This easy tuna casserole is a quick, comforting dish that’s creamy, cheesy, and incredibly satisfying—all without using noodles or canned soup. Made in just 20 minutes with pantry staples, it’s a family-friendly meal perfect for busy weeknights. Whether you’re looking for a budget-friendly dinner or a cozy classic, this low-carb take on a beloved favorite delivers.

Full Recipe: 

Ingredients

• 2 tablespoons butter

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1/4 teaspoon paprika

• 3 cups cauliflower rice

• 1/2 cup heavy cream

• 1/2 cup sour cream

• 1 1/2 cups shredded cheddar cheese (divided)

• 2 (5 oz) cans tuna in water, drained

• 1/2 cup crushed pork rinds (optional topping)

Directions

1. Preheat oven to 375°F (190°C).

2. In a large skillet over medium heat, melt butter. Add chopped onions and cook until soft. Add garlic and cook for another minute.

3. Stir in salt, pepper, and paprika.

4. Add cauliflower rice and cook until tender, about 5–6 minutes.

5. Reduce heat to low and stir in heavy cream, sour cream, and 1 cup of shredded cheese. Mix until smooth and creamy.

6. Fold in the drained tuna until fully combined.

7. Transfer the mixture to a baking dish. Sprinkle remaining 1/2 cup cheese on top.

8. If using, top with crushed pork rinds for a crispy crust.

9. Bake for 10–12 minutes, or until cheese is bubbly and golden.

10. Serve hot.

Nutrients (Per serving – makes 4 servings)

• Calories: 345

• Protein: 25g

• Carbohydrates: 6g

• Fat: 25g

• Fiber: 2g

• Net Carbs: 4g

A Modern Take on a Classic

Tuna casserole has long held a place in the heart of American home cooking. Traditionally made with noodles and canned cream of mushroom or celery soup, it was a symbol of convenience and post-war ingenuity. But as dietary preferences evolve, so do the recipes that serve us. This version transforms the high-carb classic into a low-carb, keto-friendly option without losing the creamy, cheesy, comforting appeal that defines a casserole.

The choice to use cauliflower rice instead of pasta is both innovative and practical. Cauliflower acts as a neutral base that absorbs the rich, savory flavors of the tuna and cheese while keeping the carbohydrate count in check. It’s also a great way to sneak more vegetables into your family’s diet without compromise.

Why This Tuna Casserole Is the Best

This recipe stands out not just for what it leaves out, but for what it brings to the table. The combination of sour cream and heavy cream gives the dish a velvety, luscious texture that rivals any canned soup version. The use of real cheddar cheese ensures a gooey, melty topping that browns beautifully in the oven.

Flavor-wise, it checks all the boxes—savory from the tuna, sharp from the cheese, aromatic from garlic and onion, and just a hint of warmth from paprika. The optional pork rind topping adds a satisfying crunch that mimics traditional breadcrumb toppings but keeps the dish gluten-free and keto-compliant.

Another standout feature is its simplicity. With just a few basic steps and pantry staples, this casserole can be ready from scratch to table in less than half an hour. It’s a stress-free solution for weeknight dinners when time and energy are limited but expectations are still high.

Perfect for Special Diets

This tuna casserole is naturally low in carbs, making it suitable for ketogenic and diabetic diets. With just 6 grams of total carbs and 4 grams of net carbs per serving, it allows for guilt-free indulgence. It’s also grain-free, gluten-free, and can be made nut-free if desired.

For those avoiding processed foods, it provides a clean-eating alternative by ditching the usual canned soup and pasta. Plus, using high-protein tuna ensures a hearty, filling meal without the need for red meat or additional sides.

This flexibility also makes it adaptable for a range of dietary needs. Want to go dairy-free? Swap the sour cream and cheddar for plant-based alternatives. Watching sodium? Choose low-sodium tuna and adjust the added salt to taste.

Budget-Friendly and Pantry-Friendly

One of the major appeals of this casserole is its cost-efficiency. Canned tuna, cauliflower rice (especially if frozen), and pantry seasonings are affordable staples in most kitchens. With just a few additional ingredients, you get a full meal that serves four for the price of what one or two might cost in a restaurant.

It’s also a fantastic way to use up leftover ingredients. Have some frozen cauliflower? A block of cheese nearing its expiration? A couple of stray cans of tuna collecting dust in your pantry? This recipe brings them all together into something cohesive, comforting, and delicious.

It’s an especially useful recipe during busy times or at the end of a grocery cycle when fresh options are limited. Despite its simplicity, the flavors are layered and satisfying, making it feel like much more than the sum of its parts.

Meal Prep and Leftover Friendly

Another great feature is its suitability for meal prep. The casserole reheats beautifully and maintains its creamy texture even after being stored. Make a double batch and freeze one for later, or divide the cooked casserole into individual portions for easy weekday lunches.

Because it’s not made with pasta, you won’t have to worry about sogginess or breakdown of texture after refrigeration. The cauliflower base holds its own, and the creamy, cheesy topping keeps everything moist and indulgent.

It also plays well with additions. Throw in some frozen peas, chopped spinach, or sautéed mushrooms if you want to bulk it up even more. The base recipe is a blank canvas for your creativity while remaining sturdy and flavorful.

Health Benefits

This tuna casserole offers a variety of nutritional benefits without sacrificing taste. Tuna is rich in protein and omega-3 fatty acids, which support heart health, brain function, and overall inflammation reduction. Cauliflower, the low-carb substitute for pasta, provides vitamin C, fiber, and antioxidants, supporting immune function and digestion.

Cheddar cheese and sour cream contribute calcium and healthy fats, making the dish filling and energy-sustaining. While it’s still an indulgent comfort food, it does so with ingredients that provide nourishment as well as satisfaction.

In a time when many people are prioritizing nutrient-dense meals, this recipe hits the sweet spot between comforting and clean-eating.

Serving Suggestions

This tuna casserole is a standalone meal, but it pairs wonderfully with a variety of sides if you’re looking to expand your spread. Try it with a crisp green salad dressed in vinaigrette, roasted asparagus, or sautéed green beans. For a touch of acidity to cut through the richness, a quick cucumber dill salad or even a splash of lemon juice over the top will enhance the flavor.

If you’re feeding a crowd or want to offer variety, you could pair this with a simple soup like tomato or vegetable broth for a well-rounded dinner.

It also works well as a lunch option—either warmed up or at room temperature. Pack it in containers with steamed veggies or a cold salad for an easy and satisfying midday meal.

Conclusion

This easy tuna casserole is a modern comfort classic that checks every box—quick, budget-friendly, low-carb, and full of flavor. It transforms simple pantry ingredients into a creamy, cheesy, and deeply satisfying dish without relying on processed shortcuts or carb-heavy fillers. Whether you’re cooking for your family on a busy weeknight, prepping meals for the week, or simply craving something nostalgic and cozy, this casserole rises to the occasion.

By combining the health benefits of lean protein and fiber-rich vegetables with the soul-soothing appeal of classic comfort food, it brings joy to the table without compromise. This recipe isn’t just a fallback meal—it’s one you’ll return to again and again because it delivers on ease, taste, and nourishment in every bite.