Gluten-Free Tuna Quinoa Patties
Try this Gluten-Free Tuna Quinoa Patties recipe, or contribute your own.
Try this Gluten-Free Tuna Quinoa Patties recipe, or contribute your own.
- 1/2 cup diced onions
- 3 eggs, lightly beaten
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 cup sun-dried tomatoes chopped
- juice of 1/2 lemon
- 1 cup of quinoa
- 2 cups of vegetable stock
- 5 oz bumble bee light tuna (from pouch or can drained)
- 1/2 tsp salt (or more to taste)
- sun-dried tomato yogurt sauce
- 1 cup of plain yogurt
- 1/4 cup of sun-dried tomatoes coarsely chopped
- Carbohydrate 25.7244133460603 g
- Cholesterol 0 mg
- Fat 0.900146667344553 g
- Fiber 4.97543342184626 g
- Protein 5.03975000322053 g
- Saturated Fat 0.152796666763899 g
- Serving Size 1 1 recipe (274g)
- Sodium 569.551667144839 mg
- Sugar 20.748979924214 g
- Trans Fat 0.280286666881673 g
- Calories 113 calories
Step-by-step
- QUINOA: In a saucepan, cook quinoa according to package instructions, substituting water with vegetable stock. Set aside to cool while you prep other ingredients.
- In a large bowl, combine cooked quinoa, tuna, eggs, onions, sun-dried tomatoes, garlic powder, black pepper, and salt until well incorporated.
- Use a ½ cup measuring scoop to portion and form patties.
- Heat non-stick skillet on medium-high heat. Add enough olive oil or vegetable oil to lightly coat the pan.
- Once oil is hot, add patties to pan. Cook until golden, about 5-7 minutes on each side.
- YOGURT SAUCE: In a blender, puree all the sauce ingredients until smooth.
- Serve with patties.
Gluten-Free Tuna Quinoa Patties: A Busy Mom's Quick and Healthy Recipe
Life as a mom is a whirlwind. Between school runs, work deadlines, and keeping the house afloat, finding time for anything, let alone cooking a healthy, delicious meal, can feel impossible. That’s why I’m always on the lookout for recipes that are quick, easy, and packed with nutrients. These gluten-free tuna quinoa patties are my new go-to, a lifesaver on those crazy busy weeknights. They're incredibly versatile too; perfect for a quick lunch, a satisfying dinner, or even a healthy snack. The best part? They’re surprisingly simple to make, even when you’re short on time!
The secret to these patties lies in the combination of fluffy quinoa and flavorful tuna. Quinoa, a complete protein, adds a satisfying texture and a boost of nutrition, while the tuna provides a healthy dose of lean protein. I love using sun-dried tomatoes for an extra burst of flavor and a touch of sweetness, but feel free to experiment with other additions like chopped bell peppers, spinach, or even some finely diced jalapeños for a little kick. The accompanying yogurt sauce is light, creamy, and perfectly complements the savory patties. It adds a refreshing tang that balances the richness of the tuna and quinoa.
Why this recipe works for busy moms (and everyone else!):
- Quick and Easy: The entire recipe comes together in under 30 minutes, making it perfect for busy weeknights.
- Healthy and Nutritious: Packed with protein, fiber, and essential nutrients, these patties are a guilt-free indulgence.
- Gluten-Free: Suitable for those following a gluten-free diet.
- Versatile: Serve them as patties, add them to salads, or use them as burger alternatives. The possibilities are endless!
- Kid-Friendly (mostly!): My kids actually enjoy these, although I sometimes need to sneak in extra veggies. A win in my book!
Tips and Variations:
- Make it ahead: Prepare the patty mixture in advance and refrigerate it for up to 2 days. This makes for a super speedy weeknight dinner.
- Customize your flavors: Experiment with different herbs and spices to create your own unique flavor combinations. Consider adding a pinch of cumin, coriander, or even some curry powder for an exotic twist.
- Add more vegetables: Boost the nutritional value by adding finely chopped vegetables like zucchini, carrots, or bell peppers to the patty mixture.
- Different sauces: While the sun-dried tomato yogurt sauce is delicious, you can also experiment with other sauces, such as a creamy avocado sauce or a spicy sriracha mayo.
- Freezing options: Cooked patties can be frozen for later use. Simply reheat them in the microwave or oven when ready to eat.
Beyond the practicality and speed, this recipe brings a sense of satisfaction. Knowing I've created a healthy and delicious meal for my family, using simple ingredients and minimal fuss, gives me a real sense of accomplishment. It's the kind of recipe that makes even the busiest days a little brighter. Give it a try, and I’m confident it will become a staple in your kitchen too. Let me know in the comments how you enjoyed it and any variations you experimented with!
Ingredients you'll need: (This is just a reminder; the full ingredient list is provided with the recipe.) Quinoa, tuna, eggs, onions, sun-dried tomatoes, garlic powder, black pepper, salt, plain yogurt, olive oil.
