Fit Courgette & Tuna Patties: High Protein, Low Fat Dinner
These baked courgette and tuna fritters are light yet filling, making them perfect for lunch or dinner. I use tinned tuna, courgette, spelt flour, and Parmesan to add protein and flavour without making the dish heavy. Served with a creamy garlic natural live yoghurt dip and a fresh salad, eating healthy becomes easy and tasty.
Nutrition
- Calories 266kcal 83kcal
- Fat 6.0g 1.9g
- Carbs 24.7g 7.7g
- Protein 28.7g 9.0g
- Fibre 2.3g 0.7g
Ingredients
- Main Recipe
Dip
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
This recipe is quick, healthy, and full of flavour. Courgette keeps the patties moist, tuna adds protein, and Parmesan ties everything together. Baking instead of frying makes them lighter but still satisfying. With a creamy garlic yoghurt dip, it’s a meal I feel good about eating.
Tips and Variations
- Try using light cheddar or feta instead of Parmesan for a different flavour.
- Add fresh herbs such as parsley, dill, or coriander to make the fritters even fresher.
- Mix in some grated carrot or sweet potato for more veggie goodness.
- Swap spelt flour for oat or wholemeal flour for more fibre.
- Add some chilli flakes or paprika if you like a bit of spice.
- Serve the fritters hot with a crisp side salad for extra balance and crunch.
- You can also turn the fritters into protein-packed burgers by serving them in a wholemeal bun.
- These fritters are great for meal prep. Bake them ahead of time and reheat for a quick lunchbox option.
Meal Storage
Store cooled fritters in an airtight container in the fridge for up to 3 days. Reheat them in the oven or air fryer to keep them crisp.
Freezer tips
You can freeze the fritters as well. Place parchment paper between them and store in an airtight container at -18°C for up to 2 months.
Let them defrost in the fridge overnight before reheating.
Frequently Asked Questions
Yes! You can swap spelt flour for oat flour, almond flour, or ground flaxseed to make a gluten-free version.
Absolutely. Pan-frying works too, but baking keeps them lighter and uses less oil.
Serve them with a crisp salad, natural live yoghurt dip, roasted vegetables, or even inside a wholemeal wrap.
Yes, they’re perfect for meal prep. Just store them in the fridge and reheat when you need them.
Yes, you can cook and flake the tuna before mixing it in. Canned tuna is quicker and just as tasty.
Closing Note
These courgette and tuna patties are light, crisp and filling, with enough protein to work for lunch, dinner or a simple make-ahead snack. Serve them with the garlic yoghurt dip and a fresh salad, or try them next to this crispy courgette oat fritters recipe.
- 💪 High Protein
- 🪶 Low Fat
- 🍞 Lower Carb
- 🧊 Freezer Friendly
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