Spaghetti Squash Tuna Casserole
User Reviews
4.1
Spaghetti Squash Tuna Casserole
Description
To prepare this casserole, the spaghetti squash is halved, seeded, lightly oiled, and baked cut side down until fork-tender, producing noodle-like strands. A sauce is made by sautéing onion, garlic, mushrooms, and spices such as salt, pepper, cayenne, and nutmeg. Coconut milk is added and reduced to thicken. Frozen peas and canned tuna are incorporated at the end to retain texture and freshness.
The cooked squash is combined with the sauce and transferred to a casserole dish. A topping of crushed sprouted seed crackers or almond flour crackers adds a crunchy finish after baking, complementing the creamy, savory base. This method highlights the squash’s natural mild flavor while supporting diverse textures and balanced spices.
The casserole is suitable for a comforting meal with complex layers of flavor rooted in tender roasted squash and rich sauce. The optional spice adjustments provide mild heat and warmth without overwhelming the delicate squash and tuna.
Notes include an alternative baking method where the squash is cooked in a casserole dish, then combined with the sauce and topped, offering flexibility in presentation and texture based on preference.
Ingredients
- 2 oz cans tuna drained
- 1 tablespoon olive oil
- 1 .5 oz can coconut milk regular or lite
- 1 yellow onion chopped, large
- 2 cloves garlic minced
- 2 cups baby bella mushroom sliced
- ½ teaspoon black pepper plus more to taste
- 1 teaspoon salt plus more to taste, sea salt
- 1 spaghetti squash medium-large
- 1 cup peas thawed, frozen
- ¼ teaspoon cayenne pepper (optional)
- pinch nutmeg
- ½ cup sprouted seed crackers crushed, or almond flour crackers crushed
- parsley for garnish
Instructions
- Heat oven to 350°F. Chop spaghetti squash in half length wise, scoop out seeds with a spoon. Coat the inside of each half with a tiny bit of olive oil. Place on a baking sheet, cut side down and bake for about 40-50 minutes or until you can easily pierce a fork through the squash.
- While squash is baking, prepare your sauce by adding oil to a medium pot on medium-high heat. Add onion, garlic, salt, pepper, cayenne and nutmeg. Cook, stirring often, for about 10 minutes or until onion and garlic are aromatic and translucent.
- Add mushrooms and cook until onions are browning a bit and mushrooms are soft.
- Add in coconut milk and cook on medium high until sauce has reduced in half, to the thickness of gravy. Be sure to stir the sauce often so that it doesn’t stick. This should take about 15-20 minutes. Once reduced, remove sauce from heat, add in thawed frozen peas and tuna. Stir to combine.
- By this time your squash should be fully cooked, or close to it. Remove squash from oven and let cool for 5-10 minutes before scraping the inside of the squash with a fork to remove the spaghetti-like strands.
- The cooked spaghetti squash may seem liquidy. If so, place in a fine-mesh colander to remove access liquid. Press strands down with a fork or spatula to really press it all out.
- Add drained spaghetti squash strands into the sauce mixture and toss to combine. Taste mixture and add more salt and pepper, if needed.
- Spoon spaghetti squash tuna mixture into the bottom of each squash half. Top each with 1/4 cup cracker crumbs.
- Bump oven temp to 375° and bake for 10 minutes, or until casserole is heated through and crackers are a little golden.
- Remove from oven, sprinkle with fresh parsley and enjoy!
Notes
- Cook the spaghetti squash by baking cut side down until tender, about 40-50 minutes at 350°F.
- Combine cooked squash with the reduced coconut milk sauce and tuna before transferring to a casserole dish.
- Top with crushed sprouted seed crackers or almond flour crackers to add texture before baking again for 15-20 minutes.
- This casserole can be baked in a dish for easier reheating and serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 391 kcal
% Daily Value*
| Serving | 1/4 of recipe | |
| Calories | 391kcal | 20% |
| Carbohydrates | 22g | 7% |
| Protein | 22g | 44% |
| Fat | 25g | 38% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.1
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