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Weeknight Tuna Burger

Try this quick and easy recipe to take the stress out of meal prep! Using a protein like canned tuna that’s already cooked reduces cook time! Make this wholesome hit a homerun with some vegetable toppings!

Canned salmon works well for this recipe if you want to switch it up or need to substitute the canned tuna.

This recipe makes future meal prep even easier by having enough for leftovers to keep in the freezer for easy re-heating.*


2 cn light tuna (5 oz, drained)
1⁄4 c low-fat yogurt (plain)
1 T mustard
1 t hot sauce (to taste, optional)
1⁄4 c bread or cracker crumbs (or oats)
1⁄2 c corn (fresh, frozen, or canned; can use peas instead)
1 t garlic powder
  salt and pepper to taste
  oil or cooking spray
4 whole wheat hamburger buns

Yield amount

4 Servings

Preparation time

15 minutes

Cooking time

5 minutes

Total time

20 minutes


  1. In a large bowl, combine the tuna, yogurt, mustard, hot sauce, breadcrumbs, corn or peas, and seasonings. Mix with a spoon or your hands until combined. You should be able to form 4 patties.
  2. Heat a pan over medium heat. Add oil or cooking spray to the pan and heat. Add patties and cook until golden brown (about 2-3 minutes).
  3. Flip patties and cook on the other side for another 2-3 (or until golden brown and heated through).
  4. Place your patty on a bun and add your toppings of choice. Enjoy!


*To freeze the patties, lay them on a cookie sheet or plate and place them in your freezer. Once frozen (after 3-4 hours), they can be placed in a freezer bag and will not stick together. Keep them frozen for up to 6 months. To thaw, place as many as you need in the refrigerator overnight, then cook as directed above.

Equipment you’ll need:

  • Bowl
  • Spoon
  • Measuring cups
  • Measuring spoons
  • Can opener
  • Frying pan
  • Spatula


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