The base ingredients for the tuna salad are:
- 1 tin of tuna, drained;
- 1 heaped tbsp Hellman’s light.
The ingredients I use in my Tuna Muffins (but you can omit one or more):
- 1/2 small red onion, finely chopped;
- 1 tbsp Capucine capers;
- 1 stalk of celery, finely chopped;
- 100g protein cheese (Eat Lean), grated +50g to sprinkle on top;
- 1 beef tomato, chopped.
Last but not least, the ingredients that you can try for your Tuna Salad:
- 1 chopped cucumber;
- 200g spiralised & chopped courgette;
- 2 grated carrots.
You will also need 250g of Two Chicks egg whites and 3 eggs whisked together with a bit of pepper and salt (in case you’re not using capers as they’re salty enough). That is the base of the muffins and perfectly distributes between 12 muffin cups. (For full fat muffins, use one whole egg per muffin cup.)
Spray or baste the tray with a bit of olive oil to ensure muffins won’t stick, pour the egg mix in and drop roughly 1 tbsp of your tuna mix in every muffin cup. You can also add a tiny bit of mayo on top of every muffin before adding the remaining grated cheese – this will allow for a lovely surprise when you bite into the muffins later!
Cook the muffins at 200C for about 15 minutes. If you’re preparing two batches like I did today, allow for an extra 5 minutes cooking time. They’ll come out mega hot so be careful when you bite into them immediately, so just a couple of minutes of cool time might be a good idea. They should slide out of the tray perfectly if you oiled it or if you have a new tray. In case they get stuck, it might be time to invest in a new tray, but don’t worry, they’re only about £5 in Sainsbury’s.
One egg white mix muffin is around 80kcal and 9g of protein, and a whole egg muffin around 109kcal and 8g. I normally have about 4-5 muffins as a meal and back in the olden days when we were still allowed outside, I used to take these with me to eat on the go. No mess, no need for cutlery and you can nibble on one at a time if you’d like instead of having to commit to a full blown meal and it keeps your cravings at bay. Perfect!
Lots of love,