Creamy Cauliflower Tuna on Rice! A comfort-food favorite made healthy with creamy cauliflower sauce. Easy, kid-friendly and delicious!

This post was created in partnership with Chicken of the Sea. 

Growing up, one of my Mom’s go-to dinners was Creamed Tuna on Rice. It was one of those last-minute, what-can-I-make-from-the-pantry kind of meals. Her recipe had a creamy, milk-based white sauce and canned tuna. We always ate it over rice with a side of peas.

Years later it’s one of those meals that still sounds comforting and cozy to me!

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Enter Creamy Cauliflower Tuna on Rice. This recipe is a healthier, lighter and dare I say more delicious take on tuna on rice than the dish I grew up eating.

I think creamy cauliflower sauce is the best thing to happen to tuna in a long time! 

I’m always looking for ways to eat more cruciferous vegetables and cauliflower sauce is something my whole family loves. I think it’s even easier to make cauliflower sauce than a traditional white sauce. I like to saute some shallots and garlic for flavor, then add cauliflower and chicken stock.

I also add in some raw cashews while it simmers so when the sauce is blended up it’s extra creamy. Raw cashews in sauces are a great way to keep creamy sauces dairy-free! 

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Adding some canned or packaged Chicken of the Sea Chunk Light Tuna is the perfect way to add some healthy protein and omega-3s to this meal.

I’m really picky about what kind of seafood I’ll buy and Chicken of the Sea Tuna is certified by Marine Stewardship Council (MSC) – the world’s leading certification standard for sustainable, wild-caught seafood. The MSC is committed to creating well-managed ocean fisheries to ensure the long-term sustainability of fish stocks and healthy marine ecosystems.

I serve the cauliflower tuna sauce over brown rice that I cook in my instant pot along with a side of peas – just like growing up. It makes for a satisfying, delicious and kid-friendly dinner!

Creamy Cauliflower Tuna on Rice

Creamy Cauliflower Tuna on Rice! A comfort-food favorite made healthy with creamy cauliflower sauce. Easy, kid-friendly and delicious!
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Course: Main Course
Cuisine: American
Keyword: easy weeknight meal, healthy comfort food, pescatarian main meal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 -6 servings
Calories: 267kcal
Author: Erin Collins


  • 2 tablespoons olive oil
  • 1/2 cup chopped shallot
  • 2 cloves garlic minced
  • 1 1/2 pounds cauliflower florets about 1 large head of cauliflower
  • 1 quart chicken stock
  • 1/4 teaspoon salt
  • 1/4 cup raw cashews
  • 5 oz Chicken of the Sea Tuna canned Wild Alaskan Salmon also works well
  • brown rice and peas for serving


  • In a large saucepan set over medium heat, add the olive oil. Add the shallot and garlic and cook until softened, about 5-6 minutes.
  • Add the cauliflower florets, chicken stock, salt and cashews and bring to a simmer. Cover and simmer until the cauliflower is fork tender, about 10-12 minutes.
  • Transfer the cauliflower and chicken stock mixture to a blender. Carefully blend until completely smooth. Pour back into the pan and add the drained tuna. Season with salt and pepper to taste. Serve over hot cooked rice. Enjoy!


Calories: 267kcal | Carbohydrates: 19g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 19mg | Sodium: 623mg | Potassium: 873mg | Fiber: 3g | Sugar: 7g | Vitamin A: 0.4% | Vitamin C: 100.5% | Calcium: 5.6% | Iron: 12.9%
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