Picture this: you open the oven and a wave of warm, cheesy aroma fills the kitchen. Beneath the bubbly golden crust lies shredded albacore tuna tucked into silky ribbons of cauliflower “noodles,” wilted spinach, and a velvety garlic-herb sauce. Each spoonful gives you a satisfying crunch from the topping, a melt-in-your-mouth texture from the sauce, and the gentle sea-fresh taste of tuna mingling with garden greens. I created this version because I wanted the nostalgic comfort of a tuna bake—without the heavy carbs or canned soup heaviness. It’s creamy, cozy, but also bright and modern. Perfect for a weeknight dinner that feels both indulgent and smart.

Recipe Info

Prep Time: 12 minutes
Cook Time: 22 minutes
Total Time: ~34 minutes
Chill / Rest Time: none required
Servings: 4
Cuisine: Modern healthy / Comfort
Course: Main Course

Ingredients

For the “Noodles” & Veggies:

5 cups cauliflower florets (about 1 large head)
3 cups fresh baby spinach, roughly chopped
1 can (5 oz / ~142 g) albacore tuna in water, drained and flaked
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper

For the Creamy Garlic-Herb Sauce:

1 tablespoon extra-virgin olive oil
1 small yellow onion, diced
2 cloves garlic, minced
1 cup low-sodium chicken or vegetable broth
½ cup heavy cream (or full-fat coconut milk for dairy-free)
¼ cup finely grated Parmesan cheese
1 teaspoon Dijon mustard
1 teaspoon fresh chopped parsley
½ teaspoon dried thyme

For the Crunchy Topping:

¼ cup finely ground almond meal
2 tablespoons finely ground Parmesan cheese
1 tablespoon olive oil
Optional: pinch of smoked paprika

Instructions

Pre-heat your oven to 375 °F (≈190 °C). Grease an 8 × 8-inch baking dish lightly with olive oil.
Steam or microwave the cauliflower florets for about 4 minutes until tender but not mushy. Drain well and place in a large bowl, then pulse in a food processor (or chop finely) until they resemble noodle-sized pieces. Add the chopped spinach, drained tuna, salt and pepper; toss gently and transfer this mixture into your prepared baking dish. You’ll feel the cauli-noodles hold their shape and the tuna flake softly.
In a skillet over medium heat, add the olive oil and sauté the diced onion for about 3 minutes until translucent and aromatic. Add the minced garlic and cook 30 seconds more until fragrant.
Pour in the broth, bring to a gentle boil, then reduce to simmer for 2 minutes. Stir in the heavy cream (or coconut milk), Parmesan, Dijon mustard, parsley and thyme. Stir until the sauce thickens slightly and becomes creamy, about 1-2 minutes. You’ll see the sauce cling to the back of a spoon.
Pour the creamy sauce evenly over the cauliflower-tuna mixture in the baking dish. Using a spatula, stir gently to combine so each piece gets coated.
In a small bowl, mix together the almond meal, Parmesan topping, olive oil and smoked paprika (if using). Sprinkle this evenly over the top of the casserole.
Bake in the pre-heated oven for 18–20 minutes, until the filling is bubbling at the edges and the topping is golden and crisp. For extra crunch, broil for 1–2 minutes—but watch carefully to avoid burning.
Remove from oven, let rest for 2 minutes to set, then serve warm. Each spoonful offers creamy sauce, tender cauli-noodles, flaky tuna and a crispy topping.

Tips & Variations

Tip 1: Drain the tuna thoroughly to avoid excess liquid in the bake—too much moisture will soften the topping.
Tip 2: For best texture use fresh baby spinach and add it raw; it wilts beautifully in the oven without becoming soggy.
Tip 3: If you’re using the coconut milk substitute, let the sauce bubble a little longer to thicken properly—coconut milk is thinner than heavy cream.
Variation A (Vegetarian Swap): Replace the tuna with 1½ cups cooked chickpeas and increase the Parmesan topping to ⅓ cup for added chew and texture.
Variation B (Gluten-Free & Nut-Free): If you can tolerate nuts, the almond meal topping is fine; otherwise substitute with gluten-free panko breadcrumbs and omit the almond meal.
Variation C (Spicy Kick): Add ½ teaspoon crushed red pepper flakes to the sauce and swap smoked paprika in the topping for cayenne pepper for a fiery twist.

Nutrition Facts (approximate per serving)

Calories: 310 kcal
Protein: 26 g
Carbohydrates: 8 g
Fat: 18 g
Fiber: 3 g
Sugar: 2 g
Sodium: 520 mg

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Jemero Carter

Spinach & Tuna Bake with Cauliflower “Noodles”

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Prep Time 12

Cook Time 22

Total Time 34

Course: Main Course

Cuisine: American

Calories: 310

Ingredients Method Notes

Ingredients

For the “Noodles” & Veggies:

5 cups cauliflower florets about 1 large head
3 cups fresh baby spinach roughly chopped
1 can 5 oz / ~142 g albacore tuna in water, drained and flaked
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper

For the Creamy Garlic-Herb Sauce:

1 tablespoon extra-virgin olive oil
1 small yellow onion diced
2 cloves garlic minced
1 cup low-sodium chicken or vegetable broth
½ cup heavy cream or full-fat coconut milk for dairy-free
¼ cup finely grated Parmesan cheese
1 teaspoon Dijon mustard
1 teaspoon fresh chopped parsley
½ teaspoon dried thyme

For the Crunchy Topping:

¼ cup finely ground almond meal
2 tablespoons finely ground Parmesan cheese
1 tablespoon olive oil
Optional: pinch of smoked paprika

Method

Pre-heat your oven to 375 °F (≈190 °C). Grease an 8 × 8-inch baking dish lightly with olive oil.
Steam or microwave the cauliflower florets for about 4 minutes until tender but not mushy. Drain well and place in a large bowl, then pulse in a food processor (or chop finely) until they resemble noodle-sized pieces. Add the chopped spinach, drained tuna, salt and pepper; toss gently and transfer this mixture into your prepared baking dish. You’ll feel the cauli-noodles hold their shape and the tuna flake softly.
In a skillet over medium heat, add the olive oil and sauté the diced onion for about 3 minutes until translucent and aromatic. Add the minced garlic and cook 30 seconds more until fragrant.
Pour in the broth, bring to a gentle boil, then reduce to simmer for 2 minutes. Stir in the heavy cream (or coconut milk), Parmesan, Dijon mustard, parsley and thyme. Stir until the sauce thickens slightly and becomes creamy, about 1-2 minutes. You’ll see the sauce cling to the back of a spoon.
Pour the creamy sauce evenly over the cauliflower-tuna mixture in the baking dish. Using a spatula, stir gently to combine so each piece gets coated.
In a small bowl, mix together the almond meal, Parmesan topping, olive oil and smoked paprika (if using). Sprinkle this evenly over the top of the casserole.
Bake in the pre-heated oven for 18–20 minutes, until the filling is bubbling at the edges and the topping is golden and crisp. For extra crunch, broil for 1–2 minutes—but watch carefully to avoid burning.
Remove from oven, let rest for 2 minutes to set, then serve warm. Each spoonful offers creamy sauce, tender cauli-noodles, flaky tuna and a crispy topping.

Notes

Protein: 26 g
Carbohydrates: 8 g
Fat: 18 g
Fiber: 3 g
Sugar: 2 g
Sodium: 520 mg

FAQs

1Q: Can I make this ahead of time?
A: Yes — you can assemble the casserole through step 5 and refrigerate it covered for up to 8 hours. When ready to bake, bring it to room temperature (~15 minutes) then proceed with the topping and bake as directed.

2: How do I store leftovers?
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a 350 °F (≈175 °C) oven for 8–10 minutes until hot, or microwave for 2–3 minutes, stirring halfway.

3: Can I make this vegan or dairy-free?
A: Absolutely. Use full-fat coconut milk instead of cream, omit the Parmesan or use a vegan Parmesan alternative, and replace tuna with cooked lentils or chickpeas as noted in Variation A.

4: How do I avoid a soggy topping or watery casserole?
A: Be sure to drain steamed cauliflower well and pulse to remove excess water. Also drain the tuna thoroughly and avoid overcrowding the baking dish. Use the broil step for the topping to achieve crispness.