Every January, I set ambitious goals for myself. I chase them in earnest for a few weeks. Then, before I even realize what’s happened, it’s March and many of my good intentions have evaporated beneath the pressures of everyday day life. This year, I’m trying a new tactic. At the end of each month, I’m taking five minutes to ask myself what worked, what didn’t, and what I’d like to stop, start, or continue doing the next month. On the list for what worked in January and will continue as long as I need to get dinner on the table: Avocado Tuna Cakes.

Baked Avocado Tuna Cakes. Quick, easy, and healthy. The best thing you can do with canned tuna! Budget-friendly, simple, and great for fast dinners and lunches. High protein, low carb recipe. wellplated.com | @wellplated

This post is sponsored by Chicken of the Sea.

Goals I set for myself in the kitchen this year include cutting down on our monthly grocery bill, going meatless twice per week, and eating seafood two to three times per week.

The meatless meal part has been easy—if you need some suggestions, you can check out the vegetarian section of my recipe index—but seafood portion has been harder, especially since I live in landlocked Wisconsin. Good-quality, fresh seafood, while it’s certainly available, is fairly expensive, and it still feels like more of a splurge versus something to be enjoyed several nights a week.

Easy Baked Avocado Tuna Cakes. Quick, healthy, and delicious! This simple, budget-friendly recipe is a family favorite. Recipe at wellplated.com | @wellplated

Then I remembered an important ingredient that was a staple in my pantry my first few years out of college—canned tuna.

I know what you are thinking: canned tuna? This is a food blog, and she is suggesting canned tuna? And the answer is yes. Yes, I absolutely am. Canned tuna is an incredibly easy, healthy, and budget-friendly way to enjoy seafood. It’s low in fat, high in protein, and, thanks to recipes like these Avocado Tuna Cakes, it’s delicious too!

Now, I will say that not all canned tuna is created equal. You want to look for tuna that’s meaty, comes in good-sized chunks, and that (despite being from a can) tastes relatively fresh. I’ve tried a few different brands, and I keep coming back to Chicken of the Sea. The tuna is good quality and affordable, and the brand even provides customers the ability to go online and trace the source and processing method of every can of tuna they buy.

Easy Baked Avocado Tuna Cakes. Healthy, high-protein, and budget friendly! Recipe at wellplated.com | @wellplated

If you feel hesitant about canned tuna, Avocado Tuna Cakes are a great place to start. They’re crispy on the outside, moist and creamy on the inside, and include plenty of fresh ingredients to keep them bright and light. Honestly, if I hadn’t told Ben that I’d used canned tuna in the recipe, I don’t think he even would have known.

And if you already regularly rely on canned tuna as a fast, healthy way to get your protein? You are going to love these baked tuna cakes too!

Avocado Tuna Cakes—A Nutritional Powerhouse

The combo of avocado and tuna provides double the source of Omega-3s (which are part of the reason the U.S. 2016 Dietary Guidelines advise Americans to eat two to three servings of seafood per week), and it makes the tuna cakes extra filling and juicy too. A splash of lime, handful of cilantro, and dash of hot sauce give the patties a zippy Southwest flair. Finally, because the tuna patties are baked, there is very little clean-up, AND the entire recipe can be on the table in less than 30 minutes. We have a keeper! (Not feeling tuna? Try this Salmon Patty Recipe!)

Easy Baked Avocado Tuna Cakes. Healthy, low carb, and DELICIOUS! Creamy on the inside, crispy on the outside. A simple, yummy, budget-friendly meal. This is the best recipe with canned tuna! Recipe at wellplated.com | @wellplated

Ben had his tuna cakes burger-style on a pretzel bun topped with Greek yogurt and more avocado and salsa, while I preferred mine on top of greens. I warmed up the leftovers the next day with cheese. No matter how you enjoy them, these easy Avocado Tuna Cakes are a simple, tasty way to introduce more seafood into your diet—and to land a healthy meal on the table more quickly tonight.

Two things:

  1. A shout-out to my Nourished Planner, which gave me the idea to reflect on what should stop, start, or continue each month. I never knew I could be this much of a planner super fan, but here I am.
  2. Enter to win a $100 Visa Gift Card from Chicken of the Sea. Details below the recipe. Good luck!

Giveaway ended. Congrats to the winner and thank you to all who entered!

Baked Avocado Tuna Cakes. Quick, easy, and healthy. The best thing you can do with canned tuna! Budget-friendly, simple, and great for fast dinners and lunches. High protein, low carb recipe. wellplated.com | @wellplated
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Avocado Tuna Cakes

Yield: 6 cakes (1/3-cup size each)
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Baked Avocado Tuna Cakes. Quick, easy, and healthy! Fresh-tasting, high protein, and budget-friendly. Serve them on buns or atop greens for a low-carb option.

Ingredients

For the Avocado Tuna Cakes:

  • 1 medium ripe avocado — peeled and pitted
  • 2 cans Chicken of the Sea EZ-Open Solid White Albacore Tuna in Water — (5 ounce cans), drained
  • 1/4 cup seasoned whole wheat bread crumbs
  • 1/4 cup finely chopped red onion
  • 2 tablespoons finely chopped fresh cilantro
  • 1 tablespoon freshly squeezed lime juice
  • 1 teaspoon hot sauce — plus additional to taste
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1 large egg

Optional, for Serving:

  • Whole wheat hamburger buns — toasted whole wheat bread, or a bed of mixed greens
  • Sliced avocado — cheese, plain Greek yogurt or sour cream, cilantro, salsa

Instructions

  1. Preheat the oven to 400 degrees F. Lightly coat a baking sheet with cooking spray.
  2. In a large mixing bowl, lightly mash the avocado. Add the tuna, bread crumbs, red onion, cilantro, lime juice, hot sauce, garlic powder, salt, and egg. Mix until the ingredients are fairly well combined. (It's ok if the mixture is a little clumpy.)
  3. Form into 6 patties, then arrange the patties on the prepared baking sheet. Bake for 10 minutes, flip, then continue baking until the outsides are lightly crisp and the cakes are cooked through, about 10 additional minutes. Enjoy warm.

Recipe Notes

  • Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a lightly oiled skillet over medium heat.
  • If you'd like to make the recipe gluten free, use gluten-free bread crumbs. You could also swap ground gluten-free rolled oats. (I haven't tried either, but I think both would work nicely.)
Course: Main Course
Cuisine: American
Keyword: Avocado Tuna Cakes, Easy Dinner Recipe

Nutrition Information

Amount per serving (1 tuna cake) — Calories: 102, Fat: 5g, Saturated Fat: 1g, Cholesterol: 33mg, Sodium: 269mg, Carbohydrates: 6g, Fiber: 2g, Sugar: 1g, Protein: 10g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

Bonus: Win a $100 Visa Gift Card!

From now until March 15, Chicken of the Sea is giving away ten $100 Visa gift cards every single week! They’ll be sharing virtual cards with healthy tips and tricks, plus recipe suggestions on their social media. For a chance to win, join the conversation by sharing your own ideas, tips, and inspiration. You can enter the contest via digital form on Chicken of the Sea’s website or Facebook page, or use the hashtag #EatMoreSeafood on Twitter or Instagram. Your suggestions will be used to make future cards and the grand prize winners will receive Chicken of the Sea seafood for a year. You can find more details here.

I am an official ambassador for Chicken of the Sea. Chicken of the Sea provided me with EZ-Open cans for the purpose of this post, as well as compensation for my time. As always, all opinions expressed in this post are my own.