Meaningful Eats

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!
Course Main Course
Cuisine American
Keyword creamy cauliflower recipe, easy tuna dish, gluten free tuna dish, kid friendly tuna dish, tuna on rice recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 -6 servings
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: 20IU | Vitamin C: 82.9mg | Calcium: 56mg | Iron: 2.3mg