Keto Tuna Salad

Tuna salad is a classic dish that's loved by many people for its simplicity and versatility.

It's a staple for many, but unfortunately, it’s often made with high-carb ingredients or served with wheat bread, which isn’t suitable for those following keto. 

But fear not—this Keto Tuna Salad recipe is here to save the day! It's made with nutritious, low-carb ingredients that won't kick you out of ketosis.

Why you’ll love this keto-friendly recipe 

If you’re looking for a tasty meal, this tuna salad has got you covered.

This recipe is high in protein, low in carbs, and sugar-free, keeping your blood sugar levels steady and keeping your body in fat-burning mode. 

Skipjack tuna, especially varieties in olive oil, are rich sources of omega-3 fatty acids, promoting heart health and helping reduce inflammation.

Adding celery, red onion, and cherry tomatoes brings a refreshing crunch, making this recipe perfect to enjoy with family and friends. 

Serve it atop Bibb lettuce or with Keto Bread to create a satisfying and nutritious lunch or dinner option.

Is tuna high in mercury? 

Mercury is a naturally occurring element found in the earth's crust, oceans, and lakes. It accumulates in certain types of fish, including tuna, and can harm humans if consumed in high amounts.

The amount of mercury in tuna can vary depending on the type of tuna and where it was caught. Bigeye and ahi tuna typically contain higher mercury levels than skipjack or canned light tuna.

However, consuming two to three servings of canned chunk light tuna per week is generally considered safe.

Research published in HHS Public Access investigated the nutritional profile of canned tuna and concluded, ”Light tuna canned in water may be a better choice to supply n-3 PUFA for individuals in a healthy population. Oil-packed tuna products may be preferable for those individuals with a need for increased essential fatty acids.”

Individuals who regularly consume tuna may benefit from increasing selenium intake or taking a selenium supplement. Selenium can bind to mercury, reducing its toxicity and enhancing the body’s ability to safely eliminate this potentially harmful heavy metal. 

Wild-caught vs. farm-raised fish 

Wild-caught tuna is usually better than farm-raised fish due to its higher omega-3 fatty acids content and lower mercury levels.

Fish caught in their natural habitat also tend to have a more robust flavor as they have access to their natural diet and active life in the open ocean.

In contrast, farm-raised fish often contain significantly fewer omega-3 fatty acids while having as much as three times the amount of pro-inflammatory omega-6 fatty acids compared to wild-caught produce.

"These fish are fed an unnatural diet of grains, soy, and other processed foods that can have higher levels of toxins and pesticides," explains Dr. Berg.

They also tend to have a milder taste, making them less desirable for some palates. Therefore, wild-caught tuna is usually the smarter choice for optimal health benefits.

What to serve with Keto Tuna Salad

This tuna salad is a fantastic standalone dish, but you can combine it with different sides to create a more satiating meal.

Here are a few dishes that'll pair well with this delectable recipe.

Keto Rutabaga Fries with Fry Sauce

Fries are a classic side dish that goes well with any protein, and these Keto Rutabaga Fries with Fry Sauce are no exception.

This root vegetable is low in carbs and high in fiber, making it an excellent substitute for potatoes.

Dip in a homemade fry sauce made with mayonnaise, mustard, tomato paste, and smoked paprika for an extra kick of flavor.

Keto-friendly Onion Crackers

If you want a crunchy treat with your tuna salad, try these Keto-friendly Onion Crackers.

Made with flaxseed meal, onions, and ground sunflower seeds, these crackers boast a delicious savory flavor while keeping the carb content low.

Easy and Delicious Chicken Tortilla Soup

This Easy and Delicious Chicken Tortilla Soup is hearty and bursting with nutritious ingredients such as chicken and avocado. 

Make a big batch of this soup for the week and enjoy it with your tuna salad for a mouthwatering meal.

Strawberry Cheesecake

Finish your meal with a sweet treat that won't raise your glucose levels.

This Strawberry Cheesecake is made with cream cheese, almond flour, and fresh strawberries for a delicious dessert.

Onion Rings

Onion Rings provide a low-carb twist to the traditional deep-fried recipe.

Made with coconut flour, Parmesan cheese, and white onions, they're an excellent replacement for the greasy fast food version. Serve them hot with your tuna salad for a complete meal.

Keto Tortilla Chips

Who says you can't have chips on a keto diet? These Keto Tortilla Chips are made with almond flour, mozzarella, and paprika to create a savory treat.

Dip them in your tuna salad to add texture and spice to your meal.

Keto Garlic Bread

This Keto Garlic Bread is the perfect solution if you're missing bread on keto.

The garlic butter provides a decadent taste, while the almond flour creates a traditional bread-like texture.

Slice and serve alongside your tuna salad, or use it as a base for an open-faced sandwich.

Storage and reheating tips 

If you have leftover tuna salad, store it in an airtight container in the refrigerator for up to three days. When ready to eat, leave it at room temperature for a few minutes to remove the chill. 

If you're freezing your tuna salad, place it in a freezer-safe bag and store it for up to three months. 

It’s best to freeze tuna salad without tomatoes or avocado, as these ingredients don’t freeze well. Instead, add fresh produce once the tuna salad has thawed for best results.

You can also make a big batch and divide it into individual servings to freeze for grab-and-go lunches.

To thaw, place it in the fridge overnight or at room temperature for a few hours before serving.

Enhance the flavors by adding freshly squeezed lemon juice and fresh herbs.

Key takeaways

This Keto Tuna Salad is a versatile dish that can be paired with keto bread, rutabaga fries, onion crackers, and chicken tortilla soup.

To maximize the nutritional value, choose wild-caught tuna products, which generally contain more omega-3 fatty acids and tend to have less mercury contamination than farm-raised fish. 

FAQ

1. Is tuna salad keto-friendly?

Yes, this recipe is keto-friendly as it uses low-carb ingredients such as sugar-free mayo, Dijon mustard, and canned tuna. It's also high in healthy fats that boost energy production and keep you satiated.

2. How many carbs are in tuna salad? 

This Keto Tuna Salad recipe contains only 5.7 grams of carbs per serving. However, other recipes may call for ingredients that increase the carb count. It’s best to check the nutrition label if you plan to use store-bought tuna salad or make your own low-carb version at home. 

3. What side dish goes well with keto tuna salad? 

This tuna salad pairs well with various side dishes, including low-carb garlic bread and keto onion rings. You can also serve it over a bed of greens for a refreshing lunch or dinner.

4. What are good ways to use canned tuna? 

Canned tuna is a versatile ingredient used in many dishes, including salads, low-carb sandwiches, and wraps.

5. What is a good bread substitute for a Keto Tuna Salad sandwich?

For a tuna salad sandwich, try lettuce wraps, low-carb tortillas, or keto bread made from almond or coconut flour instead of traditional bread.  

6. What's better, chicken salad or tuna salad? 

Both chicken salad and tuna salad can be healthy options, depending on the ingredients used. Chicken salad is typically higher in protein, while tuna salad has more omega-3 fatty acids.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675452/