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PROTEIN-PACKED TUNA & AVOCADO RICE CAKE
19

PROTEIN-PACKED TUNA & AVOCADO RICE CAKE

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

PROTEIN-PACKED TUNA & AVOCADO RICE CAKE

This protein-packed tuna and avocado rice cake is a quick, nutritious snack that delivers a perfect balance of lean protein, healthy fats and fibre. The creamy mashed avocado complements the flaked tuna, while the crisp rice cake adds a satisfying crunch. Lightly seasoned with salt and pepper, this simple yet delicious snack is a fantastic option for those looking to stay full and fuelled throughout the day. Whether you need a post-workout bite, a light lunch or a midday pick-me-up, this easy-to-make recipe is both filling and flavourful while keeping things low-carb and gluten-free.

RECIPE CATEGORY

Snack, Lunch, Healthy Meal

SERVING SIZE

1

CUISINE

American, Mediterranean, Healthy Eating

PREPARATION/TECHNIQUES

No-Cook, 5 Ingredients or Less, Quick & Easy

OCCASION/HOLIDAY

Post-Workout Snack, Meal Prep, Office Lunch, Light Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Low Carb, Gluten-Free, Dairy-Free, Heart-Healthy

DISH TYPE

Snack, Open-Faced Sandwich, Healthy Treat

INGREDIENTS

The following are the ingredients we need to prepare this tuna and avocado rice cake.

  • 1 rice cake
  • 50g canned tuna, drained
  • ¼ avocado, mashed
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180 kcal
  • Protein: 16g
  • Carbohydrates: 12g
  • Fats: 9g
  • Fibre: 4g
  • Sugars: 1g
  • Sodium: 220mg

PREPARATION

  • Prepare The Avocado: Mash the avocado with a fork until smooth. Season with salt and pepper to taste.
  • Drain The Tuna: Ensure the tuna is well-drained to prevent sogginess.
  • Assemble The Rice Cake: Spread the mashed avocado evenly over the rice cake.
  • Add The Tuna: Flake the tuna on top of the avocado layer.
  • Season And Serve: Sprinkle with additional salt and pepper, if desired. Enjoy immediately.

PREP TIME

5 minutes

COOKING TIME

None (No-Cook)

TIPS

Here are some tips to help you prepare this tuna and avocado rice cake.

  • Use A High-Quality Tuna: Opt for canned tuna in water for a lighter option or in olive oil for added flavour.
  • Choose Ripe Avocado: A soft avocado will spread easily and blend well with the tuna.
  • Drain Tuna Well: Excess moisture can make the rice cake soggy. Press the tuna against a strainer for the best results.
  • Add Extra Texture: Sprinkle sesame seeds or crushed almonds on top for additional crunch.
  • Enhance The Flavour: A squeeze of lemon juice or a dash of chilli flakes can add a flavour boost.

VARIATIONS

  • Spicy Kick: Mix a dash of sriracha or hot sauce into the mashed avocado for some heat.
  • Extra Protein: Add a boiled egg slice on top for an even higher protein boost.
  • Dairy-Free Creaminess: Replace avocado with hummus or dairy-free cream cheese for a different creamy base.
  • Crunchy Addition: Top with sliced cucumber or radish for a refreshing crunch.
  • Zesty Flavour: Mix a teaspoon of Greek yoghurt into the tuna for a tangy touch.

PREPPING AND STORAGE

  • Short-Term Storage: Best eaten fresh to maintain crunch, but can be prepared up to 2 hours in advance.
  • Refrigeration: Store prepared tuna and mashed avocado separately in airtight containers for up to 24 hours. Assemble before eating.
  • Freezing Option: Not suitable for freezing as the rice cake loses its texture.

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