Looking for a quick, healthy, and high-protein meal? This Deliciously Easy High-Protein Tuna Patties Recipe is perfect for you! Made with canned tuna, fresh herbs, and simple seasonings, these patties are crispy on the outside and tender on the inside. Ideal for a post-workout meal, lunch, or light dinner, these tuna patties are both budget-friendly and nutritious. Let’s get cooking!
Ingredients
For the Tuna Patties:
- 2 cans (5 oz each) tuna in water, drained
- 1/2 cup breadcrumbs or almond flour (for a gluten-free option)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, finely chopped
- 2 tbsp chives, finely chopped (optional)
- 1 large egg
- 1 tbsp Dijon mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp smoked paprika (optional, for added flavor)
- 1-2 tbsp olive oil or avocado oil (for frying)
- Suggested Toppings:
- Sliced avocado
- Greek yogurt or tzatziki sauce
- Fresh lemon wedges
Preparation Time
- Preparation: 10 minutes
- Cooking: 10 minutes
- Total Time: 20 minutes
Instructions
1. Prepare the Tuna Mixture:
In a large mixing bowl, combine the drained tuna, breadcrumbs (or almond flour), chopped onion, garlic, parsley, chives (if using), egg, Dijon mustard, salt, pepper, and smoked paprika. Mix until well combined.
2. Shape the Patties:
Use your hands to shape the mixture into small patties, about 2 inches in diameter and 1/2 inch thick. You should get about 8-10 patties.
3. Heat the Oil:
Heat a skillet over medium heat and add 1-2 tablespoons of oil. Once the oil is hot, carefully place the tuna patties in the skillet.
4. Cook the Patties:
Fry each patty for about 3-4 minutes on each side, or until golden brown and crispy. Flip them gently to avoid breaking.
5. Serve and Enjoy:
Serve the tuna patties warm with your favorite toppings such as sliced avocado, Greek yogurt, or a squeeze of fresh lemon juice. Pair with a side salad for a complete meal!
Tips for Success
Adjust the Texture: If the mixture is too wet, add more breadcrumbs. If too dry, add a bit more Dijon mustard or an extra egg.
Make It Spicy: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
Meal Prep Friendly: Store the cooked patties in an airtight container in the fridge for up to 3 days. They’re easy to reheat and enjoy throughout the week.
Nutritional Information (Per Patty)
- Calories: 100
- Carbohydrates: 3g
- Protein: 10g
- Fat: 5g
- (Values are approximate and may vary based on portion size and ingredients)
Conclusion
This Deliciously Easy High-Protein Tuna Patties Recipe is a fantastic way to enjoy a healthy, protein-rich meal without a lot of fuss. Perfect for meal prep or a quick weeknight dinner, these patties are packed with flavor and nutrition. Enjoy them with your favorite toppings and sides, and make them a part of your regular healthy eating routine!