Looking for a quick, nutritious, and delicious lunch? These savory quinoa and tuna patties served with a creamy avocado dill sauce are just what you need. Packed with protein, fiber, healthy fats, and flavor, this meal is perfect for busy weekdays or nutritious meal prep.
What Are Quinoa and Tuna Patties?
Quinoa and tuna patties are small, pan-fried cakes made from cooked quinoa, canned tuna, eggs, breadcrumbs, and herbs. They are crispy on the outside and tender on the inside. Combined with a creamy avocado dill sauce, they make a delightful and balanced meal that’s easy to prepare and packed with nutrients.
Health Benefits of Quinoa, Tuna, and Avocado
Quinoa
Quinoa is considered a super grain because it is high in protein, fiber, and essential amino acids. It’s also gluten-free and rich in vitamins and minerals like magnesium, iron, and B-vitamins, making it ideal for a wide range of dietary needs.
Tuna
Canned tuna is a convenient and excellent source of lean protein and omega-3 fatty acids. It supports heart health, brain function, and muscle repair. Choose tuna packed in water for a lower fat option.
Avocado
Avocados provide heart-healthy monounsaturated fats, potassium, fiber, and antioxidants. They help lower bad cholesterol and keep you full longer. When blended into a sauce with fresh dill and lemon, they elevate the patties with a creamy, refreshing finish.
Precautions
When using canned tuna, check the label for mercury content, especially if making for children or pregnant individuals. Also, be mindful of sodium levels in canned goods and rinse if necessary. Avocados are high in calories, so use in moderation if managing weight.
Recipe: Savory Quinoa and Tuna Patties with Avocado Dill Sauce
Ingredients
For the patties:
- 1 cup cooked quinoa (about 1/3 cup dry quinoa)
- 2 cans (5 oz each) tuna, drained
- 2 large eggs
- 1/3 cup whole wheat breadcrumbs (or gluten-free breadcrumbs)
- 2 tablespoons chopped green onions
- 1 tablespoon chopped parsley (optional)
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil, for cooking
For the avocado dill sauce:
- 1 ripe avocado
- 2 tablespoons plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon fresh dill (or ½ teaspoon dried dill)
- 1 small garlic clove, minced
- Salt and pepper to taste
- 1–2 tablespoons water, for thinning the sauce
Instructions
Step 1: Prepare the quinoa
If you don’t already have cooked quinoa, add 1/3 cup quinoa to 2/3 cup water in a saucepan. Bring to a boil, cover, reduce heat to a simmer, and cook for 15 minutes or until water is absorbed. Let cool slightly.
Step 2: Mix the patties
In a large bowl, combine cooked quinoa, drained tuna, eggs, breadcrumbs, green onions, parsley, garlic powder, salt, and pepper. Stir until fully combined. The mixture should be sticky enough to form into patties. If it’s too wet, add a bit more breadcrumbs.
Step 3: Form and cook patties
Divide the mixture into 6–8 portions and shape into small, flat patties. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for 3–4 minutes per side or until golden brown and heated through. Transfer to a plate lined with paper towels.
Step 4: Make the avocado dill sauce
While the patties cook, mash or blend the avocado with Greek yogurt, lemon juice, dill, garlic, salt, and pepper. Slowly add water until desired consistency is reached. The sauce should be smooth and creamy.
Step 5: Serve
Serve the quinoa and tuna patties warm, topped or dipped with the avocado dill sauce. They pair perfectly with a fresh side salad or over brown rice for a more filling plate.
Tips and Variations
- For a spicier flavor, add red pepper flakes or hot sauce to the mix.
- Try using canned salmon instead of tuna for variation.
- Use dairy-free yogurt to keep the sauce vegan-friendly.
- Make a double batch and freeze uncooked patties between parchment paper for convenient future meals.
Conclusion
These savory quinoa and tuna patties with avocado dill sauce are more than just a healthy lunch—they’re a satisfying choice full of flavor, nutrients, and heart-healthy ingredients. Whether you’re meal prepping or cooking for your family, this recipe will become a go-to in your weekly rotation. Try them today for a clean eating option that doesn’t compromise on taste!
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