🧆 Chickpea & Tuna Patties

Tired of chicken and rice? Try these crispy, protein-packed patties made with canned tuna and chickpeas. Cheap, fast, and perfect for gym fuel or meal prep.

📝 Ingredients (makes 5–6 patties)

- 1 can tuna in water (about 120 g drained)

- 100 g cooked chickpeas (or canned)

- 1 egg

- 1 tbsp oat flour (or breadcrumbs)

- Garlic powder, paprika, salt, pepper

- Optional: fresh parsley, onion flakes

🍴 Instructions

1. In a bowl, mash the chickpeas with a fork.

2. Add the tuna, egg, oat flour, and spices. Mix well until a thick dough forms.

3. Shape into small patties with your hands.

4. Heat a non-stick pan with a little oil or spray.

5. Cook patties for 3–4 minutes per side until golden brown and crispy.

6. Serve hot, or let cool for meal prep.

💡 Tips

- Pair with Greek yogurt sauce or hummus.

- Bake instead of frying: 180ºC (350ºF) for ~15 min.

- Add shredded carrots or zucchini to boost volume.

💬 Macros (approx. per patty)

- Calories: 95

- Protein: 10 g

- Carbs: 4 g

- Fat: 4 g

Save this for your next prep day. Cheap, fast, and full of gains 💪🧆

Comments

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