Mediterranean Diet Friendly Spaghetti Squash Tuna Casserole

Total time1 hr 35 min

Prep time20 min

Cook time1 hr 15 min

Mediterranean Diet Friendly Spaghetti Squash Tuna Casserole

Tender roasted spaghetti squash stands in for pasta here, soaking up a rich, savory sauce built from sautéed leeks, garlic, and cremini mushrooms. Olive oil forms the flavor base from the very first step, brushed onto the squash before roasting and used again to soften the leeks — a nod to the kind of everyday cooking fat this way of eating leans on. Coconut milk and bone broth simmer down into a silky, thickened sauce brightened with apple cider vinegar and warmed with turmeric, ginger, thyme, and oregano, while flaked tuna adds a lean, protein-rich centerpiece that fits beautifully with a fish-forward approach to eating. Everything gets folded together and baked until bubbling and golden, then finished with a scatter of fresh parsley for a bit of herbal lift. It's comforting, casserole-style food that still leans heavily on vegetables, healthy fats, and fish rather than heavy dairy or red meat, making it a genuinely solid pick for anyone following a Mediterranean-style plate. Serve it straight from the dish while the top is still golden and the edges are crisped for the best texture.

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Ingredients

4 servings

For the squash

1 medium spaghetti squash (about 3 lb)
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1 tbsp olive oil
½ tsp salt

For the sauce

2 tbsp olive oil
2 medium leeks, white and light-green parts only, thinly sliced
3 cloves garlic, minced
8 oz cremini mushrooms, thinly sliced
1 tsp dried thyme
½ tsp dried oregano
½ tsp ground turmeric
¼ tsp ground ginger
2 tbsp arrowroot starch
1 can (13.5 oz) full-fat coconut milk
1 cup bone broth
1 tbsp coconut aminos
Chef's tip
Soy sauce is saltier and less sweet; start with less and adjust.
1 tbsp apple cider vinegar
¾ tsp salt

For the casserole

2 cans (5 oz each) tuna packed in water, drained

For serving

2 tbsp fresh parsley, chopped (optional)

Instructions

1
Preheat the oven to 400°F (205°C). Place the spaghetti squash halves cut-side up on a rimmed baking sheet, brush with 1 tbsp olive oil, and sprinkle with 1/2 tsp salt. Roast for 40–45 minutes, until the flesh is tender and a fork slides through the strands with no resistance.
2
Let the squash cool for 10 minutes, then use a fork to scrape the flesh into long strands. Transfer the strands to a colander and press gently with a clean kitchen towel to remove excess moisture. Set aside.

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