DOAP - Tuna Pasta Bake Recipe & Protein Porridge Recipe

Breakfast - Protein porridge & berries.

Lunch - Veggie loaded omelette.

Dinner - Tuna pasta bake. (Recipe below)

Snack - Apple spiced muffin & cup of tea.(Recipe in lunchbox / snack idea)


Recipe - Tuna Pasta Bake

  • 50g butter

  • 1 onion, diced finely

  • 2 Tbsp. brown rice flour

  • 1.5 Cups. milk of choice 

  • 1 Cup. grated cheese

  • salt & pepper to taste

  • 425g tin of tuna in spring water, drained & flaked

  • 1/2 head of cauliflower

  • 1/2 Cup. peas

  • 150g gluten free pasta

  • a handful of chopped parsley

  • Pre heat oven to 200 deg fan forced

  • In a large saucepan melt butter on medium heat, add onion & cook until onion is soft.

  • Add flour & stir into butter until paste is made. Cook paste for 2 minutes; this will get rid of flour taste.

  • Gradually add milk and whisk over a medium heat until thick.

  • Take off the heat, add grated cheese, mix until melted & combined - you now have a cheese sauce.

  • Transfer cheese sauce to baking dish. (Use same pot to cook pasta)

  • Bring a pot of salted water to the boil & add GF pasta, cook until al dente. If you have a double boiler steam cauliflower whilst cooking pasta or simply add cauliflower to the pot of boiling pasta to cook. Drain pasta & cauliflower then add to cheese sauce. 

  • Add flaked tuna, parsley, peas to the dish & combine.

  • Top with grated cheese & bake until golden. 

Protein Porridge


  • 1 Cup organic rolled oats

  • 1 Cup quinoa flakes

  • ½ cup chia seeds

  • ¼ cup flaxseeds

  • ¼ cup desiccated coconut

  • 1 teaspoon cinnamon


  1. Place all ingredients in a jar (at least 1 litre capacity) and shake until well combined.

  2. Store in the cupboard for future use. 

  3. To cook, add 1/2 cup Protein Porridge mix with 1 - 1 1/3 cups milk of choice (eg. drinking coconut milk, soy, cashew, almond etc) into a small saucepan.

  4. Bring to the boil and then reduce to simmer on low for about 5-10 minutes or until porridge has fully absorbed the water and is smooth.

  5. Serve with nuts, seeds and fruit of choice.