Diet & Weight Magazine

Spicy Pancakes with Tuna and Courgette

By Carbophobic @carbophobic

Low carb breakfast with tunaLow-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

Tuna recipes

15 ways to jazz up a tin of tuna

Includes infographic

Low carb courgettes

Courgettes: Low-carb veg that works with everything


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