12-Minute Spicy Tuna and Chickpea Patty Bowl
Crispy air-fried tuna and chickpea patties loaded with chili and herbs, served over warm baby spinach with a quick garlic mayonnaise drizzle. A satisfying, high-protein meal prepped in minutes for a 12-hour shift.
Prep
4 min
Cook
8 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
4 min
Cook
8 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Drain 120g canned chickpeas and 110g canned…
- 01
Drain 120g canned chickpeas and 110g canned…
Drain 120g canned chickpeas and 110g canned tuna thoroughly in a sieve.
Tap card to mark done - 02
Mash the chickpeas coarsely with a fork
In a medium bowl, mash the chickpeas coarsely with a fork, leaving some whole for texture.
Tap card to mark done - 03
Flake the drained tuna into the bowl…
Flake the drained tuna into the bowl with the mashed chickpeas.
Tap card to mark done - 04
Add 1 large egg
Add 1 large egg, 0.5 tsp chili flakes, 0.5 tsp garlic powder, 0.25 tsp salt, and 2 tbsp oat flour (or breadcrumbs) to the bowl.
Tap card to mark done - 05
Mix thoroughly with a fork until the…
Mix thoroughly with a fork until the ingredients hold together firmly.
Look for: the ingredients hold together firmly
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Shape the tuna-chickpea mixture into 2 round…
Shape the tuna-chickpea mixture into 2 round patties about 1 inch (2.5cm) thick.
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Lightly coat the air fryer basket with…
Lightly coat the air fryer basket with 1 tsp olive oil.
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Place the patties in the air fryer…
Place the patties in the air fryer basket and cook at 390°F (200°C) for 8 minutes, flipping gently with a spatula halfway through until golden brown and firm to the touch.
Look for: golden brown and firm to the touch
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Place 50g baby spinach in a serving…
While the patties cook, place 50g baby spinach in a serving bowl and drizzle with 1 tbsp mayonnaise mixed with a pinch of garlic powder.
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Place the hot tuna patties directly over…
Place the hot tuna patties directly over the spinach and serve immediately, or pack into an airtight container for your shift (keeps well for up to 24 hours).
Allow: 24 hours
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