Tuna Cakes - PCOS-Friendly Recipe
This Tuna Cakes is a PCOS-friendly recipe with 189 calories, 21.16g protein, and 11.49g carbs per serving. Ready in 25 minutes. High in fiber (0.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cans light tuna in water, drained, flaked
- 3/4 cup water
- 1/3 cup fat free mayonnaise
- 1 large egg
- 1 medium onion
- 1 cup shredded part-skim mozzarella cheese
- 1 cup chicken stuffing
Instructions
- Mix all ingredients and refrigerate for 10 minutes (ideally overnight).
- Heat a large non-stick skillet sprayed with cooking spray on medium heat.
- Use ice cream scoop to add 1/3-cup portions of tuna mixture, in batches, to skillet. (Can also be baked in the oven at 350 °F (175 °C) for 10-15 minutes per side).
- Flatten into patties with back of spatula. Cook 6 minutes or until golden brown on both sides, carefully turning patties over after 3 minutes.
- For easier handling in the skillet - mix all ingredients. Shape into patties as directed. Place in single layer on baking sheet. Refrigerate 1 hour before cooking as directed.
- Note: you can mix up the ingredients as well with shredded carrots, or bread crumbs, green onions, celery, different spices, lobster or crab meat, etc.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Tuna Cakes contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Tuna Cakes can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Tuna Cakes recipe is designed to be PCOS-friendly. At 189 calories per serving with 21.16g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 189 calories, 21.16g protein (45%), 11.49g carbs, 6.28g fat. Plus 0.9g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Appetizer. At 189 calories, it fits within typical PCOS meal plan targets for Appetizer. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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