Tiny Meals + Family Combo - Salmon Patty Cups

 

Hello everyone! I hope you’re doing well. I’ve been back in the kitchen playing with quick, simple meals again. Growing up, salmon patties were one of those “stretch it and feed everybody” dinners in our house — a can of salmon, some crumbs, an egg, and a whole lot of love.

So this week I decided to make a faster, cleaner version of that old classic by turning them into little Salmon Patty Cups. No frying pan, no grease popping, no big mess — just mix, scoop into a muffin pan, and let the air fryer (or oven) do the work. They came out golden, firm, and honestly even better than I remembered.

I added a small note at the end for anyone who eats smaller portions like I do now, but the recipe itself is simply an easy, nostalgic, budget-friendly favorite.

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A Quick Note About the Salmon Bones

If you’re using canned salmon, you’ll see the soft little bones inside. They’re not like regular bones — they’re tender, crushable cartilage. Just take your fork and mash them right in.

They completely blend into the mixture, add calcium and minerals, and you never notice them once everything is cooked. This is actually how the classic old-fashioned salmon patties were always made.

So don’t throw them out — mix them in for extra nutrition and no waste.

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Salmon Patty Cups 

Makes: 8 muffin/cupcake pan
Cook Time: 12 minutes in air fryer at 375°F (or bake until set)

Ingredients

• 1 can salmon, liquid and soft bones included

• 1 cup sourdough discard bread crumbs (or regular bread crumbs)(or crackers)

• 1 egg

• 2–3 Tbsp finely diced onion

• Seasonings you like:

  • Old Bay

  • Garlic powder

  • Salt & pepper

  • Hot pepper blend

  • Optional: lemon pepper, parsley, smoked paprika

• Cooking spray

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Instructions

1. Mash salmon with a fork (I put a glove on and just mushed it all )— including the soft bones — until everything blends smoothly. Keeping all the juice, (don't worry it will absorb into the bread crumbs)

2. Add crumbs, egg, onion, and seasonings.

3. Spray your muffin pan well so the cups release easily.

4. Divide mixture into 8 cups.

5. Air fry at 375°F for 12 minutes, or bake until they’re golden and firm.

6. they will get nice and crispy

7. Let cool a few minutes so they come out easily.

   
   
   

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Optional Dipping Sauce

Here’s the quick little sauce I made with mine:

Horseradish Ketchup

• 2 Tbsp ketchup (regular or no-sugar)

• ½–1 tsp horseradish

• Pinch of salt and pepper

• Optional: tiny squeeze of lemon

Mix and serve on the side. It adds the perfect tangy kick.

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Macros

Regular Portion (1 Cup)

• Calories: ~62

• Protein: ~4.8 g

• Carbs: ~5 g

• Fat: ~2.8 g

My Portion (1½ Cups = 4 oz)

• Calories: ~93

• Protein: ~7.2 g

• Carbs: ~7.5 g

• Fat: ~4.2 g

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My Bariatric Journey

If you’re someone eating smaller portions these days, these cups really work well. They reheat beautifully, fit nicely into a 4-oz serving, and still feel like “real food” — warm, filling, and familiar. I had one and 1/2 and it came to around 4oz and then sided with a little cottage cheese. 

“Taste and see that the Lord is good; blessed is the one who takes refuge in Him.” — Psalm 34:8

Thanks for always being with me on this journey.
If you have any comments or questions, please don’t hesitate to reach out — I always love hearing from you.

Life is to be lived, and live it.
Find your joy.
— Louise

Greek Turkey Stuffed Sweet Peppers - Air Fryer Friendly

 

Greek Turkey Stuffed Sweet Peppers

Ingredients

• 1 lb. of lean turkey (mine was 99)

• 2 tbsp. of minced garlic

• ½  small diced onion

• ½ small diced green pepper (optional)

• Greek Seasoning.  I use Cavender’s Greek Seasoning - they also make a no salt alternative one.

  
  
  

• 10-12 small sweet peppers (the little yellow, orange and red ones)

Preparation

1. Ground Turkey in a bowl and add the garlic, onion, pepper, and seasoning (you can also add very small cut pieces of spinach for extra vegetables and nutrients, I was just out) Mix everything together well.

2. Take 10-12 sweet peppers, cut the tops off and split longways, creating two sides to stuff.

3. Take your turkey mixture and stuff each one, very nicely. I also just sprinkle just a little of the seasoning on top too.

4. Spray your air fryer or your sheet pan. Stuff each one and lay in the air fryer.  For the air fryer load in and turn on 390 for 15 minutes. Do not flip. Just check in on how dark you want them.  The oven just put on sheet pan and start for 375 for 20 minutes and then check for how crispy and dark you like them. I find the longer you go, the pepper starts to get that tasty dark almost carmelized skin.

When finished lift out and let cool a minute. This makes enough for 4 people (5 pepper halves a piece) Serve it with a salad. I had mine with a 90 second Jasmine Rice with spinach and lemon. And a small side salad with cucumbers and tomatoes. 

WW Notes

I always like to leave any information on WW points plus. It is my diet of choice for a few years. 

This was 0 for the peppers, 0 for the turkey, That left me enough for the ½ bag of rice for 7 points and 1 point for the olive oil I used in my dressing. 

Living your best life and doing what feels good for you is the secret.

Keep it simple, Stay well and safe.

Welcome to my Journey

Feel free to leave a comment

Peace

Louise