Tuna Chipotle High Protein Smash

Cooking for a different diet?

Swaps that keep this dish what it is. The prices on this page are for the recipe as written.

• Vegetarian

  Chickpea Chipotle High Protein Smash

  • 440 g Canned chickpeas instead of canned tuna in spring water

  Drain and pat the chickpeas dry, then smash them with the other ingredients as written; no cooking change.

• Gluten-free

  • 160 g Gluten-free bread instead of brown bread

  Toast the gluten-free bread a little longer until crisp.

• Dairy-free

  • 160 g Avocado instead of light cream cheese
  • Leave out the light cheddar cheese
  • Leave out the 0% fat Greek yoghurt

  Smash the avocado in with the tuna, eggs, beans and corn in place of the dairy, and serve straight away so it stays green.

Swaps are suggestions — check labels if you are cooking for an allergy.

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What it costs, and where to buy it

Shops to compare

List price at each shop

• Missing items

  These totals leave part of the list out, so a lower one isn't a cheaper shop.

• WoolworthsBest choice

  missing 4 items · $10.52 of food

  $24.73

  57% spare

• Aldi

  missing 4 items · $16.87 of food · $6.35 more

  $33.13

  49% spare

• Coles

  missing 4 items · $27.54 of food · $17.02 more

  $37.70

  27% spare

$2.63a serve

from $2.63 a serve at Woolworths · 8 of 12 ingredients priced

About $10.52 of ingredients used for 4 serves.

$31.25 across 3 shops · 9 of 12 items priced · $5.30 more for bigger packs, 51% spare for later

WoolworthsBest choice

$10.52

missing 4 items

you'll pay $24.73 · 57% of it spare

Aldi

$16.87

missing 4 items · $6.35 more

you'll pay $33.13 · 49% of it spare

Coles

$27.54

missing 4 items · $17.02 more

you'll pay $37.70 · 27% of it spare

Buy at Woolworths$12.13

eggs

$3.75/100g

need 4 itemsThe Quail Company 12 Pack Farm Fresh Eggs 120g$4.50closest match

Woolworths$3.75/100g$4.50·Coles$1.03/100g$6.20·Aldi$0.82/100g$7.39

light cream cheese

$10.40/kg

need 80 gWoolworths Spreadable Light Cream Cheese 250 g$2.60

Woolworths$10.40/kg$2.60·Coles$18.00/kg$4.50·AldiN/A

red onion

~$4.37/kg

need 150 gOnion Red each 189.93 g$0.83

Woolworths~$4.37/kg$0.83·Coles$5.50/kg$1.10·Aldi$4.49/kg$4.49

fresh coriander

$0.53/10g

need 25 gGourmet Garden Coriander 80 g$4.20closest match

Woolworths$0.53/10g$4.20·Aldi$2.99/ea$2.99·Coles$4.83/10g$2.90

Buy at Aldi$13.92

canned tuna in spring water

$7.74/kg

need 480 g2 × Portview Tuna Chunks in Springwater 425 g$3.29closest match

Aldi$7.74/kg$3.29·Woolworths$10.53/kg$1.00·Coles$10.53/kg$1.00

canned black beans

$2.02/kg

need 160 gEl Tora Black Beans 420 g$0.85closest match

Aldi$2.02/kg$0.85·Woolworths$2.14/kg$0.90·Coles$4.25/kg$1.70

limes

$16.23/kg

need 4 itemsAldi Limes 400g$6.49 1 pack assumed, quantity unknown (sold by weight)

Aldi$16.23/kg$6.49·Coles$17.25/kg$6.90·WoolworthsN/A

Buy at Coles$5.20

0% fat Greek yoghurt

$0.42/100g

need 40 gEvia Greek Style Yoghurt 1 kg$4.20

Coles$0.42/100g$4.20·Aldi$0.99/100g$1.69·Woolworths$0.42/100g$4.20

canned sweetcorn

$2.38/kg

need 120 gColes Simply Corn Kernels 420 g$1.00

Coles$2.38/kg$1.00·Woolworths$5.95/kg$2.50·Aldi$5.30/kg$2.65

Not priced

• light cheddar cheese · 80 g
• chipotle paste · 20 g
• brown bread · 4 slice