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Keto Tuna Salad

Published September 11, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-tuna-salad
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p>Lunchtime can conjure up some fond childhood memories. Opening up your lunchbox each day to find what had been packed could be an adventure—sometimes a scary adventure, sure, but more often an exciting trip down Sandwich Road. And one lunchtime staple that still tends to delight is tuna salad. Creamy, savory, and filling—plus, it’s fast and easy to prepare. It can even be upgraded in countless ways to match your sophisticated grownup tastes.</p> </section> <section> <h2>Is Canned Tuna Good for Me?</h2> <p>We all know we should be getting <a target="_blank" href="https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1" rel="nofollow noreferrer">more heart-healthy fish</a> in our diets, but sometimes it’s just too much work to prep a salmon filet for dinner. Luckily, canned tuna is easy, affordable, and good for you!</p> <p>Albacore and skipjack are the most common types of canned tuna. Both are high in protein and full of heart-healthy omega-3 fatty acids, making them great nutritional choices. <a target="_blank" href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" rel="nofollow noreferrer">Omega-3s</a> can help lower your cholesterol, guard against dementia, and even lower your risk of anxiety and depression.</p> <p>Albacore is lighter in color and has a mild flavor with a meaty texture. Skipjack, which is often sold as “chunk light tuna,” is softer and has a stronger “fishy” flavor. But with that flavor comes more of the omega-3s that make tuna so healthy! Depending on the kind and brand of tuna you choose, you’ll get 150-300mg of omega-3s per serving—over half your recommended daily intake!</p> <p>Because albacore are larger and eat more small fish than skipjack, it has up to three times the mercury levels of chunk light tuna. According to the <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">Environmental Defense Fund</a>, it’s okay for most people to consume in moderation, but if you’re pregnant, breastfeeding, or making lunch for the kids, you might want to stick to chunk light tuna instead.</p> <h3>Does Canned Tuna Have Carbs?</h3> <p>Canned tuna—whether albacore or chunk light—is extremely low in carbs. A 2-ounce serving contains less than a gram of total carbs, and virtually no net carbs. That makes it a delicious, nutritious choice for a healthy diet!</p> <p>Just be sure that any tuna salad recipe you choose also sticks to the low-carb path—add flavor bombs like onions or dill pickle, plus a dose of healthy fat from mayonnaise or avocado and you’ve got a quick, tasty meal that will support your health goals.</p> <h4>What Goes Well with Tuna Salad?</h4> <p>A tuna salad melt is a classic luch dish for a reason. It’s creamy, savory, salty, and has a little crunch to round things out. But did you know you can get that same fix while staying true to your keto eating habits?</p> <p>Try using tuna salad to make a <a target="_blank" href="https://www.warriormade.com/content/diet/keto-tuna-melt-on-zucchini" rel="noreferrer">tuna melt on zucchini</a> or atop a <a target="_blank" href="https://www.warriormade.com/content/diet/plain-fathead-dough-bagel" rel="noreferrer">fathead bagel</a>. Or use it to stuff a ripe, juicy tomato!</p> <p>You can also top a handful of leafy greens for a simple, filling salad that will carry you well past the 3 o’clock slump.</p> <p>Looking for something low-carb to snack on alongside a bowl of hearty tuna salad? Try <a target="_blank" href="https://www.warriormade.com/content/diet/low-carb-zucchini-fries" rel="noreferrer">crispy zucchini fries</a> or even pan-fried brussels sprout leaves, for all the crunch of traditional potato chips without the empty carbs. Keto-friendly <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sour-cream-and-chive-crackers" rel="noreferrer">sour cream and chive crackers</a> are another great way to get some texture along with your lunchtime tuna salad.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name">Keto Tuna Salad</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 5 minutes</span> <span> <meta itemprop="recipeYield">Serves: 2</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 (5 ounce) can chunk light tuna, drained</li> <li itemprop="recipeIngredient">1 tablespoon mayonnaise</li> <li itemprop="recipeIngredient">1 tablespoon fresh cilantro, chopped</li> <li itemprop="recipeIngredient">2 tablespoons lime juice (from about 1 lime)</li> <li itemprop="recipeIngredient">&frac14; teaspoon salt</li> <li itemprop="recipeIngredient">1 avocado</li> <li itemprop="recipeIngredient">&frac14; teaspoon cumin</li> <li itemprop="recipeIngredient">&frac14; cup red onion, diced (from about half a small onion)</li> <li itemprop="recipeIngredient">1 roma tomato, chopped</li> <li itemprop="recipeIngredient">&frac12; bell pepper, diced</li> <li itemprop="recipeIngredient">&frac14; teaspoon crushed red pepper (or to taste)</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li><i>For the tuna salad</i>: In a medium bowl, mix the tuna, mayonnaise, cilantro, 1 tablespoon of lime juice, and a pinch of salt. Stir to mix well.</li> <li><i>For the guacamole</i>: Scoop the avocado into a bowl and add the remaining 1 tablespoon of lime juice, cumin, and salt to taste. Mash roughly with a fork.</li> <li><i>For the pico de gallo</i>: In a small bowl, mix together the red onion, tomato, bell pepper, and crushed red pepper. Consider making this ahead of time, as the flavors intensify as they meld together. It’ll keep in the fridge for several days.</li> <li><i>To serve</i>: Divide the guacamole between two plates. Layer half the tuna salad on top of each guacamole layer, then top with the pico de gallo. Sprinkle with extra cilantro to garnish and enjoy.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

251


Amount Per Serving

Total Fat

16.6 g

Sodium

581 mg

Carbohydrate

14.5 g

Sugar

2.9 g

Dietary Fiber

6.9 g

Protein

15.2 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

251


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

16.6 g

Sodium

581 mg

Carbohydrate

14.5 g

Sugar

2.9 g

Dietary Fiber

6.9 g

Protein

15.2 g

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