Cheap, fast, high protein: canned tuna bound with blended oats and an egg white, pan-fried into crispy patties. Six at 12g of protein and 92 calories each — a real meal with a side, or a snack dipped in ketchup.

Blending the oats into a powder is what binds the patties without much flour or breadcrumb.

Ingredients

  • Canned flaked light tuna — 2 cans, 120 g each, drained [P 42 C 0 F 2]
  • Oats — ½ cup (rolled or quick) [P 6 C 30 F 3]
  • Egg whites — ¼ cup [P 6 C 1 F 0]
  • Onion — 1 medium, chopped
  • Light mayo or Miracle Whip — 1 tbsp [P 0 C 0 F 4]
  • Hot sauce — 1 tbsp (sriracha)
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, garlic powder — to taste

Method

  1. Prep. Blend the oats into a fine powder; drain the tuna.
  2. Mix. Combine everything in a bowl and form 6 even patties.
  3. Cook. Pan-fry in the oil 5 minutes a side until crispy.

What to eat it with

  • Rice and veg — for a complete meal.
  • Ketchup or a yogurt-sriracha dip — as a snack.
  • On a salad or in a wrap.

Variations

  • Canned salmon or chicken in place of tuna.
  • Spicier: more hot sauce.
  • Herby: dill or parsley in the mix.

Honest notes

  • Fibre: about 1g a patty, from the oats.
  • Travel-friendly: these hold up well cold, in a tiffin or lunchbox.
  • Macros: reconcile with the per-patty 92 cal / 12g protein listed; no correction needed.