Keto Tuna Melt Casserole

I love tuna melts.  I have always loved tuna melts.  But as long as the sun is shining, I am at war with carbs.  As discussed in my book Own the Day, Own your Life I keep it keto (low carb, high fat) during the day to maintain optimal mental energy and clarity.  This diet also does a hell of a job keeping me in shape.  Then at night, when I want to wind down, I'll add in some slower burning carbohydrate to help me sleep and recover from the day.  

So I sat around one day and tried to figure out how to re-engineer one of my favorite sandwiches... without the bread.  The keto tuna casserole was born.  And I dare say it might just be better than any tuna melt I've ever had.  You're welcome!  

Yields:
6 servings
Cook Time: 30 minutes
Difficulty: Easy

Ingredients:

  • 1 head of cauliflower 
  • 3 egg whites*
  • 3 cans wild tuna
  • Juice from 1 lemon 
  • 1 avocado, pitted, skinned and mashed
  • Avocado oil based mayonnaise 
  • Fresh dill, chopped 
  • 2 cups raw sharp cheddar cheese, grated 
  • 2 tbsp. avocado oil
  • Dill pickles, sandwich slices 
  • Himalayan salt, to taste 
  • Black pepper, to taste
  • Broccoli sprouts, garnish
  • Hot sauce, to taste
*Save the yolks for repurposing. In addition to being a great source of healthy cholesterol, egg yolks contain the highest dietary source of choline, a micronutrient that plays a key role in genetic expression and suppression, as well as, brain and eye health.



Instructions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Make cauliflower ‘rice’ by pulsing organic cauliflower florets in a blender or food processor until rice size pieces are formed.
  3. Transfer cauliflower rice to a oven-safe casserole dish. It should cover the bottom about ½ inch thick. Drizzle avocado oil on top, and sprinkle with salt.
  4. Bake for 15 minutes or until the ‘rice’ is soft and the edges are golden brown.
  5. In a small bowl, whisk three organic pasture-raised egg whites. Spread evenly on top and stir into the ‘rice’. Bake in oven for an additional five minutes, or until the base is solid. Save the egg yolks for making a dessert, like our Keto Eggnog.  
  6. Spread over your favorite tuna salad recipes. I like lemon, avocado mayonnaise, a little bit of fresh dill.  
  7. Spread a layer of grated raw cheddar cheese. Bake in the oven until cheese is super melty, about five minutes. Remove from oven.
  8. Add a layer of smashed avocado with more sea salt and black pepper. Cover the top with pickle slices, and garnish with broccoli sprouts. Add hot sauce to taste. Serve warm.

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