How many calories are in Tuna Waffles?
Tuna Waffles has about 143 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastGluten FreeLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Tuna Waffles
Tuna Waffles is a Breakfast international recipe with 143 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
143 kcal
Total Time
15 min
Servings
3
Protein
16.1 g
About This Recipe
The story behind Tuna Waffles
Tuna Waffles is a breakfast recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around oats, egg, and scallion.
Like most enduring breakfast recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 3 servings and lands at roughly 143 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna Waffles worth coming back to.
Ingredients
- Oats3 tablespoon (30 g)
- Egg2 count (110 g)
- Scallion2 tablespoon (10 g)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
Preheat the waffle maker while mixing. If you do not have a waffle maker, use a pancake pan.
- 2
Step 2
Chop the scallion and drain the tuna.
- 3
Step 3
If you have rolled oats, place all the ingredients in a blender, blitz and let stand for 5 minutes.
- 4
Step 4
If you have oat flour, mix all the ingredients in a bowl and let stand for 5 minutes.
- 5
Step 5
Next, place the mixture in the waffle maker and cook for 2 to 4 minutes.
- 6
Step 6
You can oil the waffle maker to prevent sticking. The number of waffles will depend on the shape or size of the waffle maker.
- 7
Step 7
Serve the waffles.
Nutrition Snapshot
Macros and micros at a glance
37/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
143
Protein
16.1g
Carbs
7.5g
Fat
4.4g
Fiber
0.1g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
EggFishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna Waffles can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Tuna Waffles
How long does Tuna Waffles take to make?
Tuna Waffles takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna Waffles?
Most ingredients in Tuna Waffles can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Oats for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna Waffles?
Tuna Waffles can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna Waffles?
Yes, Tuna Waffles generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tuna Waffles?
Reheat Tuna Waffles gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tuna Waffles up or down?
Yes. Tuna Waffles is written for 3 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna Waffles?
A nonstick skillet or a small baking dish handles Tuna Waffles well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Tuna Waffles is cooked properly?
Tuna Waffles is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Tuna Waffles suitable for vegetarians?
No. Tuna Waffles is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna Waffles gluten-free?
Yes. Tuna Waffles is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna Waffles?
Yes. This recipe includes Egg, Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna Waffles ahead of time?
Tuna Waffles can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Tuna Waffles for my calorie or macro goals?
To make Tuna Waffles higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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