Veggie Tuna Mornay

October 2, 2016 , In: Create, Live , With: One Comment

By Riarna Springbett from Nourish Nurture Live

From sweet to savory foods, consistency is important. That really is what it’s all about when it comes to nutrition. Eating well and balanced for each meal of the day, but also options that are tasty and sustainable. That you can stick with long term. There is no better feeling than a healthy body from great nutrition!

Dinner time inspiration can be a struggle, especially after a busy day or if your feeding a family. When dinner time rolls around, an easy healthy meal is the way to go. Veggie Tuna Mornay is exactly that. It’s made with ONLY veggies and tuna. Its nothing like the traditional recipe that you may remember, but the taste is so similar it will blow you away!

This recipe has been developed as totally free from gluten & dairy, but as an optional extra you can sprinkle with a bit of cheese or breadcrumbs before baking. Its high in protein, simple to make, will take about 25 minutes to prepare, and another 15 in the oven. A well balanced dinner to end the day.

You will NEVER go back to a traditional recipe. Yes, its that’s good!

Veggie Tuna Mornay

Serves 3 – 4

You Will Need:

425gram can of Tuna Drained

1/2 Head Cauliflower

2 Cups Water

1 Cup Mixed Vegetables (I used peas, corn and red capsicum)

1 Onion Diced

2 Cloves of Garlic Chopped

1 Tbsp Chives

1 Tbsp Extra Virgin Olive Oil

2 pinches of Pink Himalayan Salt


Breadcrumbs or Rice Crumbs (Gluten Free Option)

Full Fat Cheddar Cheese Grated


  • Preheat the oven to 180 degrees celsius
  • In a large saucepan heat 2 cups of water
  • Roughly chop the Cauliflower and place into the saucepan
  • Add in the diced onion, garlic and salt
  • Bring to the boil and simmer for 10 minutes or until Cauliflower is soft
  • Remove from heat and set aside
  • In a large mixing bowl, combine the drained can of Tuna and Olive Oil
  • Add in the Chives, vegetables and mix well
  • Using a stick mixer, blend the contents of your saucepan until smooth. Do not drain the water, mix exactly as is. You can blend this straight from the saucepan, or remove and do it in a food processor
  • Once the Cauliflower mix is smooth, pour into the Tuna and vegetable mix and combine well
  • Spoon into a glass baking dish or individual servings
  • Optional – top with breadcrumbs (or rice crumbs for a GF option) and cheddar
  • Bake in the oven for 15 minutes or until heated well through
  • Serve immediately – be cautious as it will be hot!



    • Mikel
    • October 9, 2016

    I can not wait to try this! Looks so yummy 😍

Leave a Comment




Follow Us