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Keto Tuna Salad

1. March 2014|Martina|8

This salad is one of my "grab & go" favourites. It's great for anyone with a busy lifestyle looking for a sating and nutritious low-carb meal they can take to work.

I always have hard-boiled eggs and keto-friendly mayo in my fridge. This way I save time and money and avoid temptations. If you want to succeed with your healthy low-carb eating, you should plan your cooking at least a few days in advance.

This meal is suitable for my Clean Eating Challenge which is for everyone who needs to break through a weight loss plateau or simply "detoxify" their body. You can find a detailed Keto & Paleo meal plan here.

Preparation time:

Hands-on:        5 minutes
Overall:         5 minutes 

Nutritional values (per serving):

Total Carbs5.4grams
Fiber1.5grams
Net Carbs3.9grams
Protein59.7grams
Fat49.8grams
of which Saturated9grams
Energy713kcal
Magnesium78.5mg (20% RDA)
Potassium828mg (41% EMR)

Macronutrient ratio: Calories from carbs (2.2%), protein (34%), fat (63.8%)

Ingredients (1 serving, large salad bowl):

  • 1 small head lettuce, Romaine or Little Gem (100g / 3.5 oz)
  • 1 large tin tuna, drained (180g / 6.3 oz)
  • 2 eggs, hard-boiled, free-range or organic
  • 2 tbsp mayonnaise, try my home-made mayo (30g / 1.1 oz)
  • 1 medium spring onion or bunch chives (15g / 0.5 oz)
  • juice from ¼ lemon
  • 1 tbsp extra virgin olive oil
  • salt to taste (I used pink Himalayan)

Notes: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Tear the leaves of the lettuce, wash and drain in a salad spinner or with a paper towel. Spread the leaves over the bottom of the serving bowl.
  2. Add drained and shredded tuna.
    To avoid unhealthy vegetable oils that may often be used in tuna products, get tuna in extra virgin olive oil or in brine. I avoid buying canned foods and get tuna in glass jars instead. This will minimise your exposure to toxic BPAs that may often be present in canned foods.
  3. Top with hard-boiled eggs, mayo and freshly chopped spring onion. The timing for hard-boiled eggs depends on their size but it's about 10 minutes for large eggs. Spoon in the mayonnaise and mix in well.
  4. Drizzle with extra virgin olive oil and enjoy!

Comments (8) -

Susan 3/5/2014 4:48:21 PM #
Susan

Love these simple recipes! I made my first home-made mayo yesterday and couldn't believe how easy it was. I used macadamia oil, as it tastes very mild and has healthy fats. I will never go back to Hellmans :-D

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Martina @ KetoDiet 3/6/2014 9:20:24 PM #
Martina @ KetoDiet

Thank you! Macadamia oil is my favourite too Smile

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Jenny 3/6/2014 8:30:59 PM #
Jenny

Never thought of using spring onion for less carbs! Thanks for sharing Smile

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Martina @ KetoDiet 3/6/2014 9:22:07 PM #
Martina @ KetoDiet

I've been using spring onion and chives for a while now and it's great for saving carbs!

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Kate 3/11/2014 11:59:56 AM #
Kate

I love tuna salad! It's actually my staple food I take to work. Done is no time and so filling Smile

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Martina @ KetoDiet 3/12/2014 10:34:33 PM #
Martina @ KetoDiet

Thank you Kate, it's same for me, it's my grab & go keto meal!

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Mary 3/17/2014 11:17:59 AM #
Mary

This is great! I have to cook for the whole family and it's always not easy to cook food separately. It's very quick, I don't feel hungry and its's low in carbs Smile My hubby and kids are not into paleo or low-carb, I wish they were :-/

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Martina @ KetoDiet 5/20/2014 9:39:23 AM #
Martina @ KetoDiet

I think you can always find meals that are healthy and paleo-friendly that you can cook for the whole family. I guess it's the grains they don't want to give up. Even if they don't eat 100% paleo, you can always add more vegetables, healthy fats and avoid processed foods.

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