Low Carb Keto Tuna Casserole with Spinach Recipe

Let’s be honest, tuna casserole often gets a bad rap. Visions of gloopy, bland mixtures from childhood cafeterias might spring to mind. For years, I avoided it entirely. That is, until I embarked on my keto journey. Suddenly, comfort food classics were calling my name, but in a way that aligned with my new low-carb lifestyle. Enter the Keto Tuna Casserole with Spinach. Initially, I was skeptical. Could a keto version truly capture the nostalgic comfort without the carb-heavy noodles and processed cream of mushroom soup? The answer, unequivocally, is YES! This recipe isn’t just a keto adaptation; it’s a complete reinvention. The creamy, cheesy sauce, the tender tuna, the vibrant spinach – it all comes together in a symphony of flavors and textures that’s both satisfying and surprisingly light. My family, initially wary of anything “keto,” devoured it. Even my pickiest eater, who usually turns his nose up at anything green, requested seconds. This casserole has become a regular feature on our dinner table, a testament to its deliciousness and ease. It’s the perfect weeknight meal – quick to assemble, packed with flavor, and incredibly comforting, all while keeping us on track with our health goals. If you’re looking for a keto-friendly comfort food that will win over even the staunchest casserole critics, look no further. This Low Carb Keto Tuna Casserole with Spinach is your new go-to recipe.

Ingredients: The Building Blocks of Keto Casserole Perfection

This recipe relies on a carefully selected blend of ingredients to deliver that classic tuna casserole flavor while adhering to keto principles. Each component plays a crucial role, contributing to the overall taste, texture, and nutritional profile. Let’s break down the star players:

• Tuna: The heart of our casserole! We recommend using canned tuna in oil, drained. Oil-packed tuna is richer in flavor and healthy fats compared to water-packed, which is perfect for keto. For the best texture and flavor, opt for solid white albacore tuna. However, chunk light tuna also works well and is often more budget-friendly. Ensure you drain the tuna thoroughly to prevent excess liquid in your casserole. You’ll need two (5-ounce) cans for this recipe. If you prefer a stronger tuna flavor, feel free to add a third can.
• Spinach: This leafy green powerhouse not only adds a vibrant color and a boost of nutrients but also contributes a subtle earthy flavor that complements the richness of the casserole. We’re using frozen spinach for convenience and because it tends to hold up better in casseroles than fresh spinach. You’ll need 10 ounces of frozen spinach, thawed and squeezed dry. It’s crucial to squeeze out as much excess moisture as possible from the thawed spinach. Too much water will make your casserole watery and dilute the flavors. If you prefer to use fresh spinach, you’ll need about 8-10 cups of raw spinach. Sauté it briefly until wilted and then squeeze out any excess liquid before adding it to the casserole.
• Cream Cheese: This is the secret ingredient that elevates this casserole from ordinary to extraordinary. Full-fat cream cheese is essential for keto and provides a creamy, tangy base for our sauce. It melts beautifully and creates that luscious texture we crave in a casserole. You’ll need 4 ounces of cream cheese, softened to room temperature. Softening the cream cheese beforehand will ensure it blends smoothly into the sauce without any lumps.
• Heavy Cream: Another key component for that rich, decadent sauce. Heavy cream provides the fat content necessary for keto and contributes to the overall creaminess and mouthfeel of the casserole. You’ll need 1 cup of heavy cream. Avoid using half-and-half or milk, as they are lower in fat and will result in a less rich and less keto-friendly casserole.
• Shredded Cheese: Cheese is non-negotiable in a good casserole! We’re using a combination of cheeses for a complex flavor profile and cheesy goodness. Shredded cheddar cheese provides a classic sharp cheddar flavor that pairs perfectly with tuna and spinach. Shredded mozzarella cheese adds stretchiness and a mild, creamy flavor. You’ll need 1 cup of shredded cheddar cheese and 1 cup of shredded mozzarella cheese, divided. Dividing the cheese allows us to use some in the sauce for extra creaminess and some on top for that golden, bubbly crust. Feel free to experiment with other keto-friendly cheeses like Monterey Jack, Colby Jack, or even a smoked Gouda for a more intense flavor. Pre-shredded cheese works for convenience, but freshly grated cheese melts more smoothly and often has a better flavor.
• Onion and Garlic: Aromatic foundations for any savory dish! Diced onion and minced garlic add depth of flavor and complexity to the casserole. You’ll need ½ cup of diced yellow onion and 2 cloves of garlic, minced. Yellow onion is a good all-purpose onion for cooking. You can substitute with white onion or shallots if preferred. Fresh garlic is always best, but in a pinch, you can use garlic powder.
• Butter: Butter adds richness and flavor and helps sauté the onion and garlic. Unsalted butter is recommended so you can control the salt level in the dish. You’ll need 2 tablespoons of unsalted butter. If you only have salted butter, reduce the amount of added salt in the recipe.
• Seasonings: Seasoning is crucial to bring all the flavors together. We’re using a simple but effective blend of spices: Salt, black pepper, and dried dill. Salt and pepper are essential for enhancing the flavors of all the ingredients. Dried dill adds a bright, herbaceous note that complements tuna and cream cheese beautifully. You’ll need ½ teaspoon of salt, ¼ teaspoon of black pepper, and ½ teaspoon of dried dill. Adjust the seasonings to your taste. You can also add a pinch of red pepper flakes for a touch of heat or a dash of onion powder or garlic powder for extra flavor depth.
• Pork Rind Crumbs (Optional, for topping): For a keto-friendly crispy topping, we’re using crushed pork rind crumbs. These provide a satisfying crunch and a salty, savory flavor that mimics breadcrumbs without the carbs. You’ll need ½ cup of pork rind crumbs, optional for topping. If you don’t want to use pork rinds, you can skip the topping or use almond flour mixed with grated Parmesan cheese for a different keto-friendly topping.

Instructions: Crafting Your Keto Tuna Casserole Step-by-Step

Creating this delicious Keto Tuna Casserole is surprisingly straightforward. Follow these step-by-step instructions for casserole success:

1. Preheat your oven to 375°F (190°C). Preheating the oven ensures even cooking and prevents the casserole from sitting too long at room temperature before baking. This is a crucial step for any baked dish.
2. Prepare the spinach. If using frozen spinach, ensure it’s fully thawed. Place the thawed spinach in a clean kitchen towel or cheesecloth and squeeze out as much excess water as possible. This step is vital to prevent a watery casserole. Set aside the squeezed spinach. If using fresh spinach, sauté it in a pan with a little olive oil until wilted. Then, squeeze out any excess moisture.
3. Sauté the aromatics. In a large skillet or oven-safe casserole dish (9×13 inch), melt the butter over medium heat. Add the diced onion and sauté until softened and translucent, about 5-7 minutes. Then, add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic. Sautéing the onion and garlic in butter brings out their flavors and creates a flavorful base for the sauce. Using an oven-safe casserole dish directly in this step minimizes dishes and simplifies the process. If your skillet is oven-safe, you can use that as well.
4. Create the creamy sauce. Reduce the heat to low. Add the softened cream cheese to the skillet with the onions and garlic. Stir until the cream cheese is melted and smooth. Gradually pour in the heavy cream, stirring constantly to combine and prevent lumps. Continue stirring until the sauce is smooth and slightly thickened. The cream cheese and heavy cream form the basis of our rich and creamy keto-friendly sauce. Stirring constantly ensures a smooth, lump-free sauce.
5. Incorporate the cheese and seasonings. Stir in ¾ cup of the shredded cheddar cheese and ¾ cup of the shredded mozzarella cheese into the sauce. Continue stirring until the cheese is melted and the sauce is cheesy and smooth. Season the sauce with salt, black pepper, and dried dill. Taste and adjust seasonings as needed. Adding cheese directly to the sauce creates a wonderfully cheesy and flavorful base. Seasoning at this stage allows the flavors to meld together as the casserole bakes.
6. Combine all ingredients. Add the drained tuna and squeezed spinach to the cheesy sauce. Gently stir to combine all ingredients evenly. Make sure the tuna and spinach are well distributed throughout the sauce.
7. Transfer to casserole dish (if not already in one). If you used a skillet that is not oven-safe, transfer the tuna mixture to a greased 9×13 inch casserole dish. Spread the mixture evenly in the dish.
8. Top with remaining cheese and pork rind crumbs (optional). Sprinkle the remaining ¼ cup of cheddar cheese and ¼ cup of mozzarella cheese evenly over the top of the casserole. If using pork rind crumbs, sprinkle them evenly over the cheese. The topping adds a golden, cheesy crust and optional crunch to the casserole.
9. Bake. Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly around the edges, heated through, and the cheese is melted and golden brown. Baking time may vary slightly depending on your oven. Keep an eye on the casserole and bake until it reaches the desired level of doneness.
10. Rest and serve. Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows the casserole to set slightly and makes it easier to serve. Resting also helps prevent burning your mouth on molten cheese!

Nutrition Facts: Keto-Friendly Fuel

This Low Carb Keto Tuna Casserole with Spinach is not only delicious but also packed with nutrients and perfectly aligned with a ketogenic lifestyle. Here’s an estimated nutritional breakdown per serving:

• Servings: This recipe yields approximately 6 servings. Serving sizes can be adjusted based on individual needs and appetites.
• Calories per serving: Approximately 350-400 calories. Please note that calorie counts are estimates and can vary slightly based on specific ingredient brands and measurements.

Approximate Macronutrient Breakdown per Serving:

• Net Carbs: 4-5 grams
• Fat: 25-30 grams
• Protein: 25-30 grams

Key Nutritional Highlights:

• High in Protein: Tuna and cheese are excellent sources of protein, essential for muscle building and satiety.
• High in Healthy Fats: Heavy cream, cream cheese, and tuna in oil provide healthy fats, which are the primary energy source on a keto diet.
• Low in Carbohydrates: With only 4-5 grams of net carbs per serving, this casserole fits perfectly into a ketogenic or low-carb meal plan.
• Good Source of Vitamins and Minerals: Spinach is rich in vitamins A, C, and K, as well as folate and iron. Tuna provides omega-3 fatty acids and vitamin D.
• Gluten-Free: This recipe is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

Important Note: These nutritional values are estimates. For precise nutritional information, it’s recommended to use a nutrition calculator app and input the exact brands and quantities of ingredients used. Remember to track your macros, especially when following a ketogenic diet. This casserole provides a balanced and satisfying meal that fits within keto macro goals.

Preparation Time: Quick and Convenient Keto Comfort

One of the beauties of this Keto Tuna Casserole is its speed and ease of preparation. Perfect for busy weeknights or when you need a comforting meal without spending hours in the kitchen.

• Prep Time: 15-20 minutes. This includes thawing and squeezing the spinach, dicing the onion, mincing the garlic, and gathering the ingredients. Efficient chopping and prepping ahead of time can further reduce prep time.
• Cook Time: 20-25 minutes. This is the baking time in the oven. While the casserole bakes, you can relax or prepare a side salad.
• Total Time: 35-45 minutes. From start to finish, you can have a delicious and satisfying Keto Tuna Casserole on the table in under 45 minutes.

This recipe is a fantastic option for meal prepping. You can assemble the casserole ahead of time, cover it tightly, and store it in the refrigerator for up to 24 hours before baking. This makes it even quicker to get dinner on the table on a busy evening. Simply add a few extra minutes to the baking time if baking directly from the refrigerator. The quick preparation time and make-ahead potential make this Keto Tuna Casserole a winner for anyone looking for convenient and healthy keto meals.

How to Serve: Perfect Pairings for Your Casserole

This Keto Tuna Casserole is delicious on its own as a complete and satisfying meal. However, to create a more well-rounded and exciting dining experience, consider these serving suggestions:

• Side Salads:
  • Simple Green Salad: A light and refreshing green salad with a vinaigrette dressing provides a nice contrast to the richness of the casserole. Use leafy greens like romaine, spinach, or mixed greens.
  • Cucumber and Tomato Salad: A classic combination that’s light, refreshing, and keto-friendly. Dress with olive oil and vinegar or a lemon vinaigrette.
  • Caesar Salad (Keto Version): A keto Caesar salad with romaine lettuce, Parmesan cheese, and a creamy keto Caesar dressing complements the casserole beautifully.
• Vegetables:
  • Steamed Broccoli or Asparagus: Simple steamed green vegetables add fiber and nutrients and provide a contrasting texture to the creamy casserole.
  • Roasted Brussels Sprouts: Roasted Brussels sprouts with bacon or balsamic glaze offer a savory and slightly sweet side dish that pairs well with the casserole.
  • Cauliflower Mash: For a truly keto-centric meal, serve the casserole alongside creamy cauliflower mash instead of traditional mashed potatoes.
• Garnishes:
  • Fresh Parsley or Dill: A sprinkle of fresh herbs adds a pop of color and freshness.
  • Chopped Green Onions: Adds a mild oniony bite and visual appeal.
  • Hot Sauce (Keto-Friendly): For those who like a little heat, a dash of keto-friendly hot sauce can add an extra layer of flavor.
  • Extra Shredded Cheese: For the ultimate cheese lover, offer extra shredded cheese at the table for topping individual servings.
• Bread Alternatives (Keto):
  • Keto Dinner Rolls or Biscuits: Serve with warm keto dinner rolls or biscuits for dipping into the creamy sauce.
  • Cloud Bread: Light and airy cloud bread is another keto-friendly option for enjoying with the casserole.

Serving Tips:

• Portion Control: Be mindful of portion sizes, especially if you are watching your calorie intake. This casserole is satisfying, so a moderate serving is usually sufficient.
• Serve Warm: Serve the casserole warm for the best flavor and texture.
• Reheating: Leftovers can be reheated in the oven or microwave. Oven reheating is preferred for maintaining the best texture.

Additional Tips for Keto Tuna Casserole Success

To ensure your Keto Tuna Casserole is a resounding success, consider these helpful tips:

1. Don’t Skimp on Squeezing the Spinach: We can’t stress this enough! Properly squeezing out excess moisture from the spinach is crucial to prevent a watery casserole. Use a clean kitchen towel or cheesecloth and squeeze until you can’t get any more water out.
2. Soften the Cream Cheese: Make sure your cream cheese is softened to room temperature before adding it to the skillet. This will ensure it melts smoothly into the sauce without any lumps. If you forget to soften it, you can microwave it in short intervals (10-15 seconds) until softened, but be careful not to melt it completely.
3. Don’t Overbake: Overbaking can dry out the casserole and make the cheese tough. Bake until the casserole is bubbly and the cheese is melted and golden brown, but still slightly soft in the center.
4. Customize Your Cheese: Feel free to experiment with different keto-friendly cheeses to customize the flavor profile. Monterey Jack, Colby Jack, Pepper Jack (for a spicy kick), or smoked Gouda are all excellent options. A blend of cheeses often provides the best flavor complexity.
5. Add Extra Flavor Boosters: Want to take your casserole to the next level? Consider adding a few extra flavor boosters:
   • Crispy Bacon Bits: Sprinkle cooked and crumbled bacon bits over the top of the casserole before baking or as a garnish for added smoky flavor and crunch.
   • Chopped Mushrooms: Sauté sliced mushrooms with the onions and garlic for a more earthy and savory flavor.
   • Pinch of Nutmeg: A tiny pinch of nutmeg in the sauce can enhance the creamy flavors.
   • Lemon Juice: A squeeze of fresh lemon juice at the end can brighten the flavors and cut through the richness.

FAQ: Your Keto Tuna Casserole Questions Answered

Have questions about making the perfect Keto Tuna Casserole? We’ve got you covered! Here are some frequently asked questions:

Q1: Can I use fresh spinach instead of frozen?

A: Yes, you can definitely use fresh spinach. You’ll need about 8-10 cups of raw spinach. Sauté it in a pan with a little olive oil until wilted. Then, squeeze out any excess moisture before adding it to the casserole. Frozen spinach is often more convenient and economical, but fresh spinach will also work beautifully.

Q2: Can I make this casserole ahead of time?

A: Absolutely! This casserole is a great make-ahead meal. You can assemble it completely, cover it tightly, and store it in the refrigerator for up to 24 hours before baking. When you’re ready to bake, simply add a few extra minutes to the baking time, especially if baking directly from the refrigerator.

Q3: Can I freeze leftover tuna casserole?

A: While you can technically freeze tuna casserole, the texture may change slightly upon thawing and reheating. The creamy sauce can sometimes become a bit grainy. For best results, we recommend enjoying it fresh or reheating leftovers within 2-3 days. If you do freeze it, thaw it overnight in the refrigerator before reheating in the oven or microwave.

Q4: I don’t like tuna. Can I substitute another protein?

A: Yes, if you’re not a fan of tuna, you can substitute it with other cooked proteins. Shredded cooked chicken, canned salmon, or even cooked and crumbled ground beef or turkey would work well. Just ensure the protein is cooked and drained of any excess liquid before adding it to the casserole.

Q5: What can I use instead of pork rind crumbs for the topping?

A: If you don’t want to use pork rind crumbs, there are several keto-friendly alternatives for the topping. You can use almond flour mixed with grated Parmesan cheese, crushed macadamia nuts, or even just extra shredded cheese. For a completely topping-free option, you can simply bake it with just the cheese on top.

This Low Carb Keto Tuna Casserole with Spinach is a true testament to how delicious and satisfying keto comfort food can be. It’s easy to make, packed with flavor, and perfect for a healthy and comforting meal any night of the week. Enjoy!

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