Mediterranean Mini Tuna & Corn Muffins
Intro:
These Mediterranean Mini Tuna & Corn Muffins are a savory twist on the classic tuna bake—soft, cheesy, and full of wholesome flavor. The mix of tuna, sweetcorn, and herbs creates a light yet satisfying bite that works for breakfast, lunchboxes, or quick snacks. They’re easy to make, protein-packed, and taste just as good warm as they do cold.
Total Time: 30–35 minutes
Servings: 10–12 mini muffins
Ingredients
Protein:
1 can (about 150g) tuna, drained
2 large eggs
½ cup shredded cheese (optional, cheddar or feta work well)
Vegetables:
½ cup sweetcorn kernels
¼ cup finely chopped red onion
2 spring onions, thinly sliced
¼ cup grated zucchini or sweet potato (optional)
Dairy:
¼ cup milk or heavy cream
¼ cup cottage cheese
Dry Ingredients:
¾ cup all-purpose flour (or oat flour)
1 tsp baking powder
Herbs and Spices:
1 tbsp chopped parsley or chives
¼ tsp garlic powder
¼ tsp paprika (optional)
Salt and black pepper, to taste
Other:
2 tbsp olive oil or melted margarine
Instructions
Preheat Oven:
Preheat your oven to 180°C (350°F) and lightly grease a mini muffin tin or line it with paper cases.
Mix Wet Ingredients:
In a large bowl, whisk together the eggs, milk, cottage cheese, and olive oil until smooth. Stir in the drained tuna.
Add Vegetables and Seasoning:
Mix in the sweetcorn, red onion, spring onions, grated zucchini (if using), parsley, garlic powder, paprika, salt, and pepper.
Combine Dry Ingredients:
In a separate bowl, whisk together the flour and baking powder. Gradually fold this into the wet mixture until just combined.
Add Cheese:
Stir in the shredded cheese evenly through the batter.
Fill Muffin Tin:
Spoon the mixture into the prepared muffin tin, filling each cup about three-quarters full.
Bake:
Bake for 18–22 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean.
Cool and Serve:
Let the muffins cool for a few minutes before transferring them to a wire rack. Serve warm or at room temperature.
Tips & Variations
Don’t Overmix the Batter:
Once you add the dry ingredients to the wet mixture, stir only until everything is just combined. Overmixing can make the muffins dense instead of light and fluffy.
Drain the Tuna Well:
Make sure to squeeze out any excess liquid from the canned tuna before mixing. Too much moisture can make the muffins soggy.
Adjust Texture:
If the batter feels too thick, add an extra tablespoon of milk. If it’s too runny, sprinkle in a bit more flour or oats.
Add Mediterranean Flair:
For a richer flavor, mix in chopped sun-dried tomatoes, black olives, or a handful of crumbled feta. These add saltiness and depth without overpowering the tuna.
Cheese Options:
Cheddar gives a classic savory taste, while feta adds a Mediterranean tang. You can also try mozzarella for a mild, melty texture.
Make It Healthier:
Use whole-wheat or oat flour for added fiber. You can also replace part of the flour with ground flaxseed or almond flour for a low-carb version.
Add Extra Vegetables:
Finely grated carrots, spinach, or bell peppers blend nicely with the tuna and corn mixture and add color and nutrients.
Gluten-Free Option:
Swap the regular flour for a gluten-free all-purpose blend or oat flour. Check that your baking powder is gluten-free too.
Dairy-Free Option:
Use a plant-based milk (like almond or oat milk) and a dairy-free cheese alternative, or skip cheese altogether and add extra herbs for flavor.
Serving Ideas:
Serve these muffins warm with a dollop of Greek yogurt or tzatziki on the side. They also pair well with a light salad for a quick meal.
Storage & Reheating:
Keep leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or air fryer for a few minutes to restore crispness. You can also freeze them for up to 2 months—just thaw overnight before reheating.
Make Ahead for Meal Prep:
These muffins are great for weekly meal prep. Bake a batch on Sunday and enjoy them as grab-and-go breakfasts, lunchbox fillers, or post-workout snacks all week.
Q&A
Q: Can I make these muffins without cheese?
A: Yes. The muffins will still hold together and taste great without cheese. You can add an extra tablespoon of cottage cheese or a spoon of Greek yogurt for added moisture.
Q: How do I keep the muffins from sticking to the pan?
A: Use non-stick cooking spray or silicone muffin liners. Let them cool for 5 minutes before removing—they’ll release more easily.
Q: Can I use fresh tuna instead of canned?
A: Yes. Cook the tuna first, then flake it before adding it to the mixture. Make sure it’s not too watery.
Q: Are these muffins freezer-friendly?
A: Absolutely. Once cooled, place them in a freezer bag or container and freeze for up to 2 months. Reheat in an oven or air fryer before serving.
Q: What can I serve them with?
A: They pair perfectly with Greek yogurt dip, tzatziki, or a side salad. They also make a great protein snack on their own.
Nutrition
(Per Mini Muffin, Approximate)
Calories: 90–100 kcal
Protein: 6g
Fat: 4g
Carbohydrates: 6g
Fiber: 0.5g
Sodium: 130mg
(Values may vary based on cheese and milk type used.)
Conclusion
Mediterranean Mini Tuna & Corn Muffins are a simple, nutritious way to turn pantry staples into a flavorful meal or snack. They’re loaded with protein, balanced with vegetables, and lightly seasoned for a Mediterranean touch. Whether you serve them warm for breakfast, pack them in lunchboxes, or enjoy them as a grab-and-go snack, these muffins deliver comfort and nutrition in every bite.