Cheesy tuna & rice muffinettes

May 19, 2023May 19, 20230 3
Cheesy Tuna & Rice Muffinettes
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups cooked rice
1 cup shredded cheddar cheese
7 1/2 cans tuna , drained
3/4 cup black olives , sliced into thirds
1 tablespoon dried onion flakes
1 teaspoon parsley flakes
1 teaspoon seasoning salt
2 eggs , beaten
2 tablespoons milk
1/4 cup melted butter or 1/4 cup melted margarine
1 tablespoon lemon juice
1/2 teaspoon seasoning salt
1/2 teaspoon parsley flakes

Nutrision Information

Servings Per Recipe
6
Calories
280
Sugar
1g
Fat
15g
These Cheesy Tuna & Rice Muffinettes are a quick and easy meal that are perfect for busy weekdays. They are a great way to use leftover rice and canned tuna to make a protein-packed meal. The muffinettes are filled with savory cheese and tuna, with pops of salty black olives. They are a perfect snack or breakfast that will satisfy your hunger pangs without spiking your blood sugar levels. These bites are versatile and can be enjoyed warm or cold. They are perfect for picnics, potlucks, and lunchboxes. The possibilities are endless with this recipe.

Instructions

1.Preheat your oven to 375°F. Spray a muffin tin with non-stick cooking spray.
2.In a large bowl, mix together the cooked rice, shredded cheddar cheese, drained tuna, sliced black olives, onion flakes, parsley flakes, and seasoning salt. Mix well.
3.In another bowl, whisk together beaten eggs, milk, melted butter, lemon juice, seasoning salt and parsley flakes.
4.Pour egg mixture over the tuna and rice mixture. Stir until well combined.
5.Spoon mixture evenly into the muffin cups.
6.Bake for 18-20 minutes or until the muffinettes are set and lightly browned on top.
7.Remove from the oven and let cool slightly before serving.

PROS

These muffin-sized tuna and rice bites are perfect for meal prepping and on-the-go breakfast.

They are high in protein and perfect for anyone on a low-carb diet.

Cheesy and savory, these muffinettes are sure to satisfy your taste buds.

CONS

This recipe contains canned tuna, which can be high in mercury.

It also uses cheddar cheese, which can be high in calories and fat.

Due to the nature of the muffin cups, portion control can be an issue.

HEALTH & BENEFITS

Tuna is a great source of protein and omega-3 fatty acids, which are important for heart health and brain function.
Black olives are high in healthy fats and have anti-inflammatory properties.
Brown rice is a complex carbohydrate that is high in fiber and essential nutrients, such as manganese.

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