Loaded Tuna Cottage Cheese Corn Cake Tower
A rapid, savory lunch stacking high-protein tuna salad over crispy corn cakes with a layer of creamy hummus and zesty corn and beans.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
If preparing in advance for meal prep, store the tuna salad and corn cakes separately so the cakes retain their crunch until serving.
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 6 steps complete
Next: Combine the drained canned tuna
- 01
Combine the drained canned tuna
In a medium bowl, combine the drained canned tuna, cottage cheese, plain Greek yogurt, ground black pepper, and fresh lemon juice. Stir with a spoon for 30 seconds until creamy and fully combined.
Look for: creamy and fully combined
Tap card to mark done - 02
Place thin corn cakes flat onto a…
Place thin corn cakes flat onto a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Spread classic hummus evenly over the top…
Spread classic hummus evenly over the top of each corn cake.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spoon equal amounts of the prepared tuna…
Spoon equal amounts of the prepared tuna mixture onto each coated corn cake.
Tap card to mark done - 05
Top the tuna mixture with drained canned…
Top the tuna mixture with drained canned corn and black beans.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately while the corn cakes remain…
Serve immediately while the corn cakes remain light and crisp.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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