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Cheesy keto tuna casserole

Every bit as savory and satisfying as it sounds…
Keyword Carrie Brown, Savory Chicken Soup
Recipe Creator Carrie Brown
Prep Time 25 minutes
Cook Time 18 minutes

Yields:

4 servings

Ingredients:

  • 8 oz. Miracle Rice shirataki rice
  • 1 1/2 cups water plus more to soak rice
  • 4 oz. riced cauliflower
  • 2 servings Savory Chicken Soup Keto Chow
  • 1/2 tsp. konjac flour or glucomannan powder
  • 1/2 tsp. dried parsley
  • 1/2 tsp. dried thyme
  • Ground black pepper
  • 1 1/2 oz. butter
  • 4 oz. mushrooms chopped
  • 14 oz. canned tuna drained
  • 3 oz. cheddar cheese grated + 1 oz. for topping
  • 1/2 oz. pork panko

Directions:

  • Preheat oven to 350℉ and grease casserole dish with coconut or avocado oil.
  • Pour the shirataki rice into a bowl of water to soak.
  • Add 1 1/2 cups water and riced cauliflower to a pan, bring to the boil over medium heat, and simmer for five minutes until tender.
  • Drain the shirataki rice well with a sieve/strainer and then add it to the riced cauliflower.
  • Place the Keto Chow in a small bowl with the konjac flour, dried herbs, and pepper and whisk together well.
  • Add the dry mix into the pan with the riced cauliflower and stir well until completely combined.
  • In a small pan, melt the butter over medium heat, then add the mushrooms and sauté for 2 minutes.
  • Add the mushrooms, drained tuna, and 3 oz. cheddar cheese into the rice mixture and stir until well combined.
  • Pour the tuna mixture into a baking dish that has been sprayed with coconut or avocado oil and spread out evenly.
  • Sprinkle the pork panko and remaining 1 oz. cheese evenly over the surface of the casserole.
  • Bake for 25 minutes until golden brown.
Our recipes may contain links to affiliate websites, and Keto Chow receives an affiliate commission for any purchases made by you on the affiliate website using such links.
To see the full recipe on Cronometer, you can add Keto Chow as a friend in the “Sharing” tab if you have a Gold Cronometer Membership. Our email is hello@ketochow.net.
Nutrition Facts
Cheesy Keto Tuna Casserole
Serving Size
 
11 or 12 oz. (332 g.)
Amount per Serving
Calories
347.88
% Daily Value*
Fat
 
20.2
g
31
%
Saturated Fat
 
11.42
g
71
%
Trans Fat
 
0.62
g
Polyunsaturated Fat
 
1.08
g
Monounsaturated Fat
 
5.71
g
Cholesterol
 
83.51
mg
28
%
Sodium
 
949.51
mg
41
%
Potassium
 
1011.24
mg
29
%
Carbohydrates
 
8.92
g
3
%
Fiber
 
6.48
g
27
%
Sugar
 
1.37
g
2
%
Sugar Alcohol
 
0.23
g
Net Carbs
 
2.22
g
Protein
 
35.79
g
72
%
Vitamin A
 
328.11
IU
7
%
Vitamin C
 
60.75
mg
74
%
Calcium
 
601.01
mg
60
%
Iron
 
3.21
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients:

  • 8 oz. Miracle Rice shirataki rice
  • 1 1/2 cups water plus more to soak rice
  • 4 oz. riced cauliflower
  • 2 servings Savory Chicken Soup Keto Chow
  • 1/2 tsp. konjac flour or glucomannan powder
  • 1/2 tsp. dried parsley
  • 1/2 tsp. dried thyme
  • Ground black pepper
  • 1 1/2 oz. butter
  • 4 oz. mushrooms chopped
  • 14 oz. canned tuna drained
  • 3 oz. cheddar cheese grated + 1 oz. for topping
  • 1/2 oz. pork panko
Nutrition Facts
Cheesy Keto Tuna Casserole
Serving Size
 
11 or 12 oz. (332 g.)
Amount per Serving
Calories
347.88
% Daily Value*
Fat
 
20.2
g
31
%
Saturated Fat
 
11.42
g
71
%
Trans Fat
 
0.62
g
Polyunsaturated Fat
 
1.08
g
Monounsaturated Fat
 
5.71
g
Cholesterol
 
83.51
mg
28
%
Sodium
 
949.51
mg
41
%
Potassium
 
1011.24
mg
29
%
Carbohydrates
 
8.92
g
3
%
Fiber
 
6.48
g
27
%
Sugar
 
1.37
g
2
%
Sugar Alcohol
 
0.23
g
Net Carbs
 
2.22
g
Protein
 
35.79
g
72
%
Vitamin A
 
328.11
IU
7
%
Vitamin C
 
60.75
mg
74
%
Calcium
 
601.01
mg
60
%
Iron
 
3.21
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.

Directions:

  • Preheat oven to 350℉ and grease casserole dish with coconut or avocado oil.
  • Pour the shirataki rice into a bowl of water to soak.
  • Add 1 1/2 cups water and riced cauliflower to a pan, bring to the boil over medium heat, and simmer for five minutes until tender.
  • Drain the shirataki rice well with a sieve/strainer and then add it to the riced cauliflower.
  • Place the Keto Chow in a small bowl with the konjac flour, dried herbs, and pepper and whisk together well.
  • Add the dry mix into the pan with the riced cauliflower and stir well until completely combined.
  • In a small pan, melt the butter over medium heat, then add the mushrooms and sauté for 2 minutes.
  • Add the mushrooms, drained tuna, and 3 oz. cheddar cheese into the rice mixture and stir until well combined.
  • Pour the tuna mixture into a baking dish that has been sprayed with coconut or avocado oil and spread out evenly.
  • Sprinkle the pork panko and remaining 1 oz. cheese evenly over the surface of the casserole.
  • Bake for 25 minutes until golden brown.
Our recipes may contain links to affiliate websites, and Keto Chow receives an affiliate commission for any purchases made by you on the affiliate website using such links.
To see the full recipe on Cronometer, you can add Keto Chow as a friend in the “Sharing” tab if you have a Gold Cronometer Membership. Our email is hello@ketochow.net.

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