Tuna Melt Muffins: A Complete Entree You Can Hold
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Whether it is for Fridays in Lent or just because, these Tuna Melt Muffins featuring ancient grains are sure to please.
And they make a nice change of pace for some of us that get stuck in a rut.
Tuna Melt Muffins
This recipe comes from the cookbook, Grain Power by Patricia Green and Carolyn Hemming.
I’ve left the recipe at the amount to make 12 small muffins.
However, my older boys can easily eat 5 of these for dinner.
So, I doubled the recipe to get 24 muffins.
Actually, the boys requested that next time I make them I TRIPLE the recipe so we might have some leftovers.
I haven’t tested it out, but suspect you can freeze the extras for quick meals later.
When it comes time to save some in the freezer, make sure to keep them fresh by using a vacuum sealer.
We have a full system, but there’s also a handheld option for those wanting to save space.
FoodSaver 2-in-1 Vacuum Sealing System with Starter Kit, 4800 Series, v4840
FoodSaver FSFRSH0053 FreshSaver Handheld Vacuum Sealing System, Red
Serve with a salad and you’ve got a complete meal!
Of course, hungry family members might appreciate having bread as well.
Tuna Melt Muffins
Ingredients
- 1 Tbsp. chia seeds
- 1/3 cup boiling water
- 1 Tbsp. oil
- 1 Tbsp. water
- 1 cup onion, finely diced
- 1 cup celery, finely diced
- 1 Tbsp. dried Parsley
- 3/4 cup oat flour
- 1 tsp. cornstarch
- 1 tsp. dry mustard
- 1/4 tsp. freshly ground pepper
- 1 cup Cheddar cheese, finely shredded
- 2 6 ounce cans of tuna, drained
- 1 large egg, beaten
- 1 egg white, beaten
Instructions
- In a small bowl, combine the chia seeds and boiling water. The seeds can be whole or ground. Stir with a fork for even distribution of the seeds. Set aside for a few minutes to thicken.
- In a saucepan over low heat, add the oil, water, onion, celery and parsley. Cover and cook until they are tender, about 7 minutes. Remove from the heat and allow to sit until cool.
- Preheat your oven to 375 degrees. Lightly grease a muffin tin or place liners in each compartment.
- Whisk the oat flour, cornstarch, mustard and pepper together in a bowl. Add 1/2 cup of the cheese, stir and set aside.
- In a new bowl, mix together the cooked onion mix with the chia, tuna, egg, and egg white. Add this mixture to your dry mix, stirring until evenly mixed.
- Divide your mixture evenly between 12 muffin compartments and sprinkle the tops with the remaining cheddar cheese.
- Bake for 20 minutes, or until the edges are browned and center is hot.
Notes
If you do not have chia, then you can substitute wtih 1/2 cup of sour cream or plain Greek yogurt.
We double this recipe. Instead of a whole egg plus egg white, I used 3 eggs for the doubled recipe.
Nutrition Information:
Serving Size:
1Amount Per Serving: Calories: 1912Total Fat: 108gSaturated Fat: 33gCholesterol: 352mgSodium: 2895mgCarbohydrates: 91gSugar: 1gProtein: 140g
More Meatfree Recipes
Abstaining from meat for Lent or just trying to incorporate more meatless dishes?
Here are a few recipes I’ve shared in the past on this site.
Just click on the images to get to the recipes.
Here are some meatless recipes from our sister site, Life Beyond Kids.
Marinated Shrimp BowlsRoasted Asian Shrimp & VegetablesSeared Sesame Tuna with Mixed Greens
TAKE CHARGE OF MEALTIME
Weekly Meal Planner
Meal planning can be a daunting task, but with the Weekly Meal Planner in spreadsheet format, it’s a breeze!
It comes with a list of meal ideas to help you plan breakfast, lunch, and dinner for the week ahead. Plus, you can put together your shopping list, so you can make sure you have everything you need.
The planner is the perfect way to make meal planning easy and fun!
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This post was originally published on Mar 2, 2017.
Sounds good to me looks tasty
Thank you for sharing, I love tuna
I know I would like these… I wonder if my boys would? hmm…..
What an easy on the go dinner idea! I’m going to have to try this on our menu this week!
Pinned. Thank you. These look so good!
What a great idea! I love tuna. I’ve used chia seeds maybe once or twice before – so thanks for providing instructions on how to incorporate them.