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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.
Serve with a salad and you’ve got a complete meal!
Of course, hungry family members might appreciate having bread as well.
- 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
- 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.
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.
Amount Per Serving: Calories: 1912 Total Fat: 108g Saturated Fat: 33g Cholesterol: 352mg Sodium: 2895mg Carbohydrates: 91g Sugar: 1g Protein: 140g
More Meatfree Recipes
Whether you are 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.
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This post was originally published on Mar 2, 2017.