value is quite low. You could also cut down on the amount of cheese if you wanted to further lower the fat content (it’s just for topping so it’s up to you on how heavy you go).
I hope you give it a try and it works out for you! 🙂
[…] Stripping Frappa – E S: Half an apple, sliced, dipped in *Peanut Junky butter – E D: Low Carb Broccoli Tuna Casserole, small green side salad – S Dessert: *Cottage Berry Whip Day Two B: Oatmeal (try Banana […]
I notice many people asked for the net carbs for this amazing recipe.
I make it all the time and did a bit of research, surveying the carb count of different brands of ingredients and calculating the average. Total carbs are 45g, 6 serves at 7.5g each.
(This assumes 500g broccoli and 250g cauliflower. In my house we are pigs and still manage to get 5-6 serves out of it. I sometimes add extra tuna as well, which doesn’t contibute to the carb count.)”
Thank you Al! I’m so glad you are enjoying the recipe!!
This was delicious and so easy to throw together. I only had broccoli so that is what I used. My picky daughter is not a fan of broccoli, but to my surprise, went back for seconds! This recipe is a keeper.
I’m so glad! My family has always liked this one and it’s a staple around here! ?
I omitted the pepper flakes and used a can of salmon, drained. I don’t remove the bones or skin. I also backed the mayo off to 1/2 cup. Let me first say, the salmon mixture spread is MY NEW FAVORITE SALMON DIP RECIPE! Also, as a constructed casserole, EXCELLENT. I’m anxious to see what the husband thinks. I can’t wait to have my lunch serving tomorrow at work. ?
Sounds amazing! I’ll have to try your version soon!
Thanks for stopping by my friend!
I love this tuna broccoli casserole! I found the recipe a few years ago and I’ve made it many times. I’ve got one one in the oven right now. Thank you so much!!
Oh my goodness, Thank you! Yay! I’m so so glad that you love it as much as us : )
Love it! Have made it many times as well! Just passed it along to a neighbor 😃