ADVERTISEMENT
Introduction
When you're short on time but still crave something wholesome and flavorful, pantry staples like canned tuna and cauliflower can be culinary lifesavers. This unlikely duo brings both nutrition and versatility to your plate. From quick bakes to flavorful stir-fries, this recipe collection highlights how these humble ingredients can create impressive meals with minimal fuss.
Whether you're meal-prepping for the week or pulling together a last-minute dinner, these cauliflower and canned tuna recipes offer a delicious solution without breaking the bank or sacrificing flavor.
Ingredients:
Basic Cauliflower Tuna Bake (Serves 4)
1 medium head of cauliflower (chopped into florets)
2 cans (5 oz each) of tuna in olive oil or water (drained)
1 small onion, finely chopped
2 cloves garlic, minced
1/2 cup shredded mozzarella or cheddar cheese
1/4 cup grated Parmesan cheese
1/3 cup sour cream or plain Greek yogurt
1 tsp Dijon mustard
Salt and pepper to taste
1/2 tsp paprika or smoked paprika (optional)
2 tbsp olive oil
Fresh parsley or chives for garnish
Instructions:
Preheat & Prep:
Preheat your oven to 375°F (190°C). Lightly grease a baking dish.
Cook the Cauliflower:
Bring a pot of salted water to a boil. Add cauliflower florets and cook for about 5–6 minutes until just tender. Drain well.
Sauté the Base:
In a skillet, heat olive oil over medium heat. Sauté onion for 3 minutes until translucent. Add garlic and cook for another 1 minute.
Combine Ingredients:
In a large bowl, mix cooked cauliflower, sautéed onion and garlic, tuna, sour cream, mustard, salt, pepper, and paprika.
Assemble the Bake:
Pour the mixture into the prepared baking dish. Sprinkle mozzarella and Parmesan on top.
Bake:
Bake for 20–25 minutes or until the top is golden and bubbly.
Garnish & Serve:
Sprinkle with chopped parsley or chives before serving.
Serving and Storage Tips:
Serving:
Serve warm with a simple green salad, crusty bread, or on its own as a hearty low-carb dish.
Storage:
Refrigerate leftovers in an airtight container for up to 3 days. Reheat in the oven at 350°F (175°C) for best texture, or microwave for a quick option.
Freezing:
ADVERTISEMENT
