Tuna and chicken are classic bro foods if you’re a lifter who needs to pack in a bunch of protein into the day. But it doesn’t need to be boring.
I tinkered with tuna cakes and came up with a recipe that I’d eat even if I weren’t trying to build some serious muscle. High protein meals are important for fat loss too: they help you retain precious muscle and stay full.
I designed this recipe to be very light on calories, making it perfect for a small lunch or snack on days when you want to spend your calories on a bigger meal or uh, maybe a few beers later on.
One note: don’t use liquid egg white for these. It makes them way too goopy. Crack an egg and save the yolk for something else.
Eat them on their own or pair with a salad for a bigger meal. Either way, I think you’ll love them as much as I do.
Here’s the video. The full, printable recipe and nutrition info follows. Enjoy!
Nutrition for one serving: mine made 3 cakes:
138 calories|1g fat|6g carb|27g protein|2g fiber
- 1 pouch of light tuna packed in water (or a can), drained
- .75 oz baby spinach, finely chopped (1 handful)
- 1/2 cup raw zucchini, grated and drained/squeezed
- 2 large egg whites
- 1/2 teaspoon garam masala
- 1/2 teaspoon cumin
- 1/2 teaspoon curry powder
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garlic powder
- salt and pepper to taste, optional sprinkle of cayenne
- 1-2 Tbsp plain nonfat Greek yogurt
- 1 big squeeze of lemon juice
- Optional: a small amount of chopped cilantro or parsley to sprinkle on top.
- Mix your sauce first and set aside. It's just the yogurt and lemon juice.
- Grate the zucchini and squeeze it well. Place into a bowl with the remaining ingredients and combine. Form into 3-4 patties.
- Heat a nonstick frying pan over medium-high heat and gently transfer the patties to the pan. They'll be slightly loose, but that's okay. They'll firm up.
- Cook 2-3 minutes per side and remove from heat.
- Top with lemon sauce and eat!
- These can be made ahead and reheated. Recipe is for 1 serving, but could easily be multiplied.