Low-carb breakfast options can be a bit of a challenge, especially for those just starting out on a low-carb diet.
This recipe is a slightly unusual take on lowcarb breakfast pancakes and a good way to jazz up tinned tuna. Nutritional value is great – only 2g net carbs per pancake. Tin of tuna is combined with grated courgette, eggs and coconut flour. Adding some spices is essential as it might be a bit bland otherwise!
Low-carb pancakes with tuna – Ingredients
Some of these ingredients are available from the low-carb shop on this website (delivery to the UK and Europe).
- 1 tin of tuna in olive oil – 115g (3oz)
You don’t need to drain the oil – just add the whole tin as is - 1 large grated courgette (aka zucchini) – 200g (7oz)
- 2 large eggs
- 20g (0.7oz) coconut flour
- 2 tsp dried chilli flakes or 1 whole fresh chilli, finely chopped
(this bit is important – recipe won’t taste as nice without spices) - 1/2 tsp salt
- 1/2 tsp black or red pepper
- Optional: 1/8 tsp xanthan gum or 1 tbsp psyllium husks
These are optional, but would help to improve the texture of the pancakes.
Low-carb pancakes with tuna – Method
- Flake tuna into small bits, add grated courgette and eggs and mix thoroughly
- Combine coconut flour with spices and other dry ingredients and add to the tuna mixture
- Mix everything together thoroughly
- Leave to stand for 5 minutes or so – coconut flour will absorb moisture and make the mix more sticky
- Heat a little bit of oil in a frying pan
- Use a large spoon to add mixture to the pan (the amounts listed above make 6 large pancakes) and form flat round pancakes, aim for about 3-5mm thick.
- Fry on a medium heat for about 5-7 minutes on each side, or until golden brown.
Low-carb pancakes with tuna – Nutritional value
Per 1 pancake (assuming 6 pancakes are made from amounts listed above):
88 calories, 2g net carbs, 7.5g protein, 4.3g fat.
Other posts which may be of interest
15 ways to jazz up a tin of tuna
Includes infographic
