Tuna Croquettes

I first made these tuna croquettes a couple of years ago when I was on the hunt for high protein savoury snacks that didn’t require much time, planning, or cooking skill. As a nutrition coach, this is exactly the kind of recipe I love sharing; simple, budget-friendly, and genuinely satisfying. Canned tuna is one of the most underrated protein sources, and when you combine it with a little egg, vegetables, and cheese, it turns into something far more exciting than a basic tuna salad.

These croquettes are perfect as a post-workout snack, light meal, or part of your weekly meal prep. They deliver protein, texture, and flavour without deep frying, making them a great example of a healthy canned tuna recipe that still feels comforting and indulgent.

Ingredients

• 110 g canned tuna, drained
  Substitution: Salmon or mackerel for different fish croquettes.
• 1 tablespoon chopped cucumber
  Substitution: Grated zucchini or bell pepper (squeeze excess moisture).
• 1 tablespoon chopped onion
  Substitution: Spring onion or shallot.
• 1 large egg
  Substitution: Egg white only for a lighter option.
• 1 tablespoon mozzarella cheese
  Substitution: Cheddar, parmesan, or dairy-free cheese.
• Panko breadcrumbs, for coating
  Substitution: Wholewheat breadcrumbs or crushed cornflakes.
• Low-calorie oil spray, for cooking

Step-by-Step Method

1. Make the mixture

Add tuna, cucumber, onion, egg, and mozzarella to a food processor. Pulse until combined but not completely smooth.
Coach tip: Leaving some texture makes the tuna croquette more satisfying to bite into.

2. Shape the croquettes

Divide the mixture into 6 portions and shape into small patties or logs. Roll each one in panko breadcrumbs until evenly coated.
Coach tip: Slightly wet hands help prevent sticking.

3. Air fry

Place the croquettes in the air fryer basket in a single layer. Lightly spray with oil.
Air fry at 180°C (356°F) for 12 minutes, turning halfway, until golden and crisp.
Coach tip: This method answers the common question, “can you fry tuna?”—yes, and the air fryer keeps it light.

4. Rest and serve

Let cool for 2–3 minutes before serving to help them firm up.

Tips and Variations

• Turn these into air fryer tuna cakes by flattening them slightly.
• Bake at 190°C (375°F) for 15–18 minutes if you don’t have an air fryer for baked tuna patties.
• Add herbs like parsley or dill for extra freshness.
• Mix in chilli flakes or paprika for a spicy version.
• Double the batch for easy meal prep snacks.

Storage, Serving & Reheating

• Storage: Store in an airtight container in the fridge for up to 3 days.
• Serving: Enjoy on their own, with a yogurt dip, or alongside a salad.
• Reheating: Reheat in the air fryer for 3–4 minutes or microwave briefly.

Final Note

If you try these air fryer croquettes, let me know how you served them. Share your version, leave a comment, or tag me @alexarciab I love seeing your takes on these recipes.

Simple recipes like this prove that healthy eating doesn’t have to be complicated. These tuna croquettes are practical, nourishing, and genuinely enjoyable, exactly what high protein savoury snacks should be.

Alex :)