Frugal -Cauliflower Tuna Pasta Bake

Posted on August 14, 2026

This Cauliflower Tuna Pasta Bake is the ultimate comforting weeknight dinner, combining tender cauliflower florets and hearty pasta smothered in a rich, cheesy white sauce loaded with flaked tuna. It's a brilliantly budget-friendly dish that feels indulgent yet sneaks in a generous serve of vegetables. Golden and bubbling from the oven, it's guaranteed to become a family favourite.

Frugal Breakfast

Ingredients

½ small cauliflower – about 350g / 12 oz

250 g (4c ) pasta – fusilli, bows, penne

75 g (⅓ c ) butter

75 g (¾ c ) plain wholemeal flour

400 ml (1 ¾ c ) milk

400 ml (1 ¾ c) stock from cooking the cauliflower

75 g (½ c) cheddar cheese or tasty cheese

Dash Worcester sauce

185 g (7oz) tinned / canned tuna in water

Black pepper

25g (1.5 tablespoons) grated cheddar cheese / tasty cheese

Instructions

1

Preheat oven to 180˚C fan / 200˚C /360˚F convection / 390˚F.

2

In a large saucepan bring 1 litre (4.25 cups) water to the boil, break the cauliflower into large florets then place in the boiling water and cook for 5-10 minutes, until the cauliflower is just tender.

3

Drain the cauliflower in a sieve over a bowl, keeping the water to use in the sauce.

4

Meanwhile, cook the pasta in boiling water according to packet instructions – around 10 minutes. Drain.

5

In a medium saucepan over a low heat add the butter. Once it’s melted add the flour and stir until well combined. Cook for a couple of minutes, until it starts to bubble, then gradually add the 400ml (1 ¾ c) milk and 400ml (1 ¾ c) cauliflower stock, whisking with a balloon whisk between each addition. Bring to a simmer and cook for a couple of minutes until it starts to thicken.

6

Bring to a simmer and cook for a couple of minutes until it starts to thicken. Take off the heat and stir in the cheese, dash of Worcester sauce and then the tuna. Season with black pepper.

7

Tip the cauliflower and pasta into an oven proof dish, then pour over the sauce. Mix to thoroughly coat the past and cauliflower in sauce, then sprinkle over the remaining 25g / 1.5 tablespoons of grated cheese.

8

Place in the preheated oven and cook for 30-35 mins until golden and bubbling. Stand for a couple of minutes before serving.

Key Points About Ingredients:

• Wholemeal flour adds extra fibre and a subtle nutty depth to the béchamel sauce compared to plain white flour
• Tinned tuna in water is used here rather than oil, keeping the dish lighter while still delivering a good hit of lean protein
• Using the reserved cauliflower cooking water as stock adds flavour to the sauce at zero extra cost or effort
• Cheddar cheese provides a sharp, savoury flavour and melts beautifully into the sauce and over the top of the bake
• Cauliflower is a versatile brassica vegetable that contributes vitamin C, fibre, and a mild sweetness when cooked

Key Nutritional Insights:

• Each serving provides an estimated 35g of protein, making this a high-protein, satisfying meal ideal for active individuals
• The wholemeal flour and cauliflower together contribute meaningful dietary fibre, supporting digestive health
• Tuna is a rich source of omega-3 fatty acids and vitamin B12, both important for heart and brain health
• Dairy from milk and cheese supplies a solid dose of calcium and phosphorus to support bone strength
• The dish is relatively high in sodium due to cheese and stock, so those watching salt intake may wish to use low-sodium stock

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories620
• Standard DV% Daily Value*
• Total Fat24 g72 g33.33%
• Saturated Fat14 g20 g70%
• Trans Fat0 g
• Polyunsaturated Fat2 g
• Monounsaturated Fat6 g
• Cholesterol85 mg300 mg28.33%
• Sodium680 mg2300 mg29.57%
• Total Carbohydrate65 g275 g23.64%
• Dietary Fiber6 g28 g21.43%
• Total Sugars8 g
• Added Sugars0 g50 g0%
• Sugar Alcohal0 g
• Protein35 g50 g70%
• Vitamin D (Cholecalciferol)48 mcg20 mcg240%
• Calcium340 mg1300 mg26.15%
• Iron3.2 mg18 mg17.78%
• Potassium720 mg4700 mg15.32%
• Vitamin A620 mcg900 mcg68.89%
• Vitamin C (Ascorbic Acid)38 mg90 mg42.22%
• Vitamin E (Tocopherol)1.2 mg15 mg8%
• Vitamin K18 mcg120 mcg15%
• Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
• Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
• Vitamin B3 (Niacin)7.5 mg16 mg46.88%
• Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
• Folate55 mcg400 mcg13.75%
• Vitamin B12 (Cobalamine)2.4 mcg2.4 mcg100%
• Biotin8 mcg30 mcg26.67%
• Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
• Choline110 mg550 mg20%
• Phosphorus480 mg1250 mg38.4%
• Iodine55 mcg150 mcg36.67%
• Magnesium62 mg420 mg14.76%
• Zinc2.4 mg11 mg21.82%
• Selenium38 mcg55 mcg69.09%
• Copper0.2 mg0.9 mg22.22%
• Manganese0.9 mg2.3 mg39.13%
• Chromium4 mcg35 mcg11.43%
• Molybdenum18 mcg45 mcg40%
• Chloride420 mg2300 mg18.26%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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