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.