A lower-calorie way to make Tuna Mornay
Tuna Mornay stays creamy with cauliflower and sharp cheese
Tuna, peas and pasta bake in a cauliflower milk sauce with a crisp cheese crumb top for about 480 calories per serving.
Tuna mornay needs a creamy sauce and browned top, but neither requires a large butter roux. Cauliflower simmers in milk and blends smooth before a measured amount of sharp cheddar melts off heat. Drained tuna, peas and firm pasta are folded through, then fine crumbs provide the oven contrast without a second cheese layer.
What changes—and what stays
From often 650–900 calories with butter sauce, abundant cheese and extra pasta to 480 calories
Blend cauliflower into reduced-fat milk, use sharp cheddar sparingly and finish with a thin measured crumb layer. Cheddar, Dijon, lemon and black pepper sharpen the mild tuna and cauliflower, while toasted crumbs add a dry savoury crunch.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Blend cauliflower into reduced-fat milk, use sharp cheddar sparingly and finish with a thin measured crumb layer | Cheddar, Dijon, lemon and black pepper sharpen the mild tuna and cauliflower, while toasted crumbs add a dry savoury crunch. |
How the flavor stays
Cheddar, Dijon, lemon and black pepper sharpen the mild tuna and cauliflower, while toasted crumbs add a dry savoury crunch.
A cost rule that survives inflation
Canned tuna, frozen peas and cauliflower turn pantry staples into six portions, while strong cheddar delivers flavour from a smaller block.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 600 gcanned tuna in springwater— drained
- 320 gdry wholemeal pasta
- 600 gcauliflower
- 500 mlreduced-fat milk
- 180 gsharp cheddar
- 250 gfrozen peas
- 45 gwholemeal breadcrumbs
- 20 gDijon mustard
- 10 golive oil
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Drain tuna and undercook pasta
Press excess springwater from tuna and boil pasta two minutes short of packet timing before draining.
Look for: Tuna should flake rather than drip and pasta should retain a firm pale centre.
Step 2 · follow the visible cue
Cook cauliflower directly in milk
Simmer cauliflower in milk until it crushes easily, then blend with mustard until completely smooth.
Look for: The puree should coat the blender walls without grainy florets or watery separation.
Step 3 · follow the visible cue
Melt cheese off heat and fold gently
Remove sauce from heat, stir in cheddar, then fold through pasta, peas, lemon and large tuna flakes.
Look for: Sauce should cling inside the pasta while tuna remains in visible pieces.
Step 4 · follow the visible cue
Bake under a fine crumb veil
Spread in a shallow dish, scatter crumbs mixed with measured oil and bake at 220°C until bubbling and gold.
Look for: The centre should remain creamy beneath a thin evenly crisp surface.
Calories at the same serving size
216 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate for three days. Reheat covered with a splash of milk, then uncover briefly to re-crisp the crumbs.
Refrigerate for three days. Reheat covered with a splash of milk, then uncover briefly to re-crisp the crumbs.
Frequently asked questions
Can I use canned salmon?
Yes. Drain it well and fold gently so the larger flakes remain visible in the finished bake.
Why did the sauce turn grainy?
Cheese was added over boiling heat. Blend the base first, remove it from the burner, then melt cheese gradually.
- canned tuna in springwater600 g
- dry wholemeal pasta320 g
- cauliflower600 g
- reduced-fat milk500 ml
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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