Tuna Pancakes

5 Cakes125 cals

Looking for some quick and healthy tuna ideas? Try these Tuna Pancakes! This high protein recipe is super easy to make, packed with flavor, and great for meal prep!

Homemade Oat Flour

The first thing you need to do for this recipe is make some oat flour. Don’t worry, it takes no time at all to do this!

To make homemade oat flour all you need to do is to take out either a blender or food processor and add 1/2 cup of rolled oats into it. You can make more or less than this, this is just how much we’re using for the recipe today.

From here you just blend or process your rolled oats until they look like flour. Easy, right?

Tuna Pancakes

Add into a mixing bowl your oat flour, 2 large whole eggs, 1/4 teaspoon of salt, 1/2 teaspoon of black pepper, 1 1/2 teaspoons of minced garlic, 1/4 cup of chopped red onion, and 2 drained 5 ounce cans of tuna.

Mix all of those tuna pancakes ingredients together until well incorporated.

Take out a stovetop pan, turn your burner on medium heat, and add 2 tablespoons of canola oil into your pan.

Shape your tuna pancakes however big you want them and add them into your pan once it heats up. I made 5 tuna pancakes today.

Cook each side of your pancake(s) for 2-3 minutes or until golden brown.

You can easily change up the flavor of your tuna pancakes by adding other spices, sauces (BBQ!), vegetables, or anything else you can think of into the recipe or on top of them. Let us know your favorite variations in the comments below!

Try some Fluffy Cottage Cheese Pancakes next.

Tuna Pancakes Recipe

Tuna Pancakes

Looking for a quick and healthy tuna meal prep? Try these Tuna Pancakes! This high protein recipe is delicious and super cheap to make.
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Course
Cuisine: American
Keyword: fried tuna, tuna cakes, tuna pancakes
Servings: 5 Cakes
Calories: 125kcal
Cost: $3
Course: Main Course
Cuisine: American
Keyword: fried tuna, tuna cakes, tuna pancakes
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 5 Cakes
Calories: 125kcal
Cost: $3

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Ingredients

  • ½ Cup Rolled Oats - 40g
  • 2 Cans Tuna
  • ½ Teaspoon Black Pepper
  • ¼ Teaspoon Salt
  • 1 ½ Teaspoons Minced Garlic - or 3 Cloves
  • 2 Large Whole Eggs
  • ¼ Cup Red Onion
  • 2 Tablespoons Canola Oil

Instructions

  • Blend or process your Rolled Oats until they look like flour
  • Drain your Tuna, chop up your Red Onion, and combine all of your ingredients into a bowl aside from your Canola Oil
  • Mix everything together
  • Take out a stovetop pan, turn your burner on Medium Heat, add your Canola Oil in, and let that heat up
  • Shape your mix into pancakes (however big you want to make them)
  • Cook each side for around 2-3 minutes or until golden brown

Video

Notes

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

Nutrition

Calories: 125kcal | Carbohydrates: 6g | Protein: 12.2g | Fat: 5.8g | Saturated Fat: 1g | Sodium: 172.2mg | Fiber: 0.8g | Sugar: 0.4g

7 Comments

  1. ALSTON on May 2, 2020 at 2:49 pm

    Hey king love the recipe but I have one question….is there anyway I can substitute the eggs ?????

    • Derek Howes on May 27, 2020 at 6:03 pm

      Hey Alston. I’ve not tried this but just thinking a bit outside the box…how about cottage cheese, yogurt, or some mashed potatoes?

  2. Frank Pichardo on February 18, 2017 at 12:00 am

    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.

  3. Frank Pichardo on February 16, 2017 at 12:00 am

    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.

  4. Frank Pichardo on January 10, 2017 at 12:00 am

    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.

    • Derek Howes on January 13, 2017 at 12:00 am

      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!

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