Healthy Tuna Patties | High Protein, Low Carb (KETO)

Healthy Tuna Patties

Tuna patties (also known as tuns cakes) are a tasty and healthy dish that can be easily prepared at home. They're perfect for those who are looking for high-protein meal options, especially if you're following a ketogenic diet (KETO). Not only they are packed with protein, but they're also rich in omega-3 fatty acids, which have been shown to have numerous health benefits such as reducing inflammation and improving heart health. The preparation is quite straightforward and requires minimal ingredients, such as canned tuna, eggs, and your preferred seasonings. You can cook them in a skillet or bake them in the oven, and they can be served with a variety of sides such as a salad, roasted vegetables and dips.

One of the great things about tuna patties is their versatility. You can make them in advance and store them in the fridge, or even freeze then, so you can have a quick and healthy meal at any time. You can also add different herbs and spices to change up the flavor profile and make them more interesting. They're also a great way to use up any leftover canned tuna you might have in your pantry.

Overall, tuna patties are a fantastic option for anyone looking for a low-carb, high-protein meal that's easy to make and packed with flavor and nutrition. They're perfect for busy midweek evenings or for meal prepping for the week ahead. Give them a try and discover for yourself why they're a favorite among many.

How to Make Tuna Patties Without Flour or Any Carb?

Making tuna patties without flour or any carbs may sound like a complicated mission, but actually it is easy and delicious. To start, you'll need to gather your ingredients, which include canned tuna, eggs, and seasonings of your choice. Drain the canned tuna and place it in a mixing bowl. Add the eggs, seasonings, and any other ingredients you'd like to include, such as diced onions or herbs, and mix everything together well.

Next, form the mixture into small patties. The size of the patties will depend on your personal preference, but they should be about 1/4 inch thick. Heat a skillet over medium-high heat and add a small amount of olive oil to the pan. Once the oil is hot, add the tuna patties and cook them for about 3-4 minutes per side or until they are golden brown and cooked through.

Is This Tuna Patties Recipe KETO?

While most tuna patties recipes are not keto, this recipe is 100% KETO friendly. This recipe is made with only a few simple ingredients such as canned tuna, eggs, and seasonings and it does not contain any flour or carbs. Tuna is a great source of protein, which is a crucial macronutrient for those following a ketogenic diet. The eggs used in this recipe also provide healthy fats and protein, making this recipe a great option for those following a ketogenic diet.

Additionally, this recipe is low in carbs, making it perfect for those who are following a ketogenic diet which emphasizes on low carbohydrate intake. This recipe is also gluten-free and can be made with some modifications to be dairy-free as well, making it suitable for those with dietary restrictions.

Overall, this tuna patties recipe is a delicious and nutritious meal option that is perfect for those following a ketogenic diet. It is easy to make, packed with protein, and low in carbs, making it a great option for a healthy and satisfying meal. You can serve it with a salad, roasted vegetables or even in a sandwich, this recipe is very versatile, and you can make it in advance and store it in the fridge, so you can have a quick and healthy meal at any time.

High Protein Tuna Patties (Tuna Cakes)

This tuna patties recipe is high in protein for several reasons. Firstly, the main ingredient, canned tuna, is a great source of protein. Each can of tuna contains approximately 25 grams of protein, providing a significant amount of the daily recommended intake. The addition of eggs also provides an additional 6 grams of protein per egg.

Additionally, the almond flour or low carb flour used in this recipe also contributes to the high protein content of this dish. Almond flour is made from ground almonds, which are a good source of protein, and the low carb flour that can be used as an alternative, it also is high in protein. These ingredients, along with the protein from the tuna, provide a significant amount of protein in this recipe.

Nutritional values (for the whole recipe):

Calories: 93

Protein: 10g

Fat: 5g

Carbohydrates: 1.3g

Fiber: 0.7g

As you can see, this recipe is not only high in protein but also low in calories and carbs, making it a great option for those following a ketogenic diet. The healthy fats from the olive oil and the fiber from the almond flour and vegetables makes it a well-balanced meal.

Please note that these values are approximate, and the actual nutritional values may vary depending on the specific ingredients and brands used. Additionally, this recipe does not include any dairy or gluten, so it's suitable for people with those dietary restrictions.

How To Store Tuna Patties?

Tuna patties can be stored in the refrigerator or freezer for later use. Here are a few ways to store them:

1. Refrigeration: Once the patties are cooked, allow them to cool completely before storing them in an airtight container in the refrigerator. They will last for up to 3-4 days in the refrigerator.
2. Freezing: If you want to store the patties for a longer period, you can freeze them. Place the patties on a baking sheet and put them in the freezer until they are frozen solid. Once they are frozen, transfer them to an airtight container or a resealable freezer bag. They will last for up to 3 months in the freezer.
3. Reheating: To reheat the patties, you can use the oven, skillet, or microwave. If using the oven, preheat it to 350F and place the patties on a baking sheet. Bake for about 10-15 minutes or until heated through. If using a skillet, heat a small amount of oil in the skillet over medium heat and cook the patties for about 3-4 minutes per side or until heated through. If using the microwave, place the patties on a microwave-safe plate and reheat for about 1-2 minutes or until heated through.

It's always good to label the container with the date it was stored and reheat the patties until they are hot and steaming before eating.

How Do You Keep Tuna Patties from Falling Apart?

Making tuna patties without falling apart can sometimes be a difficult task, but with these tips you will learn how to keep tuna patties from falling apart:

1. Drain the canned tuna: Make sure to drain the canned tuna well before mixing it with the other ingredients. This will help remove any excess moisture that can cause the patties to fall apart.
2. Mix the ingredients well: When mixing the ingredients for the patties, make sure to mix them well. This will help bind the ingredients together and create a cohesive mixture that will hold its shape when formed into patties.
3. Use a binder: Eggs are commonly used as a binder in tuna patties recipes, but other options include mayonnaise, mustard, or sour cream. These ingredients will help hold the patties together and keep them from falling apart.
4. Form the patties: Make sure to form the patties with your hands gently and don't press too hard, this will help keep the mixture from falling apart.
5. Cook at the right temperature: Cook the patties at the right temperature, too high heat can cause the patties to fall apart, and too low heat can cause them to be undercooked.
6. Handle with Care: Handle the patties gently when cooking them, avoid flipping them too many times, and use a spatula to turn them.

By following these tips, you can help keep your tuna patties from falling apart and enjoy a delicious and well-formed meal.    

Can we Bake Tuna Patties Instead of Frying?

Yes, you can definitely bake tuna patties instead of frying them. Baking is a healthier cooking method as it reduces the amount of oil needed, and it's also a convenient option when you don't want to stand by the stove. Here's how you can bake tuna patties:

1. Preheat your oven to 350°F (180°C) and line a baking sheet with parchment paper or a silicone baking mat.
2. Form the patties with your hands and place them on the prepared baking sheet.
3. Brush the patties with a small amount of oil, this will help them to get a crispy crust.
4. Bake the patties for 15-20 minutes or until they are golden brown and cooked through.
5. Flip the patties halfway through the baking time to ensure they cook evenly on both sides.
6. You can check if they are cooked by using a meat thermometer, it should read around 145°F (63°C)

Baking tuna patties is a great alternative to frying, it's a healthier option, and it's also very easy to do, you just need to set the oven and wait. Keep in mind that the cooking time may vary depending on the size of your patties.

Other recipes with Canned Tuna:

If this recipe wasn't enough for you, or you just looking for some new canned tuna recipes, here are some healthy options:

Avocado and Tuna Salad 

Tuna and Quinoa Patties

Tuna Sandwich