{"id":145846,"date":"2025-09-18T14:34:58","date_gmt":"2025-09-18T11:34:58","guid":{"rendered":"https:\/\/www.homecookingadventure.com\/?p=145846"},"modified":"2026-02-23T20:45:45","modified_gmt":"2026-02-23T18:45:45","slug":"pate-de-thon","status":"publish","type":"post","link":"https:\/\/www.homecookingadventure.com\/fr\/pate-de-thon\/","title":{"rendered":"P\u00e2t\u00e9 de thon – Tartinade de thon riche en prot\u00e9ines avec yaourt grec et \u0153ufs"},"content":{"rendered":"\n

Si vous cherchez une recette savoureuse mais l\u00e9g\u00e8re, ce p\u00e2t\u00e9 de thon sain, \u00e9galement connu sous le nom de tartinade de thon,<\/strong> est riche en prot\u00e9ines<\/strong>, pr\u00e9par\u00e9 avec du yaourt grec et des \u0153ufs durs, et parfait aussi bien pour des amuse-bouches \u00e9l\u00e9gants que pour des en-cas du quotidien.<\/p>\n\n\n\n

Cette version est plus l\u00e9g\u00e8re que les tartinades de thon traditionnelles parce que elle utilise du yaourt grec \u00e0 la place de la mayonnaise<\/strong> ou du fromage \u00e0 la cr\u00e8me, donc elle est cr\u00e9meuse sans \u00eatre lourde. Les \u0153ufs durs ajoutent de la richesse et rendent la texture soyeuse et lisse, donc elle s\u2019\u00e9tale facilement sur du pain grill\u00e9, des crackers, ou m\u00eame des b\u00e2tonnets de l\u00e9gumes frais.<\/p>\n\n\n\n

Un peu de jus de citron et une touche de moutarde rehaussent les saveurs, et des herbes fra\u00eeches comme le persil, l\u2019aneth ou la ciboulette lui donnent une note fra\u00eeche et aromatique. Vous pouvez m\u00eame ajouter une toute petite pinc\u00e9e de paprika fum\u00e9 ou quelques c\u00e2pres si vous voulez le rendre un peu plus chic.<\/p>\n\n\n\n

C\u2019est super polyvalent, vous pouvez en profiter au petit-d\u00e9jeuner <\/strong>sur des tartines, l\u2019emporter pour le d\u00e9jeuner<\/strong>, ou l\u2019utiliser comme en-cas rapide <\/strong>apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement. C\u2019est facile \u00e0 pr\u00e9parer \u00e0 l\u2019avance et \u00e7a se conserve bien au r\u00e9frig\u00e9rateur, ce qui le rend parfait pour les journ\u00e9es charg\u00e9es.<\/p>\n\n\n\n

Comment faire du p\u00e2t\u00e9 de thon - Tartinade de thon riche en prot\u00e9ines <\/h2>\n\n\n\n

Commencez par faire bouillir les \u0153ufs. Portez l\u2019eau \u00e0 \u00e9bullition \u00e0 feu moyen-vif. Une fois l\u2019\u00e9bullition atteinte, r\u00e9duisez l\u00e9g\u00e8rement le feu pour maintenir une \u00e9bullition douce et faites cuire l\u2019\u0153uf pendant 10 minutes<\/strong> jusqu\u2019\u00e0 ce qu\u2019il soit dur. Laissez-les refroidir. <\/p>\n\n\n\n

Ensuite, poursuivez en faisant revenir l\u00e9g\u00e8rement l\u2019\u00e9chalote. Faites chauffer une cuill\u00e8re \u00e0 caf\u00e9 d\u2019huile d\u2019olive dans une petite po\u00eale et faites cuire l\u2019\u00e9chalote pendant 1 \u00e0 2 minutes jusqu\u2019\u00e0 ce qu\u2019elle soit tendre<\/strong>, puis laissez-la refroidir l\u00e9g\u00e8rement.<\/p>\n\n\n\n

Pr\u00e9parez le m\u00e9lange au thon. Dans un blender ou un robot culinaire, combinez le thon \u00e9goutt\u00e9, les \u0153ufs durs, le yaourt grec, le paprika fum\u00e9, le persil, la moutarde, le zeste et le jus de citron, l\u2019huile d\u2019olive et l\u2019\u00e9chalote saut\u00e9e. Mixez jusqu\u2019\u00e0 obtenir une texture lisse et cr\u00e9meuse, en ajoutant un peu plus de yaourt si une texture plus soyeuse est souhait\u00e9e.<\/p>\n\n\n\n

Ensuite, assaisonnez le m\u00e9lange. Ajoutez du sel et du poivre selon votre go\u00fbt et m\u00e9langez l\u00e9g\u00e8rement.<\/p>\n\n\n\n

Ensuite, r\u00e9frig\u00e9rez la tartinade pendant 20\u201330 minutes<\/strong> afin de permettre aux saveurs de se m\u00e9langer. \u00c9talez sur des crackers aux c\u00e9r\u00e9ales compl\u00e8tes, des rondelles de concombre ou de petits toasts pour des amuse-bouches \u00e9l\u00e9gants. Vous pouvez aussi la servir comme une trempette cr\u00e9meuse avec des l\u00e9gumes crus.<\/p>\n\n\n\n

J\u2019esp\u00e8re que vous essayerez cette recette saine de p\u00e2t\u00e9 de thon. N\u2019oubliez pas de me taguer dans vos Instagram<\/a><\/strong> publications ou stories. J\u2019adore voir comment cela se passe pour vous. R\u00e9galez-vous !<\/p>\n\n\n\n

D'autres recettes que vous pourriez aimer essayer<\/h2>\n\n\n\n

Cette Tartinade de lentilles corail et de noix<\/a><\/strong> est une tartinade savoureuse \u00e0 base de lentilles corail et de noix. Cr\u00e9meuse, riche en prot\u00e9ines et parfaite \u00e0 tartiner.<\/p>\n\n\n\n

Essayez ce P\u00e2t\u00e9 de soja<\/a><\/strong>, une tartinade l\u00e9g\u00e8re \u00e0 base de plantes, riche en prot\u00e9ines et en saveur, id\u00e9ale pour les en-cas ou les ap\u00e9ritifs.<\/p>\n\n\n\n

Cette Trempette au saumon<\/a><\/strong> est cr\u00e9meuse et pleine de saveur, l\u2019ap\u00e9ritif ultime pour des crackers, du pain ou des l\u00e9gumes frais.<\/p>\n\n\n\n

Pour plus d\u2019id\u00e9es d\u2019entr\u00e9es, consultez notre collection compl\u00e8te de Recettes d\u2019entr\u00e9es.<\/strong><\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

VOUS AIMEREZ AUSSI :<\/strong>
Crostini aux haricots blancs<\/a>
Trempette au c\u00e9leri-rave<\/a>
Guacamole parfait<\/a>
Tzatziki grec<\/a>
Sauce marinara<\/a>
Trempette \u00e0 l\u2019avocat et aux petits pois<\/a>
15 recettes de trempettes faciles<\/a>
Pain \u00e0 la po\u00eale avec trempette au fromage, pacanes et canneberges<\/a>
Tirokafteri \u00e9pic\u00e9<\/a>
Houmous maison<\/a><\/p>\n\n\n\n\n

\n\t

P\u00e2t\u00e9 de thon - Tartinade de thon riche en prot\u00e9ines avec yaourt grec et \u0153ufs<\/h2>\n\t\t

\n\t\t

Si vous cherchez une recette savoureuse mais l\u00e9g\u00e8re, ce p\u00e2t\u00e9 de thon sain, \u00e9galement appel\u00e9 tartinade de thon, <\/strong>est riche en prot\u00e9ines, pr\u00e9par\u00e9 avec du yaourt grec et des \u0153ufs durs, et parfait aussi bien pour des amuse-bouches \u00e9l\u00e9gants que pour des en-cas du quotidien.<\/p>\t<\/p>\n\t

\n\t\t\t<\/div>\n\t
\n\t\t
  • 2 bo\u00eetes thon au naturel (environ 200 g) (, \u00e9goutt\u00e9)<\/li>
  • 2 \u0153ufs durs (, \u00e9cal\u00e9s)<\/li>
  • 1 (50 g) petit oignon rouge (, hach\u00e9)<\/li>
  • 4 c. \u00e0 soupe (60 g) yaourt grec (2 % de mati\u00e8res grasses)<\/li>
  • 1 c. \u00e0 caf\u00e9 (5 g) moutarde de Dijon<\/li>
  • 1 c. \u00e0 soupe jus de citron<\/li>
  • 1\/2 c. \u00e0 caf\u00e9 paprika fum\u00e9<\/li>
  • herbes fra\u00eeches (persil, aneth ou ciboulette)<\/li>
  • sel et poivre noir fra\u00eechement moulu (, selon le go\u00fbt)<\/li><\/ul>\t<\/div>\n\t
    \n\t\t

    1. Faites revenir l\u00e9g\u00e8rement l\u2019\u00e9chalote dans une cuill\u00e8re \u00e0 caf\u00e9 d\u2019huile d\u2019olive pendant 1 \u00e0 2 minutes, jusqu\u2019\u00e0 ce qu\u2019elle soit tendre. Laissez ti\u00e9dir.<\/p>

      <\/li>

    2. Dans un blender ou un robot culinaire, ajoutez le thon \u00e9goutt\u00e9. <\/p>

      <\/li>

    3. Ajoutez les \u0153ufs durs, le yaourt grec, le paprika fum\u00e9, le persil, la moutarde, le zeste et le jus de citron, l\u2019huile d\u2019olive et l\u2019\u00e9chalote revenue.<\/p>

      <\/li>

    4. Mixez jusqu\u2019\u00e0 obtenir une texture lisse et cr\u00e9meuse. Ajoutez un peu plus de yaourt si vous souhaitez une texture plus soyeuse.<\/p>

      <\/li>

    5. Salez et poivrez selon votre go\u00fbt. M\u00e9langez l\u00e9g\u00e8rement.<\/p><\/li>

    6. R\u00e9frig\u00e9rez pendant 20 \u00e0 30 minutes avant de servir. <\/p>

      <\/li>

    7. Garnissez d\u2019herbes fra\u00eeches ou d\u2019un filet d\u2019huile d\u2019olive pour la pr\u00e9sentation. <\/p><\/li>

    8. Tartinez sur du pain grill\u00e9, des crackers complets, ou utilisez comme dip pour des l\u00e9gumes crus.<\/p><\/li><\/ol>\t<\/div>\n\t

      \n\t\t\t<\/div>\n\t
      \n\t\t
      Ap\u00e9ritif, Plat principal<\/div>
      P\u00e2t\u00e9 de thon, riche en prot\u00e9ines, thon<\/div>\t<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

      Si vous cherchez une recette savoureuse mais l\u00e9g\u00e8re, ce p\u00e2t\u00e9 de thon sain, \u00e9galement connu sous le nom de tartinade de thon, est riche en prot\u00e9ines, pr\u00e9par\u00e9 avec du yaourt grec et des \u0153ufs durs, et parfait aussi bien pour des amuse-bouches \u00e9l\u00e9gants que pour des en-cas du quotidien. Cette version est plus l\u00e9g\u00e8re que …<\/p>\n","protected":false},"author":1,"featured_media":145880,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":0,"loftocean-view-count":197,"loftocean_coauthors":"","lemon_limes_single_post_intro_label":"","lemon_limes_single_post_intro_description":"","lemon_limes_single_post_hide_featured_image":"","lemon_limes_single_post_featured_media_position":"","lemon_limes_single_post_secondary_featured_image":140274,"lemon_limes_single_site_header_source":"","lemon_limes_single_custom_site_header":"0","lemon_limes_single_custom_sticky_site_header":"0","lemon_limes_single_custom_sticky_site_header_style":"scroll-up-enable","lemon_limes_single_site_footer_source":"","lemon_limes_single_custom_site_footer":"0","footnotes":""},"categories":[36855,13229,13467,13481,36836,36877,13471,13469,36850,36851],"tags":[37395,37412,37413,37410,37392,37407,37414,37398,37401,36945,37002,37415,37404],"class_list":["post-145846","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aperitifs","category-petit-dejeuner","category-plats-principaux","category-recettes-a-petit-budget","category-recettes-americaines","category-recettes-de-collations","category-recettes-en-30-minutes","category-recettes-saine","category-recettes-sans-gluten","category-recettes-sans-sucre-raffine","tag-appetizer-4","tag-how-to-make-tuna-spread-4","tag-tuna-pate-4","tag-high-protein-dish-4","tag-30-minutes-recipes-3","tag-fish-recipes-4","tag-tuna-recipes-4","tag-dip-recipes-4","tag-easy-tuna-recipes-4","tag-high-protein-recipes-4","tag-healthy-recipes-3","tag-tuna-spread-4","tag-easy-tuna-spread-4"],"yoast_head":"\nP\u00e2t\u00e9 de thon \u2013 Tartinade de thon riche en prot\u00e9ines<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez un p\u00e2t\u00e9 de thon l\u00e9ger et prot\u00e9in\u00e9, pr\u00e9par\u00e9 avec du yaourt grec. 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