Low Carb Tuna and Rice Casserole
Satisfy your comfort food cravings without the carbs with this easy and flavorful Low Carb Tuna and Rice Casserole! This wholesome dish swaps traditional rice for tender, sautéed cauliflower rice, delivering a low-carb twist perfect for keto and gluten-free diets. Creamy and cheesy, the casserole combines protein-packed canned tuna with a rich blend of cheddar, cream cheese, and heavy cream, all seasoned with garlic and onion powder for a savory kick. Topped with a golden, bubbly layer of Parmesan and cheddar cheese, this casserole is baked to perfection and finished with a sprinkle of fresh parsley for brightness. With just 45 minutes from prep to table, it’s a quick and satisfying meal for busy weeknights or meal prep. Pair with a light salad for a complete low-carb dinner that’ll have everyone asking for seconds!
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Recipe Information
Ingredients
- 4 cups Cauliflower rice
- 2 5-ounce cans Canned tuna (packed in water)
- 1.5 cups Cheddar cheese (shredded)
- 4 ounces Cream cheese (softened)
- 0.5 cups Heavy cream
- 1 teaspoons Garlic powder
- 1 teaspoons Onion powder
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoon Butter
- 2 tablespoons Fresh parsley (chopped)
- 0.5 cups Parmesan cheese (grated, for topping)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x9-inch baking dish with butter or cooking spray and set aside.
Heat a large skillet over medium heat and melt the butter. Add the cauliflower rice and sauté for 5-7 minutes, until it becomes slightly tender and most of the moisture evaporates.
In a large mixing bowl, combine the softened cream cheese, heavy cream, garlic powder, onion powder, salt, and black pepper. Whisk until smooth.
Drain the canned tuna and flake it with a fork. Add the cauliflower rice, tuna, and 1 cup of shredded cheddar cheese to the mixing bowl. Stir everything together until evenly combined.
Transfer the mixture to the prepared baking dish and spread it out evenly.
Sprinkle the remaining 0.5 cup of shredded cheddar cheese and the grated Parmesan cheese evenly over the top of the casserole.
Bake in the preheated oven for 20-25 minutes, or until the cheese is bubbly and golden brown on top.
Remove the casserole from the oven and allow it to cool for 5 minutes. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
575 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.5 g | 53% | |
| Saturated Fat | 25.2 g | 126% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 149 mg | 50% | |
| Sodium | 1078 mg | 47% | |
| Total Carbohydrate | 12.2 g | 4% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 4.4 g | ||
| Protein | 38.8 g | 78% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 517 mg | 40% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 690 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
