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Sep 6, 2013 02:01 PM

Anyone have a Low Carb version of Tuna Casserole?

Hi 'Hounds,

Does anyone have a great low-carb take on Tuna Casserole? The versions from my youth all incorporated noodles, and while I loved the comfort-food goodness, I'd like to make the dish healthier. Any ideas? I'm at a loss.

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  1. My coworker made this for a potluck last year and I bookmarked it when my husband suddenly decided carbs were "bad". I never ended making it but it might give you starting point.

    3 Replies
    1. re: foodieX2

      It's a great starter for me. Thank you!

      1. re: pinehurst

        Your welcome! Sometimes just having a road maps helps.

        Another consideration is zucchini "ribbons".

        Or what about spaghetti squash? You could make the tuna part separately and bake. Then serve it over a bed of the squash.

        Good luck! Lots of low carb-ers here so please share your results!

        1. re: foodieX2

          You know, my biggest worry (if I "freestyle") is how to keep it from being too "wet". In my old way, the incorporated noodles (or rice) would act like a sponge for any excess liquid, so I think I will have to play around with different types of veggies, etc.

    2. I have made something similar to the recipe foodieX2 linked, but with extra firm tofu, cut into noodle-sized pieces, instead of the cauliflower. I used a mixture of pureed cauliflower, cream cheese and heavy cream for the sauce (sour cream and/or mayo would also be good additions). I really like tofu as a sub for noodles in casseroles - it's a bit softer, but it really mimics the texture pretty well, and provides lots of protein.

      8 Replies
      1. re: biondanonima

        You could also use tofu skins... very similar to noodles. Although I've only ever had them at a sichaun restaurant. Perhaps you can find them in an Asian market.

        1. re: lynnlato

          Do you mean the ones made from what's often labeled dried tofu noodles, in the Asian grocery fridge case? I used to use those, very similar to Chinese egg noodles.

          1. re: mcf

            I'm not sure, I haven't seen those but they may be the same. I have visited a Sichuan restaurant a couple of times and they have a delicious spicy hot dish with these thin ribbons that are pasta-like. They call them tofu skins.

            I found this recipe for making them on Food & Wine. Looks like an interesting project and only 2 ingredients. I wonder if you can use prepared soy milk. In any event, I think you could find them in an Asian market. From what I just read they are also labeled as yuba (Japanese).

            Here is a Chowhound thread I found about them:

            1. re: lynnlato

              I used to use the noodles a lot, but never got around to trying to make egg rolls or ravioli with the sheets I bought. Very useful item.

              1. re: mcf

                I've had these in restaurants but I've never cooked with them myself - I'll have to pick up a package the next time I go to the Asian market.

                1. re: biondanonima

                  I know you don't boil them, just use them in recipes to warm them up or to cook with the rest of the stuff. If they're the dried tofu ones, anyhoo.

                  1. re: biondanonima

                    Just out of curiosity, has anyone seen tofu skins in big chain supermarkets? I can't recall if I have.

        2. When my husband wanted to cut back on carbs, I remade our tuna casserole recipe with tofu shirataki noodles (fettuccine style).

          I hadn't had much success with using the noodles elsewhere but I found that they worked great for tuna casserole. The somewhat off-putting fishy odor of the noodles (odor, not taste) worked just fine with the fishy tuna, and they don't get mushy if the casserole sits around a while. They are a little rubbery and the texture's never going to fool a true noodle aficionado, but they can almost pass as al dente and it won't alter the flavor like many vegetables will.

          I drain the liquid they come in (fettuccine style) and cut them into short 2" pieces to mimic egg noodles. Blanch them in very hot or boiling water (this helps reduce the smell and soften them), drain well, and then mix in just like I would cooked noodles. No need to alter your favorite recipe except to reduce the liquid a little since they won't absorb as much as regular noodles.

          Love the zucchini ribbon idea though, foodieX2, I'll have to try that! I make my mac and cheese with cauliflower instead of pasta and it's really tasty (basically cauliflower cooked in cheese sauce, what's not to love?)

          1. I've been using these a lot; my glucose doesn't budge from them, though the package labeling is constantly changing, something I had confirmed was an issue with the company by Anyway, these are more tender and real noodle like than their soybean spaghetti, which I also use: has them too.

            The new label says it's 17 gms carb, 11 fiber, always a moving target. So far, no glucose response to it. I'd undercook or leave uncooked prior to baking to see how that works.

            2 Replies
            1. re: mcf

              Actually, the black bean spaghetti from the same company is fantastic - it would certainly look strange, but the texture is good and the flavor is really neutral.

              1. re: harryharry

                It is good, but I hate the color (and it's not black bean, it's mislabeled black soybean, from the nutrition label). I prefer the golden soybean, the water doesn't run dark and it's more appealing, just as neutral an effect on my blood sugar.

            2. I love these ideas. If time allows, I want to experiment with a couple of small batches over the weekend.