Cheesy Tuna Casserole with Spaghetti Squash
This Cheesy Tuna Casserole is a delightful low-carb twist on a classic favorite. We've swapped traditional pasta for roasted spaghetti squash, which adds a comforting texture while keeping your meal light. Packed with protein from tuna and enriched with creamy mayonnaise and sour cream, this casserole is elevated with sautéed celery, onion, and a crispy topping of French fried onions. Perfect for a family dinner or meal prep, this hearty dish is both satisfying and nutritious.
6
Servings
290
Calories
12
Ingredients
Ingredients
tuna
3 cans (6 ounces each) (drained and flaked)
salt
1/2 teaspoon
garlic powder
1/2 teaspoon
black pepper
1/4 teaspoon
mayonnaise
2 tablespoons
sour cream
1/4 cup
celery
2 tablespoons (chopped (about 1 stalk))
onion
1 tablespoon (diced)
green beans
1/2 cup (canned)
cheddar cheese
1 cup
French's French fried onions
1/2 cup
butter
1 tablespoon
Instructions
1
1. Preheat your oven to 375°F (190°C).
2
2. Prepare the spaghetti squash by cutting it in half, scooping out the seeds, and roasting it cut side down in the oven until tender, about 30-40 minutes.
3
3. In a medium sauté pan over medium-high heat, melt the butter. Add the chopped celery and diced onion, cooking for 5-6 minutes until the onions become translucent.
4
4. In a large mixing bowl, combine the sautéed onion and celery with the drained tuna, mayonnaise, sour cream, salt, black pepper, garlic powder, and green beans. Stir until well-mixed.
5
5. Once the squash is cooked, shred the flesh with a fork and place it in a greased casserole dish. Pour the tuna mixture evenly over the spaghetti squash.
6
6. Top the casserole with shredded cheddar cheese, followed by a layer of French fried onions for added crunch.
7
7. Bake in the preheated oven for 20 minutes or until the cheese is bubbly and golden.
Nutrition Information
18g
Fat
10g
Carbs
22g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Cheesy Tuna Casserole with Spaghetti Squash?
It is a low-carb version of the classic tuna casserole that uses roasted spaghetti squash instead of traditional pasta noodles.
How many calories are in a serving?
Each serving contains approximately 290 calories.
Is this recipe low carb?
Yes, it is designed as a low-carb meal with only 10g of carbohydrates per serving.
How much protein does this dish provide?
This recipe provides 22g of protein per serving, primarily from the tuna and cheese.
What temperature should I set my oven to?
You should preheat your oven to 375°F (190°C).
How do I prepare the spaghetti squash?
Cut it in half, scoop out the seeds, and roast it cut side down for 30-40 minutes until tender.
How long does the squash need to roast?
The spaghetti squash typically takes 30 to 40 minutes to become tender in the oven.
What size tuna cans are used?
The recipe calls for three 6-ounce cans of tuna, drained and flaked.
How many servings does this recipe make?
This recipe makes 6 servings.
Can I use Greek yogurt instead of sour cream?
Yes, Greek yogurt can be used as a high-protein substitute for sour cream in this casserole.
What kind of cheese is used in this casserole?
The recipe uses 1 cup of shredded cheddar cheese.
Are the green beans canned or fresh?
The recipe specifies using 1/2 cup of canned green beans.
What gives the casserole its crunchy topping?
A layer of French fried onions provides the crispy topping and extra crunch.
How long do I sauté the celery and onion?
Sauté them in butter for 5-6 minutes until the onions are translucent.
What seasonings are used?
The dish is seasoned with salt, garlic powder, and black pepper.
How long do I bake the final casserole?
Bake the assembled casserole for 20 minutes or until the cheese is bubbly.
Can I make this recipe gluten-free?
To make it gluten-free, ensure your French fried onions are a gluten-free variety or replace them with crushed pork rinds.
How do I shred the spaghetti squash?
Once the squash is cooked and cooled slightly, use a fork to scrape the flesh into noodle-like strands.
Do I need to grease the casserole dish?
Yes, you should use a greased casserole dish to prevent sticking.
Is mayonnaise necessary for this recipe?
Mayonnaise helps create the creamy texture, but you can increase the sour cream if you prefer to omit it.
What can I substitute for spaghetti squash?
Zucchini noodles or steamed cauliflower florets can work as low-carb alternatives.
Can I add other vegetables?
Yes, mushrooms or peas would make great additions to the tuna mixture.
Is this recipe good for meal prep?
Absolutely, it reheats well and stays satisfying for several days.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.
Can I freeze this casserole?
You can freeze it, but note that the spaghetti squash may release extra moisture upon thawing, affecting the texture.
How much fat is in one serving?
Each serving contains 18g of fat.
Can I use a different type of fish?
Canned salmon or shredded cooked chicken could be used as a substitute for tuna.
Is the casserole covered while baking?
No, bake it uncovered so the cheese melts and the onions become crispy.
What size of onion should I use?
The recipe calls for 1 tablespoon of diced onion, which is a small portion of a whole onion.
How do I know when the casserole is done?
It is ready when the cheese is bubbly and has turned a golden color.