Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Tuna Casserole Recipe
• What Is Tuna Casserole?
• Ingredients & Substitutions
• How To Make Keto Tuna Casserole
• More Easy Keto Casserole Recipes
• Tools I Use For This Recipe
• Keto Tuna Casserole Recipe card
• Recipe Reviews

This low carb keto tuna casserole is a makeover version of the classic casserole, but with a few healthy and low carb twists. We’re swapping out the noodles for squash noodles, canned soup for a delicious homemade sauce, and a crunchy topping that doesn’t require crackers! It may be a healthy tuna casserole, but it’s so delicious that no one will mind — and I’ll bet you’ll enjoy this one even if you aren’t keto.

Why You Need My Keto Tuna Casserole Recipe

• Creamy, cheesy flavor
• Tender squash noodles
• Easy to make
• Simple ingredients
• Just 4 grams net carbs per serving

What Is Tuna Casserole?

Tuna casserole is an old classic casserole made up of cream of mushroom soup, noodles, tuna, and perhaps a few vegetables. I’ve upgraded the original to add vegetable noodles and made a homemade sauce that is much more flavorful than anything you’ll find in a can.

Is Tuna Casserole Healthy?

Tuna casserole is not necessarily known as a health food. But this recipe is changing all of that! By swapping out the noodles for vegetable noodles, a homemade sauce made without thickeners, and making a crunchy topping without the crackers, we’ve given this a healthy makeover.

This low carb casserole recipe is just one of 100 you’ll find in the Easy Keto Carboholics’ Cookbook — it’s focused high-carb favorites you might miss on a keto lifestyle, transformed to be low carb! Learn how to make fluffy, chewy breads, delectable desserts, fried foods, and delicious swaps for potatoes, rice, and pasta… all keto friendly with easy ingredients. And even though I decided to publish this keto pasta casserole on the blog, the vast majority of the recipes (75%!) are unique to the book and not found anywhere else.

Ingredients & Substitutions

Here I explain the best ingredients for my keto tuna noodle casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Olive Oil – Or avocado oil.
• Yellow Squash – Spiralize it to make noodles for the casserole. You have a few options for other “noodles” below.
• Sea Salt & Black Pepper
• Onion – I used a white onion, but you could also use a yellow onion if you prefer.
• Green Bell Pepper – Adds nice crunch and color to the casserole, instead of the traditional green peas. (If you are low carb, depending on your macros , you may be fine with using actual peas here instead.) Also, feel free to saute some mushrooms and add them to the casserole along with the green peppers.
• Garlic – Use fresh minced garlic for best flavor or jarred for convenience.
• Chicken Broth – Use store-bought for convenience or make your own chicken broth . You could also use vegetable broth to make this dish pescatarian, or bone broth for a deeper flavor and nutrition benefits.
• Heavy Cream – Gives the sauce a creamy texture and flavor. Full-fat coconut milk is fine to substitute if that’s what you have on hand.
• Parmesan Cheese – Use grated parmesan cheese in both the sauce and the topping. In the sauce, the parmesan acts as a thickener, but you can also thicken with cream cheese, xanthan gum, or other cornstarch substitutes if you prefer. Softer cheeses, such as mozzarella or cheddar cheese, don’t generally work as well for thickening this sauce, but you can stir them directly into the casserole if you like.
• Tuna – You’ll need 3 5-ounce cans tuna. I prefer solid white albacore tuna for the best texture in a casserole. If you’re not a fan of tuna, feel free to substitute canned salmon instead. You can also use leftover grilled tuna steak to make this recipe as well.
• Crushed Pork Rinds – These are used for the topping, in place of a crunchy chip or cracker topping that you might find in a traditional tuna casserole recipe. You can make your own pork rinds or buy them. Either way, blitz them in a blender to make the consistency of breadcrumbs.

Noodle Variations

This low carb tuna casserole is made with yellow squash, but you can use all kinds of low carb pasta alternatives! Here is how to use the most common ones:

• Zucchini Noodles – You’ll prepare the zucchini noodles the same way you would the squash noodles. They are very similar in taste and texture.
• Shirataki Noodles – Follow my shirataki noodles method for noodles that have a nice bite and aren’t soggy. After the stir fry step, you can transfer them to the baking dish.
• Keto Egg Noodles – Prepare keto pasta and right after you take it out of the boiling water, transfer to the baking dish and top with sauce.
• Cauliflower Rice – After you saute the cauliflower rice , you can add it to the baking dish.
• Spaghetti Squash – Roast spaghetti squash in the oven , remove the strands with a fork, then add to the casserole dish and top with sauce.

How To Make Keto Tuna Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cook noodles. Heat olive oil in a large skillet over medium-high heat. Add spiralized squash and season with sea salt and pepper. Sauté until crisp-tender and transfer to a colander over the sink to drain.
2. Sauté aromatics. Start by sauteing the onions until translucent. Add the green pepper and garlic. Cook until starting to brown.

TIP: Ensure the noodles cook down sufficiently to avoid a watery casserole.

You want them to keep the heat high enough to cook away the extra moisture. The end result should be tender, but not super mushy.

1. Make sauce. Add chicken broth to scrape up any brown bits from the bottom of the pan. Bring to a boil then simmer until reduced.
2. Make it creamy. Reduce to low and stir in heavy cream and parmesan cheese. Stir until sauce is smooth. Gently stir tuna into sauce.

1. Assemble. Gently press noodles in the colander to drain excess water. Transfer to the baking dish. Pour sauce, tuna, and vegetables over the noodles and use tongs to coat. (Alternatively, you can mix the casserole ingredients in a large bowl first and then transfer to the baking dish.)
2. Add topping. In a small bowl, mash together more parmesan cheese, pork rinds, and olive oil. Crumble the mixture over the casserole.
3. Bake. Bake the low carb tuna casserole until bubbly. Then, broil for a few minutes to brown the topping.

More Easy Keto Casserole Recipes

Tools I Use For This Recipe

• Large Skillet – The nonstick coating on this one lasts me forever and it’s large enough to fit a big batch of squash noodles.
• Baking Dish – Bake and take this low carb easy cheesy tuna casserole in this casserole dish.

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

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Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Casserole

• 2 tbsp Olive oil ▢
• 6 medium Yellow squash (~4 lbs, spiralized and trimmed to noodle length) ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1/2 large Onion (diced) ▢
• 1 large Green bell pepper (diced) ▢
• 3 cloves Garlic (minced) ▢
• 1 cup Chicken broth, reduced sodium ▢
• 1 1/2 cups Heavy cream ▢
• 1 1/2 cups Grated parmesan cheese ▢
• 3 5-oz cans Solid white albacore tuna (drained) ▢

Topping

• 1/3 cup Grated parmesan cheese ▢
• 1 1/3 oz Pork rinds (crushed in a blender, ~2/3 cup) ▢
• 1 tbsp Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Heat 2 tablespoons of the olive oil in a 12-inch skillet over medium-high heat. Add the yellow squash and season with salt and pepper. Sauté for 3 to 5 minutes , mixing occasionally with tongs, until crisp-tender. Transfer squash noodles to a colander over the sink.
3. Add the onion to the pan and decrease heat to medium. Sauté for about 5 minutes , until translucent.
4. Add the bell pepper and garlic. Sauté for about 5 minutes , until peppers and onions are starting to brown.
5. Add the chicken broth. Use a wooden spoon to scrape the browned bits from the bottom of the pan. Increase heat to bring the liquid to a boil, then reduce heat and simmer for 3 to 5 minutes , until the liquid volume is reduced by half.
6. Reduce heat to low. Stir in the heavy cream and 1 1/2 cups of the Parmesan, until the cheese melts and sauce is smooth.
7. Gently stir the tuna into the sauce.
8. Gently press on the noodles in the colander to drain excess water. Transfer to a 9 x 13-inch baking dish . Pour the sauce, tuna, and vegetables over the noodles and use tongs to coat.
9. In a small bowl, use a fork to mash together the remaining 1/3 cup of Parmesan, pork rinds, and remaining tablespoon of olive oil. Crumble the mixture over the casserole.
10. Bake for 10 to 15 minutes , until bubbly. Broil for 2 to 4 minutes , until the topping is golden brown.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 cup, or 1/9 of entire casserole

• Store: Keep leftover keto tuna noodle casserole in the fridge for 3-4 days. (Freezing is not recommended.)
• Meal prep: Make sauce and prep noodles. Assemble and bake right before serving.
• Reheat: Reheat in a 350 degree F oven for best results. Microwaving can work, but the noodles will be more mushy.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Keto Tuna Noodle Casserole Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Tuna Casserole

This low carb keto tuna casserole is a healthy version of the classic – complete with tender noodles, creamy sauce, chunky tuna, and golden topping.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/tuna-casserole/

Ingredients

Casserole

• 2 tbsp Olive oil
• 6 medium Yellow squash (~4 lbs, spiralized and trimmed to noodle length)
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1/2 large Onion (diced)
• 1 large Green bell pepper (diced)
• 3 cloves Garlic (minced)
• 1 cup Chicken broth, reduced sodium
• 1 1/2 cups Heavy cream
• 1 1/2 cups Grated parmesan cheese
• 3 5-oz cans Solid white albacore tuna (drained)

Topping

• 1/3 cup Grated parmesan cheese
• 1 1/3 oz Pork rinds (crushed in a blender, ~2/3 cup)
• 1 tbsp Olive oil

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Heat 2 tablespoons of the olive oil in a 12-inch skillet over medium-high heat. Add the yellow squash and season with salt and pepper. Sauté for 3 to 5 minutes , mixing occasionally with tongs, until crisp-tender. Transfer squash noodles to a colander over the sink.
3. Add the onion to the pan and decrease heat to medium. Sauté for about 5 minutes , until translucent.
4. Add the bell pepper and garlic. Sauté for about 5 minutes , until peppers and onions are starting to brown.
5. Add the chicken broth. Use a wooden spoon to scrape the browned bits from the bottom of the pan. Increase heat to bring the liquid to a boil, then reduce heat and simmer for 3 to 5 minutes , until the liquid volume is reduced by half.
6. Reduce heat to low. Stir in the heavy cream and 1 1/2 cups of the Parmesan, until the cheese melts and sauce is smooth.
7. Gently stir the tuna into the sauce.
8. Gently press on the noodles in the colander to drain excess water. Transfer to a 9 x 13-inch baking dish . Pour the sauce, tuna, and vegetables over the noodles and use tongs to coat.
9. In a small bowl, use a fork to mash together the remaining 1/3 cup of Parmesan, pork rinds, and remaining tablespoon of olive oil. Crumble the mixture over the casserole.
10. Bake for 10 to 15 minutes , until bubbly. Broil for 2 to 4 minutes , until the topping is golden brown.

Maya’s Recipe Notes

Serving size: 1 cup, or 1/9 of entire casserole

• Store: Keep leftover keto tuna noodle casserole in the fridge for 3-4 days. (Freezing is not recommended.)
• Meal prep: Make sauce and prep noodles. Assemble and bake right before serving.
• Reheat: Reheat in a 350 degree F oven for best results. Microwaving can work, but the noodles will be more mushy.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)