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This speedy low-carb lunch bowl is the perfect balance of protein, healthy fats and is low in net carbs. Ready in just 15 minutes, it’s one of my favourite go to healthy gluten-free and keto-friendly meals. It's the ideal dish for those who practice intermittent fasting and only eat two nutritious meals a day.
I used quails eggs but feel free to substitute with 1 large egg per person if you prefer. You can also replace the fresh tuna with tinned if that’s all you have in the cupboards! This tuna salad is ideal to take to a BBQ or why not make it and pack in a Tupperware for a healthy work lunch?
I hope you enjoy it as much as I do. Let me know what you think in the comments below.
Hands-on Overall
Nutritional values (per serving)
Net carbs6.4 grams
Protein44.2 grams
Fat71.3 grams
Calories866 kcal
Calories from carbs 3%, protein 21%, fat 76%
Total carbs16.7 gramsFiber10.3 gramsSugars3.3 gramsSaturated fat13 gramsSodium573 mg(25% RDA)Magnesium141 mg(35% RDA)Potassium1,479 mg(74% EMR)
Ingredients (makes 1 serving)
- 1 tuna steak (120 g/ 4.2 oz) - or use tinned, drained tuna
- 1 tsp sesame seeds
- pinch of sea salt
- 1 tsp ghee, butter or virgin coconut oil
- 1/2 avocado, sliced (100 g/ 3.5 oz)
- 10 pitted black olives (30 g/ 1.1 oz)
- 1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
- 1/2 medium cucumber, sliced (70 g/ 2.5 oz)
- 6 quails eggs or 1 large egg
- 1/4 small red onion, finely sliced (15 g/ 0.5 oz)
- 10 walnut halves (20 g/ 0.7 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- large handful of watercress (50 g/ 1.8 oz)
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Wash and dry the watercress.
- Place the walnuts on a baking tray and roast in the oven for 6-8 minutes until golden. Remove from the oven and allow to cool.
- Coat the tuna with sesame seeds, ghee and a pinch of salt. If using tinned tuna, simply sprinkle the sesame seeds over the salad in the end.
- Heat a griddle pan and fry the tuna to your liking - 1 1/2 minutes per side for pink, up to 3 minutes per side for well done. Remove from the heat and allow to cool slightly before slicing.
- Boil the quail eggs for 2-3 minutes (or about 10 minutes for large eggs). Plunge into cold water before peeling.
- Slice the rest of ingredients.
- Place the watercress in bowl and add olives, halved quail eggs, avocado, walnuts and drizzle with 1 tbsp of olive oil and top with 1 tbsp of mayonnaise. Optionally, garnish with ground black pepper.
- Tastes the best when served fresh, but can be stored in the fridge for 1 day.
Ingredients
- 1 tuna steak (120 g/ 4.2 oz) - or use tinned, drained tuna
- 1 tsp sesame seeds
- pinch of sea salt
- 1 tsp ghee, butter or virgin coconut oil
- 1/2 avocado, sliced (100 g/ 3.5 oz)
- 10 pitted black olives (30 g/ 1.1 oz)
- 1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
- 1/2 medium cucumber, sliced (70 g/ 2.5 oz)
- 6 quails eggs or 1 large egg
- 1/4 small red onion, finely sliced (15 g/ 0.5 oz)
- 10 walnut halves (20 g/ 0.7 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- large handful of watercress (50 g/ 1.8 oz)
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Wash and dry the watercress.
- Place the walnuts on a baking tray and roast in the oven for 6-8 minutes until golden. Remove from the oven and allow to cool.
- Coat the tuna with sesame seeds, ghee and a pinch of salt. If using tinned tuna, simply sprinkle the sesame seeds over the salad in the end.
- Heat a griddle pan and fry the tuna to your liking - 1 1/2 minutes per side for pink, up to 3 minutes per side for well done. Remove from the heat and allow to cool slightly before slicing.
- Boil the quail eggs for 2-3 minutes (or about 10 minutes for large eggs). Plunge into cold water before peeling.
- Slice the rest of ingredients.
- Place the watercress in bowl and add olives, halved quail eggs, avocado, walnuts and drizzle with 1 tbsp of olive oil and top with 1 tbsp of mayonnaise. Optionally, garnish with ground black pepper.
- Tastes the best when served fresh, but can be stored in the fridge for 1 day.
Nutrition (per serving)
Calories866kcal
Net Carbs6.4g
Carbohydrates16.7g
Protein44.2g
Fat71.3g
Saturated Fat13g
Fiber10.3g
Sugar3.3g
Sodium573mg
Magnesium141mg
Potassium1,479mg
Detailed nutritional breakdown (per serving)
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