TUNA Pancakes Recipe (Healthy + Cheap)

Tuna Pancakes Recipe
Written by Derek Howes

Do you like tuna? Do you like pancakes? If so, you’re going to love this quick, healthy, and CHEAP Tuna Pancakes recipe!

Here is the recipe:

  • 1/2 Cup (40g) Rolled Oats
  • 2 Cans Tuna
  • 1/2 Teaspoon Black Pepper
  • 1/4 Teaspoon Salt
  • 1 1/2 Teaspoons Minced Garlic (or 3 Cloves)
  • 2 Large Eggs
  • 1/4 Cup Red Onion
  • 2 Tablespoons Canola Oil

Calories in the WHOLE recipe:

  • Calories: 625
  • Fat: 29g
  • Saturated Fat: 5g
  • Sodium: 861mg
  • Carbs: 30g
  • Fiber: 4g
  • Sugar: 2g
  • Protein: 61g

Calories in each pancake (if you make 5):

  • Calories: 125
  • Fat: 5.8g
  • Saturated Fat: 1g
  • Sodium: 172.2mg
  • Carbs: 6g
  • Fiber: .8g
  • Sugar: .4g
  • Protein: 12.2g

Blend or process your Rolled Oats until they look like flour. Drain your Tuna, chop up your Red Onion, and then combine all of your ingredients into a bowl aside from your Canola Oil. Mix everything together. Take out a stove top pan, put your burner on Medium Heat, add your Canola Oil into your stove top pan, and then let that heat up. Shape your mix into pancakes however big you want to make them and then cook each side for around 2:00-3:00 or until each side is golden brown. Mouthgasm!

Tips:

  • Add spices, Sriracha, BBQ sauce, soy sauce, or anything else you can think of into the recipe or on top of them!
  • Double or triple the recipe to last you all week!

About the author

Derek Howes

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

5 Comments

  • Hey derek my name is frank im from dominican republic thank you man you had change my life with my diet thanks for all that good recipe know its much easier to me to eat good and stay lean keep goin on my friend i also love your protein powder for my pancakes.

    • Hey Frank, you’re the man! Thank you for those kind words. My parents LOVE the Dominican Republic and go there multiple times a year – can’t wait to take a trip there myself!

  • Jajja if you come you know you have a friend over here it will be a pleasure to meet you i also bought your t shirt of the protein chef im promoting your page in the gym that i go to train showing how to eat good stay lean and healthy keep goin derek your doing a great job im fan of you and your website.

  • Hi derek im from brooklyn new york but i have been raised in puerto plata thats a city of the dominican republic my parents are from here i love bodybuilding to me more than a sport its a lifestyle im using labrada products and of course your protein chef baking i love it cuzz i do alot of deserts with it can you tell me a recipe how can i do cookies and cream pancakes please thanks your the best chef in the world man keep goin on my friend.

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