Description
This Spaghetti Squash Tuna Casserole is a comforting, low-carb twist on a classic tuna casserole, featuring tender roasted spaghetti squash strands mixed with a creamy coconut milk sauce, sautéed mushrooms, peas, and seasoned tuna. Topped with crunchy sprouted seed or almond flour cracker crumbs and baked to golden perfection, this dish offers a flavorful, gluten-free alternative that's perfect for a wholesome weeknight dinner.
Ingredients
Squash
- 1 medium-large spaghetti squash
- 1 tablespoon olive oil (for coating squash)
Sauce and Filling
- 2 (5 oz) cans tuna, drained
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups sliced baby bella mushrooms
- ½ teaspoon pepper (plus more to taste)
- 1 teaspoon sea salt (plus more to taste)
- ¼ teaspoon cayenne pepper (optional)
- pinch of nutmeg
- 1 (13.5 oz) can coconut milk (regular or lite)
- 1 cup frozen peas, thawed
Topping
- ½ cup crushed sprouted seed or almond flour crackers
- Parsley, for garnish
Instructions
- Prep and Roast Spaghetti Squash: Preheat your oven to 350°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Lightly coat the inside of each half with olive oil. Place the halves cut side down on a baking sheet and bake for 40-50 minutes, or until a fork pierces the squash easily.
- Cook Aromatics: While the squash roasts, heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add chopped onion, minced garlic, salt, pepper, cayenne pepper (if using), and nutmeg. Stir frequently and cook for about 10 minutes until the onion and garlic become translucent and fragrant.
- Sauté Mushrooms: Add sliced baby bella mushrooms to the pot and cook until the onions begin to brown slightly and the mushrooms soften.
- Reduce Sauce: Pour in the coconut milk and continue cooking over medium-high heat, stirring often, until the sauce reduces by half and thickens to a gravy-like consistency, approximately 15-20 minutes. Remove from heat once done.
- Add Peas and Tuna: Stir in the thawed peas and drained tuna, mixing well to combine all flavors.
- Prepare Squash Strands: Once the spaghetti squash is done, remove from oven and let it cool for 5-10 minutes. Use a fork to scrape out the spaghetti-like strands from the flesh.
- Drain Excess Liquid: If the squash strands seem watery, place them in a fine-mesh colander to drain excess liquid. Press down gently with a fork or spatula to remove as much liquid as possible.
- Combine Squash with Sauce: Add the drained squash strands into the sauce mixture and toss everything together. Taste and adjust salt and pepper as needed.
- Assemble and Top: Spoon the spaghetti squash and tuna mixture evenly into each hollowed squash half. Sprinkle each with about ¼ cup of crushed crackers on top.
- Bake to Finish: Increase the oven temperature to 375°F. Bake the assembled casseroles for 10 minutes, or until heated through and the cracker topping is lightly golden.
- Garnish and Serve: Remove the casserole from the oven, sprinkle with fresh parsley, and serve warm.
Notes
- If you prefer a less spicy casserole, omit the cayenne pepper.
- Using sprouted seed or almond flour crackers keeps this casserole gluten-free and adds extra crunch.
- Be sure to drain the cooked spaghetti squash well to prevent a soggy casserole.
- You can substitute frozen peas with fresh peas if available.
- For a lighter option, use lite coconut milk.
