Servings
Font
Back
Spaghetti Squash Tuna Casserole
4.1 from 72 votes

Spaghetti Squash Tuna Casserole

This Spaghetti Squash Tuna Casserole uses oven-roasted spaghetti squash strands as a light alternative to pasta, combined with a savory sauce of sautéed onions, garlic, mushrooms, spices, tuna, peas, and creamy coconut milk. The sauce thickens to a gravy-like consistency before being mixed with the squash and topped with crushed seed crackers, baked until bubbly. The dish offers a blend of tender squash, umami mushrooms, and flaky tuna with a mild kick from cayenne and nutmeg.

Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 4
Calories: 391 kcal
Course: Lunch
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. 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.
  3. Add mushrooms and cook until onions are browning a bit and mushrooms are soft.
  4. 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.
  5. 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.
  6. 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.
  7. Add drained spaghetti squash strands into the sauce mixture and toss to combine. Taste mixture and add more salt and pepper, if needed.
  8. Spoon spaghetti squash tuna mixture into the bottom of each squash half. Top each with 1/4 cup cracker crumbs.
  9. Bump oven temp to 375° and bake for 10 minutes, or until casserole is heated through and crackers are a little golden.
  10. 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

Serving 1/4 of recipe Calories 391kcal (20%) Carbohydrates 22g (7%) Protein 22g (44%) Fat 25g (38%) Fiber 5g (20%) Sugar 7g (14%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 391

% 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.