Captain Burger with Bacon and Cheese

Prep Time8 min
cook Time 10 min
Time to Table18 min

Did you know that take out burgers contain 750 – 1000 calories? Let’sREINVENT FAST FOOD with this lower calorie and high protein ‘Captain Burger with Bacon and Cheese’ recipe from Clover Leaf, containing only 370 calories!


2 cans (85 g each) Clover Leaf® Flaked Light Tuna - Tomato & Onion
2 egg whites
½ cup panko flakes
2 tbsp non-fat cottage cheese
2 cloves roasted garlic
2 lettuce leaves
2 whole grain Kaiser rolls (sliced horizontally)
2 tomato slices
2 onion slices
2 strips of turkey bacon, cooked
2 dill pickles for garnish


  1. In a large bowl, combine the tuna, egg whites and panko. Form 2 burger patties.
  2. Mix together cottage cheese and roasted garlic. Set aside.
  3. In a medium-high heat sauté pan, place the tuna burger patties into the pan and sauté for 3 minutes per side.
  4. Place lettuce leaf on a halved Kaiser roll and top with seared tuna burger.
  5. Place 1 tbsp of the cottage cheese mixture on top followed by the tomato and onion slices and turkey bacon. Place the remaining Kaiser half on top and skewer a dill pickle to top of bun.

Make it a combo: Serve with crinkle-cut veggie sticks for a healthy side dish along with an Apple Soda Pop (see recipe below).


Apple Soda Pop
½ cup sliced apple (your choice of variety)
2 cups club soda

  • Thinly slice the apples and place into glass with ice. Pour club soda.
  • Let steep in the refrigerator for 20 – 30 minutes before serving.

Serves 2.

Nutritional information (Apple Soda Pop) per serving: 15 calories, 50mg sodium, 4g carbohydrates, 1g fibre, 3g sugar.


per serving
% Daily
Fat8 g12%
Saturated Fat1.5 g
Trans Fat0 g
Saturated + Trans8%
Cholesterol35 mg
Sodium1340 mg56%
Carbohydrate47 g16%
Fibre2 g8%
Sugar6 g
Protein29 g
Vitamin A4%
Vitamin C8%

Claims per serving

Low in saturated fat Trans fat free
Source of fibre Excellent source of protein
Source of Vitamin C Excellent source of iron

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