⏱ 55 min totalKeto Tuna Broccoli Casserole
Per 1 serving · 358 g · 10 ingredients
of a 2,000 cal day
- Protein32g30% of calories
- Carbs14g13% of calories
- Fat27g57% of calories
- ✓ Protein-dense
At a glance
One serving of Keto Tuna Broccoli Casserole (358 g) has 417 calories, with 32 g of protein, 14 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (64% DV), Vitamin C (125% DV) and Vitamin K (125% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 46%, 43% and 27% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C125%
- Vitamin K125%
- Riboflavin (B2)28%
- Niacin73%
- Vitamin B644%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A15%
- Vitamin D10%
- Vitamin E18%
- Thiamine12%
- Choline16%
Watch
20%+ of the daily value
- Sodium46%
- Saturated fat43%
- Cholesterol27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head small Cauliflower
³⁄₁₆ bunch Broccoli
¹⁄₁₆ medium Onion
⅓ can (12.5 oz), drained Light tuna
³⁄₁₆ can (10.75 oz) Cream of celery soup
1 ⅓ tbsp Mayonnaise- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Garlic powder
¼ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 350°F. Chop the cauliflower into small pieces and the broccoli into bite-sized pieces.
- 2
Boil a pot of water and add the cauliflower and broccoli. Cover and lower the heat to simmer for 10 minutes or until al dente. Then, drain the water.
- 3
Mix all the ingredients together, except for one-third of the cheese, and spread in a large ungreased casserole dish. Sprinkle the remaining cheese on top.
- 4
Bake for 30 minutes or until bubbling. Serve hot.
Vitamins & minerals
Amounts for 1 serving (358 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 138 μg | 15% |
| Vitamin C | 112 mg | 125% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 150 μg | 125% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 104 μg | 26% |
| Vitamin B12 | 3 μg | 125% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 287 mg | 29% |
| Iron | 3 mg | 38% |
| Potassium | 734 mg | 16% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 389 mg | 56% |
| Zinc | 2 mg | 21% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.5 mg | 20% |
| Selenium | 86 μg | 157% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 25 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 468 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 30 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.3 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 2 g | — |
| Retinol | 98 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 417 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Keto Tuna Broccoli Casserole?
One serving of Keto Tuna Broccoli Casserole (1 serving) has 417 calories, which works out to 116 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Keto Tuna Broccoli Casserole high in protein?
Yes. It has 32 g of protein per serving, and 30% of its calories come from protein (7.7 g of protein per 100 calories).
Is Keto Tuna Broccoli Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Tuna Broccoli Casserole?
1062 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Tuna Broccoli Casserole?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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