Tuna Cauliflower Casserole

“This tastes like shit on a shingle”, Chris said.  I heard a sound like a record scratch in my head.  HUH?  Wait….before I lose you, this is apparently a good thing.  At first my husband admitted he wasn’t too excited about this dinner, but then he tried it. He said it brought back memories of a favorite recipe his mom would make that consisted of cream of mushroom soup and canned tuna on toast, hence, “shit on a shingle”.  And then he went back in for seconds. 

Tuna Cauliflower Casserole is a modified Eating Well recipe I made last week.  If you haven’t checked out the magazine yet I highly recommend it!  It has such a great balance of taste and health in mind. 

On these cold, cold days in Florida (the high was in the 70’s…BRRRRR) I like a good hot casserole (they had the AC blasting at work so I was really bundled up).  The base recipe I used is the Skillet Cauliflower Gratin from Eating Well and I thought it would make a great tuna noodle-less casserole. 

Yay, low carbs AND you get your veggies in. I’ve done MY good deed for the day.  You can thank me later. 

Tuna Cauliflower Casserole
Serves 4
Printable Recipe


4 cups 1-inch cauliflower florets (about 1/2 large head)
1 1/2 cups low fat milk, divided
1/4 teaspoon salt
1/2 cup dry breadcrumbs, preferably whole-wheat
3/4 cup 2% shredded sharp Cheddar cheese, divided
1/2 teaspoon extra-virgin olive oil
2 tablespoons all-purpose flour (or whole wheat)
1 tablespoon chopped fresh chives
1 teaspoon Dijon mustard
1/4 teaspoon pepper
1 pouch of StarKist tuna (3 serving size)
1. Preheat the broiler and in an ovenproof skillet add the cauliflower, 1 1/4 cups of milk and the salt.  Bring this to a boil then lower heat, cover and simmer for 8 minutes.
You’re gonna have a few things going on here so bare with me.  For an easy recipe this is kind of complicated.
2. Bowl #1: breadcrumb, oil, 1/4 cup cheese.  Set aside.


3. Bowl #2: flour and 1/4 cup milk.  Whisk till smooth and then add to the skillet with the cauliflower.  This is to thicken the sauce so stir it for about 3 minutes.  


4. Bowl #3: 1/2 cup cheese, chives, mustard, tuna and pepper.  Stir this together and then stir this into the cauliflower mixture. 


5. Top the cauliflower mixture with the breadcrumb mixture from bowl #1.  Have I confused you enough yet?
6. Put this under the broiler for a minute or two but for Pete’s sake keep an eye on it.  You don’t want all your hard work to burn!
p.s. it was much faster once I had everything portioned out.  It was seriously done in around 15 minutes.

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in plant-based living education and coaching. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddleboarding on her SUP.

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