Looking for a quick meal-prep option or a protein-packed post-workout snack? These crispy tuna patties are loaded with lean protein, easy to make, and perfect for busy days. Serve them with a fresh salad, inside a wrap, or alongside your favorite dipping sauce.
Prep Time
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
Servings
4 patties
Ingredients
- 2 cans (5 oz / 140 g each) tuna in water, drained
- 2 large eggs
- 1/2 cup rolled oats or whole wheat breadcrumbs
- 2 tbsp Greek yogurt
- 2 green onions, finely chopped
- 1 tbsp fresh parsley, chopped
- 1 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp black pepper
- 1/4 tsp salt
- 1 tbsp olive oil (for cooking)
Instructions
Step 1: Mix the Ingredients
- In a large bowl, combine the drained tuna, eggs, oats, Greek yogurt, green onions, parsley, garlic powder, paprika, pepper, and salt.
- Mix until well combined.
- Let the mixture sit for 2–3 minutes so the oats absorb some moisture.
Step 2: Form the Patties
- Divide the mixture into 4 equal portions.
- Shape each portion into a firm patty about 1/2 inch thick.
Step 3: Cook
- Heat olive oil in a non-stick skillet over medium heat.
- Cook the patties for 4–5 minutes per side, until golden brown and crispy.
- Remove and place on a paper towel-lined plate.
Step 4: Serve
Serve warm with:
- Greek yogurt garlic sauce
- Fresh cucumber salad
- Whole-grain wraps
- Roasted vegetables
- Avocado slices
Nutrition (Per Patty)
- Calories: ~160
- Protein: ~18g
- Carbohydrates: ~6g
- Fat: ~7g
- Fiber: ~1g
Meal Prep Tips
✅ Store in an airtight container in the refrigerator for up to 4 days.
✅ Freeze cooked patties for up to 2 months.
✅ Reheat in a skillet or air fryer for the best texture.
Post-Workout Benefits
- High-quality protein supports muscle recovery.
- Tuna provides omega-3 fatty acids.
- Oats add slow-digesting carbohydrates for sustained energy.
- Ready in just 15 minutes for a fast recovery meal.
