These easy tuna muffins are savory, cheesy, filling, high in protein and a perfect take-and-go breakfast for busy mornings! Additionally, these tuna bites are low in carbs, gluten-free and keto-friendly.

For a protein-rich breakfast, these tuna muffins are sure to satisfy since they're savory, cheesy, filling, and easy to make. They're a cross between a savory egg muffin and a tuna melt due to the combination of tuna and cheese (we use parmesan, but you could swap with another cheese).

The ingredients for these muffins include canned tuna, eggs, cottage cheese, almond flour, parmesan, red onions and jalapeno peppers. The tuna along with the cottage cheese, eggs and parmesan make these muffins moist and high in protein.

Of course, you can swap out the chopped onion, jalapeno, and parmesan cheese with other preferred ingredients. You could consider chopped bell pepper, celery and cheddar cheese (although the protein percent will go down since cheddar is higher in fat).

It's a quick and easy recipe too. It takes about 10 minutes to prepare and combine all the ingredients before going in the oven. Once they're in the oven, they bake for roughly 20 to 25 minutes.

They're a great take-and-go snack that can be stored in the fridge until you're ready to eat.

Ingredients & Substitutions

• Canned tuna: We recommend getting canned tuna that is low in mercury. Two good brands are SafeCatch and Wild Planet. You can use albacore or another tuna of choice.
• Eggs: Eggs are a big part of these muffins and this recipe calls 4 large eggs. We typically buy Vital Farms pastured-raised eggs for good, quality eggs.
• Cottage cheese: Tuna muffins sometimes call for mayonnaise, milk or heavy cream. We prefer to use cottage cheese since it's a healthier, high-protein option. We use full-fat cottage cheese (4% milkfat), but you could also use low-fat (2% milkfat), which is slightly higher in protein. It's best to buy whatever cottage cheese you prefer.
• Almond flour: Tuna muffins typically call for bread crumbs or flour. To keep the carbs low, we prefer to use almond flour. It's best to use super-fine blanched almond flour.
• Parmesan: We use grated parmesan in these muffins since it's higher in protein and lower in fat. However, you could use another cheese of choice like grated cheddar. Just be aware that it may reduce the percentage of protein.
• Red onion: We love adding chopped red onion for flavor and texture. That said, you could also consider chopped bell pepper or celery.
• Dijon mustard: Mustard is often used in savory muffins, and we recommend using Dijon or spicy mustard.
• Garlic powder: Garlic powder adds depth of flavor and, as opposed to fresh garlic, it's easier for the flavor to distribute and spread across the muffins.
• Jalapeno (optional): While jalapeno is optional, we highly recommend it since it adds a tasty kick and not too much heat.
• Chives (optional): We also highly recommended fresh herbs to enhance the depth of flavor. You could also consider chopped green onions, parsley or basil.

Step-by-Step Instructions

STEP 1: Preheat your oven to 350 degree F. Grease a muffin pan or line with muffin cups.

STEP 2: In a large bowl, combine drained tuna, cottage cheese, almond flour, parmesan cheese, red onion, Dijon mustard, garlic powder, jalapeno, chives, and salt and black pepper. Stir until well combined.

STEP 3: In a small bowl, beat eggs and add them to the tuna mixture. Stir until well combined.

STEP 4: Use an ice cream scooper or large spoon to spoon the mixture into muffin cups. Fill each cup to about ¾ full. If desired, sprinkle a bit of grated parmesan on the top of each muffin.

STEP 5: Bake for about 20-25 minutes until the tops are lightly golden.

STEP 6: Allow tuna muffins to cool for several minutes before removing from tin. Top with more chives as desired. Serve immediately or store in fridge.

How to Store

You can store the fridge in a covered container for up to 3 days. You can eat cold or warm (by simply heating in microwave).

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