I have re-invented the Midwest Cheesy Tuna Casserole successfully, turning it into low carb tuna casserole recipes for anyone and everyone to love.

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The Casserole

{Just a hint on saving this recipe for later, all you Pinteresting people. I have made it very easy for you. Just hover over any image on my blog. You will see the “Pin” symbol. Click it. Pin it. Good. Now it’s saved.}

It was never the intention to make low carb casserole recipes. But here is how this low carb version came about.

How do you make your cheesy tuna casserole?

I texted my mom.

I don’t make a cheesy tuna casserole

She replied.

I thought you did with peas or something? I swear I had it back home.

No reply from Mother.

Final Cheesy Tuna Casserole (gluten, grain and dairy free) via www.agutsygirl.com

So, I looked up Tuna Casserole.

Sure enough, there it was in several different versions, but with commonalities: cream of mushroom soup, mushrooms, small amount of peas, chunks of tuna, creamy cheesy sauce of some sort and pasta, usually via egg noodles.

Ah, yes! The Midwest comfort food at its finest.

I was craving this great recipe, but I had no idea why. Costco now sells the Wild Planet Wild Albacore Tuna, so I had that on hand.

Maybe that was the reason.

Fork Full Final Cheesy Tuna Casserole (gluten, grain and dairy free) via www.agutsygirl.com

Or maybe it was the mayo.

(I admit, in a really (even more) bizarre way, I was craving mayo with my tuna, but not chunky, nasty-ingredient-filled mayo.)

Wild Planet Wild Albacore Tuna for the Cheesy Tuna Casserole via www.agutsygirl.com

Or maybe I was just missing Minnesota, since I came to find out afterwards that yes, in fact, it is a Minnesota “hot dish.”

Tuna plus Mayo for the Cheesy Tuna Casserole via www.agutsygirl.com

In any case, I made this Midwest Cheesy Tuna Casserole my own, turning it into good comfort food that can work while healing!

Tuna Mayo Mixture via www.agutsygirl.com

Dairy Free Recipe

It’s Gutsy approved, and even friendly for those with SIBO and/or who need to remain low-FODMAP.

Yeah, yeah, it’s Paleo and fits under low carb recipes in case you need to follow a low carb diet for any reason.

Tuna Mayo Mixture Can Wild Planet Tuna

But most importantly….it’s so dang good!

It starts with the cans of tuna and a homemade mayo mixture.

The mixture is then added to a few other simple ingredients like….

Spaghetti Squash

Scooping out Spaghetti Squash

Coconut Milk (Use the coconut milk of your choice. Click the image below to learn a little more about these.)

3 Coconut Milk Brands I Buy & Recommend

Nutritional Yeast (only the best thing since raw cheese)

Nutritional Yeast for Cheesy Tuna Casserole via www.agutsygirl.com #dairyfree

You simply put it together, and mix by hand (<- not bare hands, though. Use a fork, spoon or spork.)

Notes on the ingredients for this healthy tuna casserole

  1. Egg yolks are filled with healthy fats. They are used in this recipe to make the “mayo.”
  2. Use olive oil because it’s an oil that can withstand high heat.
  3. I prefer the Wild Planet Wild Albacore Tuna brand, but essentially you need 2 x 5-ounce cans tuna. Another thing to keep in mind is that if you do choose the Wild Planet brand it does not need to be drained tuna. You want all the fatty acids possible.
  4. Speaking of tuna, I am a huge fan of tuna, but if you’re not, you could also use high-quality chunks of chicken instead.
  5. Spaghetti squash replaces the traditional noodles, which is the primary way this turns to a low carb tuna recipe. And while I have not made the recipe with any other type of noodle, here are 2 others you could consider if you don’t want to use spaghetti squash: shirataki noodles or zucchini noodles.
  6. The creamy sauce is mainly due to the coconut milk; the coconut milk replaces heavy cream to make this a dairy-free recipe. For this reason, I’d choose a high-fat coconut milk. You could also choose full-fat cashew milk, almond milk, or even walnut milk.
  7. And again, in order to remain dairy free, we skip the traditional cheddar cheese, cream cheese, or the like. Instead, I opted for Nutritional Yeast, which also contains that Vitamin B for those of you who need extra.
  8. The next time I make this, here are some other things I might consider:
  9. Adding in green beans. Remember, the original uses peas, so this might be a fun, low-carb swap.
  10. Using fresh herbs, sprinkled about the recipe. Herbs are some of my favorite things for increasing overall gut health!
  11. Spice it up by adding in a little bit of cayenne pepper or regular black pepper.

Casserole Dish

I used a simple baking dish to bake it in. I have had these same baking dishes since we got married.

We got a whole set of awesome baking dishes for our wedding from Williams Sonoma. You’ll find it HERE.

Ingredients for Cheesy Tuna Casserole via www.agutsygirl.com

Anyways, all that’s left it to bake it.

Well, bake it. Cheese it some more. Bake it some more.

Baked with Nutritional Yeast for the Cheesy Tuna Casserole www.agutsygirl.com

And dig in, which is the best part.

Close Final Cheesy Tuna Casserole (gluten, grain and dairy free) via www.agutsygirl.com

Low Carb Tuna Casserole Recipes {Cheesy Tuna Casserole, gluten, grain, dairy free}

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Cheesy Tuna Casserole www.sarahkayhoffman.com #glutenfree #healthyliving #grainfree #dairyfree

Low Carb Tuna Casserole Recipes {Cheesy Tuna Casserole, gluten, grain, dairy free}

Simple, low-carb tuna casserole perfect for gluten, grain, and dairy free diets.
Prep Time 1 hour
Cook Time 30 minutes
Course Main Course
Cuisine American
Servings 6


  • 2 egg yolks
  • 1 medium lemon juice
  • 1/3 cup olive oil
  • 1/4 tsp + ⅛ tsp salt
  • 2 cans tuna Wild Planet Albacore
  • 5 cups spaghetti squash this is about 1 medium spaghetti squash
  • 3/4 cup coconut milk full fat
  • 1/3 cup Nutritional Yeast + extras for the top "sprinkling"


  • Make the spaghetti squash first (see notes below).
  • Preheat the oven to 425 degrees.
  • Lightly coat a medium-sized baking dish with olive oil. (I believe mine is a 10×7 dish)
  • Make your "mayo" by placing the 2 egg yolks, lemon juice, olive oil and Himalayan Salt in a medium bowl and beat together by hand with a fork. Set aside.
  • Drain the two cans of tuna. (Do not drain if using Wild Planet.)
  • Add the tuna to the "mayo" and mix together.
  • Take the spaghetti squash out of the slow cooker. Cut in half. Scrape out 5 cups of spaghetti squash. (If you have leftovers, keep it in the fridge until you're ready to eat. Here is another recipe using spaghetti squash that you might like.)
  • Place the 5 cups of spaghetti squash in a large bowl. Add the tuna/mayo mixture. At this point, also add the Coconut Milk, Nutritional Yeast and a little more salt (if desired, I added about ¼ tsp more). Stir and mix.
  • Transfer entire mixture to the baking dish.
  • Bake for about 18 minutes.
  • Sprinkle a little more Nutritional Yeast on top, return to the oven and bake for another 4 minutes.
  • Stir the dish a little, return to the oven and bake for a final 4 minutes.


Start with these spaghetti squash directions first:
  1. Pre-cook the spaghetti squash so that you need less baking time and also so that you aren’t forced to strong-man the hard shell open (which, by the way, is the worst part of making spaghetti squash).
    1. The way to “pre-cook” your spaghetti squash is via slow cooker. Poke holes all around the squash. Fill a slow cooker with water to cover just the bottom. Place your spaghetti squash in the slow cooker. Cook on low for about 4 hours or high for about 2 hours. Continue on with regular directions.
Keyword AIP, dairy free, gluten free, grain free, whole30
Cheesy Tuna Caserole agutsygirl.com #tunacasserole #grainfreerecipes #dairyfree

This is low-carb comfort food at its finest!

If you liked this post, you might also enjoy:

  1. Tuna Melt
  2. Rice Casserole
  3. My Costco Grocery Cart


Cheesy Tuna Caserole agutsygirl.com #tunacasserole #grainfreerecipes #dairyfree Nutritional Yeast dairy free
Cheesy Tuna Caserole agutsygirl.com #tunacasserole #grainfreerecipes #dairyfree dairy free

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  1. Can’t wait to try this. Might sub chicken for the tuna and make it as a chicken spaghetti.

    I’ve solved the mystery of cutting open a spaghetti squash. Using a paring knife, score it all the way around. Then insert the paring knife where you scored it and it’s really easy to cut open.

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