Craving a mouthwatering, low-carb dinner that'll make your taste buds dance and your diet goals cheer? Get ready to fall in love with the ultimate comfort food makeover: Cheesy Tuna and Broccoli Cauliflower Rice Casserole! This game-changing recipe transforms boring weeknight meals into a creamy, cheesy sensation that's not just delicious, but also surprisingly healthy. Whether you're a busy parent, a health-conscious foodie, or just someone looking for a quick and satisfying meal, this casserole is about to become your new obsession!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 2 cups cauliflower rice
- 1 can (15 oz) tuna, drained
- 2 cups broccoli florets
- 1 cup shredded cheddar cheese
- 1 cup cream of mushroom soup
- 1/2 cup milk
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a 9x13 inch baking dish with cooking spray or butter.
- In a large mixing bowl, combine drained tuna, cauliflower rice, and broccoli florets. Break up the tuna into smaller chunks using a fork to distribute evenly.
- In a separate bowl, whisk together cream of mushroom soup, milk, garlic powder, salt, and pepper until smooth and well combined.
- Pour the soup mixture over the tuna, cauliflower rice, and broccoli. Gently stir to ensure all ingredients are evenly coated.
- Transfer the mixture to the prepared baking dish, spreading it out in an even layer.
- Sprinkle shredded cheddar cheese evenly over the top of the casserole.
- Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly and the edges are lightly golden brown.
- Remove from the oven and let the casserole rest for 5 minutes before serving to allow it to set and cool slightly.
- Serve hot, garnishing with fresh chopped parsley or green onions if desired.
Tips
- • For the best texture, make sure to drain the tuna thoroughly to prevent excess moisture in the casserole. • If you're using frozen cauliflower rice, thaw and pat it dry with paper towels to remove excess water. • For extra flavor, consider adding a sprinkle of dried herbs like thyme or oregano to the soup mixture. • Want a crispy top? Broil the casserole for 2-3 minutes at the end of cooking to get a golden, crispy cheese crust. • This dish is incredibly versatile - feel free to swap cheddar with mozzarella or add some diced bell peppers for extra nutrition. • Meal prep tip: This casserole can be assembled ahead of time and refrigerated, then baked when you're ready to eat. • For a gluten-free version, use a gluten-free cream of mushroom soup.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 10g
Protein: 20g
Fat: 15g
Saturated Fat: 7g
Cholesterol: 45mg
