Easy Tuna Casserole (Mornay).

When life gets busy, but you still want to eat healthily, this easy tuna mornay (pasta free) is here to save the day. Not only is it comforting and delicious, but it’s also a smart choice for skipping pasta, gluten, and unnecessary sugars that often weigh us down. 🙅‍♀️

Packed with protein, healthy fats, and fibre, this dish is perfect for breakfast, lunch, or dinner and supports your health goals while keeping things simple. 🌟

Why You’ll Love This Recipe 💖

• 🥗 No pasta, no worries: Gluten-free and low-starch means no sugar spikes, no bloating, and no guilt!
• 🧘 Stay balanced: A true Carefree Three meal to nourish your body, brain, and energy levels.
• 🍴 Versatile & easy: Whether for meal prep, a quick weeknight lunch, dinner, or feeding the family, it ticks all the boxes.

Ingredients You’ll Need:

• 2 tbsp butter 🧈
• 1/4 onion, diced 🧅
• 100 g mushrooms, sliced 🍄
• 200 g zucchini, chopped or spiralized 🥒
• 220 g thickened or heavy cream 🥛
• 100 g mozzarella cheese 🧀
• 400 g canned tuna 🐟
• 1 - 2 rashers of nitrate-free bacon (optional) 🥓
• Spring onions or chives, chopped 🌿
• 1 tbsp parsley, chopped 🌱

Step-by-Step Instructions 🥘

1. Preheat Your Oven: Set it to 200℃ 🔥
2. Sauté the Veggies: Melt butter in an oven-safe pan over medium heat. Add onion and mushrooms, cooking until soft. Stir in zucchini and cook for another 2-3 minutes.
3. Create the Creamy Base: Pour in cream, add half the mozzarella, and stir in tuna until the mixture begins to thicken. Season with black pepper. 🌶️
4. Top and Bake: Sprinkle the remaining mozzarella over the top and add the bacon (if using). Bake for 8–10 minutes, or until golden and bubbling. ✨
5. Garnish and Serve: Remove from the oven and top with green onions, parsley, and chives. Serve immediately. 😋

Perfect Pairings and Meal Prep Ideas 🥗

• Pair it with a salad or steamed veggies: Boost your fibre intake with a fresh salad or non-starchy vegetables like broccoli, cauliflower, bok choy, or a green salad with rocket. 🥦
• Meal Prep-Friendly: Divide leftovers into portions for work lunches or freeze for later. It reheats beautifully, making it a lifesaver on busy days! ❄️

Carefree Three Benefits 🌟

This dish perfectly balances the Carefree Three lifestyle:

• 🥩 Protein for energy and muscle support.
• 🥑 Healthy fats to stabilise hormones and feed your brain.
• 🥬 Fibre for digestion and keeping you full and satisfied.

By skipping the pasta and keeping it low in sugar and starches, you’re giving your body the fuel it needs to feel its best without the crash. 🚀

Key Takeaways 💡

• This easy tuna casserole is low-carb, gluten-free, and packed with nutrients.
• Perfect for meal prep and pairs beautifully with salads or veggies for added fibre.
• The perfect breakfast, lunch or dinner. 🥗
• It’s a delicious, simple way to embrace the Carefree Three lifestyle while prioritising your health.

Take the First Step Toward Feeling Your Best! 🌈

Feeling inspired to make more healthy, simple meals? 🌟 Take the next step by booking your FREE 20-minute health reset call with me, your Nutritionist in Townsville (or anywhere!).

During our chat, we’ll:
✅ Discuss your goals and challenges.
✅ Uncover why you might be feeling stuck.
✅ Create a clear path to feeling energised, confident, and in control of your health.

Click here to book your call today! Don’t wait—let’s get you on the path to feeling wonderful.