Healthy Tuna Casserole Recipe
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Unrated
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Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
55 mins
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Servings
4 servings
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Calories
884 kcal
Healthy Tuna Casserole Recipe
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This healthy take on tuna casserole is every bit as delicious as the original. It's brown rice baked in a creamy cashew sauce, with canned tuna, peas, and crunchy croutons on top. It's easy comfort food at its best, and it's ready in under an hour!
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Ingredients
- 2 cups raw cashews soaked in cold water for 4-24 hours
- 1 ½ cups brown rice
- 1 teaspoon sea salt
- 1 clove garlic grated on a Microplane or very finely minced
- 2 cups frozen peas
- 2 cans tuna use both the tuna and the liquid in the cans!
- 2 tablespoons olive oil
- 2 cups cubed bread gluten-free if needed
Instructions
- Bring the brown rice and 3 cups of water to a boil in a medium-sized pot. Lower the heat, cover the pot, and cook until the rice is soft, about 40 minutes.
- While the rice is cooking, prepare the rest of the casserole. Drain the cashews and place them in your food processor or blender with 2 ¼ cups of cold water, sea salt, and garlic. Blend on high until smooth and creamy. Stir in the frozen peas and tuna.
- Place the bread crumbs in a medium-sized bowl and toss them with olive oil.
- Once the rice is cooked, preheat your oven to 350 degrees Fahrenheit and assemble the casserole. Begin by covering the bottom of a 9x11 inch casserole dish with a thin layer of the cashew cream sauce. Top with half the rice then half the remaining sauce. Repeat once more. Top with the bread cubes.
- Bake, uncovered, in your oven for 30-40 minutes, or until it is hot and bubbling and the croutons are toasted. Let the casserole sit for 5 minutes before serving.
Notes
- The cashew cream sauce is a lot runnier than a traditional cheese sauce before it is baked. Don't worry, it will thicken as the tuna casserole bakes.
Nutrition Information
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Serving
1 serving = ¼ of the recipe
Calories
884kcal
(44%)
Carbohydrates
104g
(35%)
Protein
42g
(84%)
Fat
36g
(55%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
7g
Monounsaturated Fat
19g
Trans Fat
1g
Cholesterol
31mg
(10%)
Sodium
1006mg
(42%)
Potassium
1015mg
(29%)
Fiber
10g
(40%)
Sugar
10g
(20%)
Vitamin A
604IU
(12%)
Vitamin C
30mg
(33%)
Calcium
134mg
(13%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 884 kcal
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 884kcal | 44% |
| Carbohydrates | 104g | 35% |
| Protein | 42g | 84% |
| Fat | 36g | 55% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 19g | 95% |
| Trans Fat | 1g | 50% |
| Cholesterol | 31mg | 10% |
| Sodium | 1006mg | 42% |
| Potassium | 1015mg | 22% |
| Fiber | 10g | 40% |
| Sugar | 10g | 20% |
| Vitamin A | 604IU | 12% |
| Vitamin C | 30mg | 33% |
| Calcium | 134mg | 13% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
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