This Tandoori Tuna Casserole packs the flavor and makes an easy and healthy weeknight or meal prep dish that is gluten free, paleo, and Whole30 approved!
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Tuna casserole? I know what you are thinking, tuna fish in a casserole? But I promise you it’s a winner.
I’ve actually only made tuna casserole one time before testing out this recipe. It was for meal prep clients a few months ago. Not going to lie, it was good, but nothing that I really wanted to make again. But I really like the idea of how easy it was. So I put on my thinking cap on and brainstormed ways that I could make it better.
First off, it needed more flavor. And bringing the flavor is pretty easy when you are using Safe Catch tuna. If you follow me on Instagram and watch my stories, you know how often I eat their tuna. It just makes for the easiest protein packed lunch. And I’m obsessed with all the flavors. I love regular canned tuna, but the 6 flavor combos they have are a game changer. Bonus that it is the only brand of tuna to individually test every fish for mercury and their Elite line has the lowest mercury level of any brand!
It’s so good guys. I’m known to eat it straight up out of the can…
Anyways, back to the casserole!
This tandoori tuna casserole combines the tandoori flavored tuna (bonus for adding so much flavor to the casserole), a few veggies, eggs and coconut milk as a binder, and then a few more spices for some kick. It comes together in less than 10, and then you just throw it in the oven to bake. I was a little nervous on how Michael was going to react to this, but he liked it! He even had it for lunch the next day and said it was better cold. I thought it was good cold too haha! So if cold leftover food is your thing (which we like in our house), then keep that in mind.
This casserole makes for an easy weeknight dinner or a meal prep dish that you can have throughout the week. It packs protein and healthy fats to keep you full. I like to top it with some yogurt or avocado to cut the heat and add a creaminess to it. Pair it with some mixed greens or some carbs and you have the perfect weekday lunch!
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Tandoori Tuna Casserole
ingredients
- 1/2 cup diced onion (65 grams)
- 2 large carrots, roughly diced (1 cup/144 grams)
- 1 large bell pepper, roughly diced (1 3/4 cups/150 grams)
- 2 cups cauliflower rice (200 grams)
- 1 teaspoon avocado oil
- 1.5 teaspoons garlic powder, divided
- 1 teaspoon coriander, divided
- 1 teaspoon cumin, divided
- 2 cans Tandoori Safe Catch Tuna
- 3 eggs
- 2 tablespoons coconut flour
- 1/4 cup full fat coconut milk (solid part from the top of the can)
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/2 teaspoon smoked paprika
- 1/4-1/2 teaspoon cayenne pepper
- salt and pepper, to taste
- optional toppings: yogurt, avocado, fresh cilantro
instructions
- Preheat the oven to 375 degrees Fahrenheit. Spray/grease an 8x6 baking dish (or similar size) with avocado oil and set aside.
- Heat a large non-stick pan over medium heat. Add avocado and let it get hot, about 30 seconds. Once hot, add onion and carrots and sauté for 1-2 mins until softened. Add red pepper, cauliflower rice, 1 teaspoon garlic powder, 1/2 teaspoon coriander, 1/2 teaspoon cumin, and salt and pepper. Cook for another 3-4 minutes, stirring occasionally, until veggies are slightly softened, but still have some firmness.
- Once mixture is done, remove from heat. Add tuna to the pan, including the juices from the can, and mix well.
- In a medium size bowl whisk the eggs. Add coconut flour and whisk to make sure no clumps remain. Add coconut milk, remaining spices, and salt and pepper. Mix well.
- Add tuna mixture to greased baking dish. Add egg mixture and mix until everything is thoroughly combined (I like to use a fork to make sure liquid mixture evenly distributes).
- Bake for 30-35 minutes until browned and cooked through. Let cool for a few minutes and then top with optional toppings.
- Enjoy!
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Any thoughts on making this now that safe catch tandoori tuna is no longer sold?
Think plain tuna and tandoori seasoning blend would work?
Thanks! It used to be my favorite!!!
I know, it’s such a bummer they discontinued those flavored lines. But yes, I think that would work just fine! I would mix the spice blend with the tuna first and adjust according to taste. Then follow the recipe as written. I hope that helps!