Sometimes you need a dinner (or breakfast) that isn’t a battle. While kids might turn their noses up at tuna salad on toast, these High Protein Tuna Melt Muffins change the game completely. They are a personal favorite in my collection of 30+ High Protein Lunch Ideas, especially when I need something quick that feels like comfort food.
Think of these as a cross between a savory egg bite and a classic tuna melt—but without the bread. They are crispy on the outside, fluffy on the inside, and packed with melty cheese.
The promise is simple: they are savory, filling, and perfect for busy mornings. Plus, by ditching the bread, we’ve made them naturally Gluten-Free and Keto-Friendly without sacrificing that comfort food flavor.
Table of Contents
Why You Will Love These Simple Tuna Melt Muffins
These aren’t just “diet food.” They are a legitimate comfort meal hack that happens to be healthy.
Macros & Nutrition
Are tuna melt muffins healthy?
Absolutely. By removing the bread and using a binder of eggs and cheese, we create a High Protein Tuna Melt Muffin that is low in carbs but extremely high in satiety.
Traditional tuna melts rely on mayonnaise and buttered bread, which can spike the calorie count significantly. This recipe focuses on protein density. According to the USDA, canned tuna is a nutritional powerhouse, providing high-quality lean protein and Omega-3 fatty acids essential for brain health.
Versatility (Breakfast or Lunch)
Tuna melt patties vs tuna melt muffins: what’s the difference?
The batter is exactly the same! You can bake them in a muffin tin for “grab-and-go” cups, or fry them in a pan to make crispy Tuna Melt Patties.
- Muffins: Perfect for meal prep and hands-off cooking.
- Patties: Great for a quick 5-minute lunch when you crave a crispy crust.
High Protein Tuna Melt Muffins (Low Carb)
- Total Time: 30 minutes
- Yield: 6 Muffins 1x
Description
These High Protein Tuna Melt Muffins are savory, cheesy, and gluten-free. Made with canned tuna, eggs, and cheddar cheese, they are a perfect low-carb meal prep option.
Ingredients
- 2 cans (5 oz each) Solid White Albacore Tuna in water, drained well
- 2 large eggs, beaten
- 1 cup Sharp Cheddar Cheese, shredded
- 1/4 cup Almond Flour (optional, for structure) or 1 tbsp Coconut Flour
- 2 tbsp Mayonnaise (or Greek Yogurt for lower fat)
- 2 green onions, thinly sliced
- 1/2 tsp Garlic Powder
- 1/2 tsp Dried Dill
- 1/4 tsp Salt
- 1/4 tsp Black Pepper
- Cooking spray (for the muffin tin)
Instructions
- Prep: Preheat your oven to 375°F (190°C). Spray a standard muffin tin generously with cooking spray.
- Drain: Drain the tuna thoroughly. Squeeze it with your hands or press it into a sieve to remove all excess liquid. This is crucial for texture.
- Mix: In a large bowl, whisk the eggs, mayonnaise, garlic powder, dill, salt, and pepper until combined.
- Combine: Add the drained tuna, shredded cheddar cheese, almond flour (if using), and green onions to the egg mixture. Stir gently until everything is evenly coated.
- Fill: Divide the mixture evenly into 6-8 muffin cups, pressing it down slightly with the back of a spoon.
- Bake: Bake for 20-25 minutes, or until the tops are golden brown and the muffins feel firm to the touch.
- Cool: Let them cool in the pan for at least 5 minutes before removing. This helps them set so they don’t fall apart.
- Serve: Serve warm with spicy mayo or store for meal prep.
Notes
- Sogginess Tip: Ensure the tuna is bone-dry before mixing. Wet tuna = soggy muffins.
- Patty Option: Fry scoops of the batter in a skillet with oil for 3-4 minutes per side for crispy patties.
- Storage: Store in the fridge for up to 4 days or freeze for 3 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast/Lunch
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 Muffin
- Calories: 145
- Sugar: 0g
- Sodium: 280mg
- Fat: 9g
- Saturated Fat: 3g
- Carbohydrates: 2g
- Fiber: 0.5g
- Protein: 14g
- Cholesterol: 65mg
Ingredients for High Protein Tuna Muffins
To make these Simple tuna melt muffins, you only need pantry staples. However, the type of tuna you choose matters.
The Protein Base
What’s the best tuna to use for tuna muffin cups?
- Solid White Albacore (Packed in Water): This is the gold standard. It has a firmer texture, milder flavor, and less “fishy” smell than chunk light varieties.
- Chunk Light: You can use it, but the texture will be softer and mushier.
Do you need to drain tuna for tuna muffins?
Yes! You must squeeze every drop of liquid out. If the tuna is wet, the muffins will be soggy and won’t hold their shape. Press the tuna into a fine-mesh sieve or squeeze it with your hands until it is dry and flaky.
The Binder (No Flour)
How do you make tuna melt muffins with egg?
We use beaten eggs and melted cheese as the “glue.” No flour is needed, making these High Protein Tuna Melt Muffins No Flour compliant. This technique ensures the muffins stay moist without becoming dense or bread-like.
This is similar to the binder technique I use in my Cottage Cheese Scrambled Eggs, relying on protein coagulation rather than starch.
The Cheese
What cheese melts best for tuna melt muffin cups?
- Sharp Cheddar: Gives that classic, nostalgic “Tuna Melt” flavor.
- Parmesan: Adds a nice salty crust to the top.
- Mozzarella: Good for a milder flavor and supreme melt-factor.
Step-by-Step: How to Make Tuna Muffins
This recipe is incredibly forgiving. It’s essentially a “dump and bake” situation.
Preparing the Mixture
How do you make cheesy tuna muffins that stay fluffy?
The key is air.
- Whisk the Eggs First: Beat your eggs until they are pale and frothy before adding the heavy ingredients. This incorporates air into the batter.
- Fold Gently: Fold the tuna and cheese in gently. Don’t overmix, or you’ll knock the air out.
- Leavening: Add a pinch of baking powder if you want them to rise slightly like a true muffin.
Baking Tips
Why are my tuna melt muffins watery?
This is the most common mistake. It happens for two reasons:
- Wet Tuna: You didn’t drain the tuna enough.
- Raw Veggies: If you add veggies like zucchini or spinach raw, they release water while baking. Always sauté or salt-and-drain your veggies first to remove moisture.
How do you keep tuna muffins from being dry or rubbery?
Do not overbake! They only need about 20 minutes at 375°F. The cheese keeps them moist, but eggs will turn rubbery if left in the oven too long.
Serving Suggestions
Since these are essentially savory bites, they act as a fantastic main dish or heavy side.
Best Dips
What do you eat with tuna muffins?
These savory bites need a dipping sauce to cut through the richness.
- Spicy Mayo: A mix of Greek yogurt and Sriracha.
- Tomato Soup: They pair perfectly with my High Protein Tomato Soup for a comforting, low-carb “grilled cheese and tomato soup” vibe.
Side Dishes
What to serve for a full meal?
If you want a high-volume lunch, serve 2-3 muffins alongside a fresh Green Goddess Salad. The crunch of the salad complements the soft texture of the muffins perfectly.
Meal Prep & Storage
These were born for meal prep. Make a double batch on Sunday and you’re set for the week.
Freezer Instructions
Can you freeze tuna melt muffins?
Yes! These freeze beautifully.
- To Freeze: Let them cool completely, then wrap them individually in plastic wrap and store in a freezer-safe bag for up to 3 months.
- To Thaw: Let them thaw in the fridge overnight.
Reheating
Can you meal prep tuna melt muffins for the week?
Yes. They store well in the fridge for 3-4 days.
- Microwave: Reheat for 30-45 seconds. They will be soft.
- Air Fryer (Best Method): Reheat at 350°F for 2-3 minutes. This crisps the cheese edges back up and makes them taste freshly baked.
Recipe Variations
Customize these Cheesy tuna muffins to fit your cravings.
Spicy Kick
Spicy Tuna Melt Cups: Add diced jalapeños (fresh or pickled) and a drizzle of sriracha into the batter. The heat cuts through the richness of the cheese.
The ‘Crunchy’ Version
Wonton Tuna Cups: If you aren’t strictly keto, press a wonton wrapper into the muffin tin before adding the filling. This creates a crunchy, taco-like shell. I use this same trick for my Spinach Artichoke Wonton Cups and it works great here too.
Turkey Swap
If you don’t like fish, you can easily swap the canned tuna for canned chicken or finely diced turkey. Check out my Turkey and Cheese Pinwheels for another turkey-based lunch idea.
Frequently Asked Questions
Can I make tuna melt muffins without eggs?
It is difficult, as egg is the primary binder. You could try using a “flax egg” or heavy binder like mashed potato, but the texture will be significantly different and less fluffy.
How do you make tuna melt muffins low calorie?
To reduce calories, use egg whites instead of whole eggs and use a reduced-fat sharp cheddar cheese. This significantly drops the fat content while keeping the protein high.
Are tuna melt muffins low carb by default?
Yes, provided you do not add flour or breadcrumbs. This recipe uses only tuna, eggs, cheese, and spices, making it naturally Keto and low carb.
Can I use canned salmon instead?
Absolutely. Canned salmon works perfectly as a 1:1 substitute. Just ensure you remove any bones or skin if your canned variety includes them.
Conclusion
These High Protein Tuna Melt Muffins with egg prove that you don’t need bread to enjoy a classic comfort food. They are the ultimate meal prep hack for protein lovers who want something savory, cheesy, and easy.
Need another grab-and-go breakfast idea? Try my High Protein Breakfast Burritos for a hand-held meal that packs a punch.