Tuna salad is a blend of mayonnaise and tuna. The salad is usually canned and comes with oil or water. The salad is also accompanied by onions, pickles, celery, and relish. In this article, we will discuss Keto tuna salad and whether it is available commercially or not. We will also discuss keto tuna salad recipes that you can try at home.
What Is Tuna?
Tuna is a saltwater fish and is commonly eaten in Asia. In total, there are over eight species of tuna, such as:
- Bluefin
- Albacore
- Yellowfin
Tuna is easy to catch, and you can use them to make salads, burgers, steaks, and much more. Tuna is largely found in the Atlantic Ocean and is supplied all over the world.
Is Keto Tuna salad?
The short answer to this question is that tuna is ‘Keto Approved.’ Tuna is packed with protein, vitamin D, Fatty acids, and selenium. The most common variety of tuna is canned tuna, and it is also easily available in grocery stores and supermarkets.
It Is Estimated That Canned Tuna Includes The Following Nutrients:
- Calories: 50
- Fat: One gram
- Carbs: One gram
- Protein: Ten grams
Like most fish species, tuna has a low carb content and contains no fiber and sugar, so it is a perfect dish for your Keto diet. Tuna is also rich in healthy fats such as Omega-3 fatty acids.
Health Benefits Of Eating Tuna
Can Improve Heart Health
In general, eating fish regularly is beneficial for your heart. However, what is the reason? Fish like tuna contain Omega-3 fatty acids that help reduce inflammation in the body. While inflammation does occur naturally as well, chronic inflammation can be very dangerous. Therefore, chronic inflammation should be treated immediately.
Omega-3 Fatty Acids Can Be Beneficial For The Heart By:
- Decreasing the count of triglyceride
- Improving blood pressure
- Reducing the risk of cardiovascular illnesses
Can Improve The Immune System Functioning
Like other Keto foods, eating tuna improves the functioning of the immune system. You need a strong immune system during colder months when flu is common, and you can easily get sick. However, how does tuna improve immune system functioning? With the help of some key nutrients such as:
- Protein
- Zinc
- Selenium
Tuna Improves Weight Loss
Experts state that tuna is one of the best weight-loss foods. Tuna is low in carbs and calories and high in protein and is eaten by most bodybuilders and athletes worldwide. Therefore, reducing your carb content and increasing your protein intake can significantly reduce your weight.
Tuna Strengthens Your Bones
Tuna is also rich in vitamin D, and vitamin D helps absorb phosphorus and calcium from the food you eat. So eating a stable quantity of tuna daily can enhance your body’s ability to build strong bones and decrease the risk of bone disorders and osteoporosis.
Tuna Improves Health Of Your Skin
Tuna, like other Keto-friendly foods, can help in improving the health of your skin. This is because tuna has a high content of selenium, which can preserve protein elastin, which helps the skin remain smooth and tight.
Keto Tuna Salad Recipe
Nutrition Facts
- Calories: 225
- Fat: 16.3 grams
- Sodium: 297mg
- Potassium: 422.9mg
- Carbohydrates: 7.1 grams
- Fiber: 3.8 grams
- Sugar: 1.2 grams
- Net Carbs: 3.3 grams
Ingredients
- Canned Tuna (drained): Ten Ounces
- Avocado (large): One
- Celery Rib: One
- Garlic (fresh): Two Cloves
- Mayonnaise: Three tbsp.
- Red Onion (small): One
- Lemon Juice: One tbsp.
- Cucumber: ¼
- Parsley (handful): One
- Salt: ¼ tsp.
- Pepper: To Taste
Instructions
- First, rinse the vegetables and let them dry.
- Then finely chop the onions, cucumbers, and celery.
- Mince the garlic cloves.
- Set aside half of the parsley, take a bowl (large), and add the other ingredients.
- Mix the ingredients until the avocado is completely mashed.
- Add pepper and salt to taste.
- Garnish the salad with the remaining parsley.
Keto Tuna Salad Recipes
Keto Tuna Melt
Nutrient Facts
- Calories: 227kcal
- Carbohydrates: Three grams
- Fat: 14 grams
- Protein: 21 grams
- Cholesterol: 53mg
- Potassium: 249mg
- Sodium: 616mg
- Sugar: One gram
- Calcium: 142mg
- Iron: Two mg
Ingredients
- Canned Tuna: Twelve Ounces
- Mayonnaise: Three tbsp.
- Red Onion (finely diced): One tbsp.
- Celery (sliced): ¼ cup
- Dill Pickle Relish: Two tbsp.
- Tomato (slices): Four
- Salt: ¼ tsp.
- Cheddar Cheese (slices): Four
Instructions
- Take a bowl, and add the tuna celery, mayonnaise, red onion, and dill relish.
- Mix all the ingredients thoroughly.
- Take a baking sheet, and place the tomato slices on it.
- Add ¼ of the tuna mixture from the bowl on the tomato slices.
- Add cheddar cheese on top of the tomato slices.
- Place the baking sheet in the oven.
- Cook for three to five minutes.
Keto Tuna Cakes
Nutrient Facts
- Calories: 287kcal
- Protein: 26 grams
- Fat: Nineteen grams
- Carbohydrates: 146mg
- Sodium: 641mg
- Potassium: 277mg
- Sugar: One gram
- Fiber: One gram
- Calcium: 59mg
- Iron: 2.8mg
Ingredients
- Tuna (in Springwater): 15 ounces (3×5 ounce cans)
- Parsley and Chives: 1/3 cup
- Almond Flour: ¼ cup
- Mayonnaise (low carb variety): Two tbsp.
- Lemon Zest: Two tsp.
- Onion (dried/minced): One tsp.
- Eggs (large): Two
- Pepper (ground): ¼ tsp.
- Olive Oil: ¼ cup
Instructions
- First, drain the tuna well.
- Take a mixing bowl (large), add all the ingredients to it (except the olive oil).
- Mix the ingredients in the bowl well.
- The texture of the mixture must be moist.
- Take a non-stick pan (large), add the olive oil to it, and place it over medium heat.
- Drop quarter-sized dollops in the pan and fry for three to four minutes.
- You should be able to make eight tuna cakes with the mixture.
- You can squeeze lemon on top of the tuna cakes before serving them.
Tuna Mushroom Egg Bake
Nutrition Facts
- Calories: 113
- Fat: Six grams
- Sugar: One gram
- Carbohydrates: Three grams
- Protein: Nine grams
- Calcium: 38mg
- Iron: 1.8mg
- Cholesterol: 147mg
- Sodium: 260mg
- Potassium: 219mg
Ingredients
Egg Mixture:
- Pastured Eggs (large): Six
- Coconut Milk: ½ cup
- Cayenne: ½ tsp.
- Garlic Powder: ½ tsp.
- Himalayan Pink Salt: ¼ tsp.
- Chilies (dried): ½ tsp.
Filling:
- Onions (diced): One
- Chestnut Cremini Mushrooms (large): Two to three
- Bell Pepper (diced): One
- Spring Greens: Two cups (five ounces)
- Himalayan Pink Salt: ¼ tsp.
- Black Pepper: ½ tsp.
- Tuna Can (wild-caught): 5 ounces (drained)
Instructions
- First, preheat the oven at 175 degrees Celsius (350 degrees Fahrenheit).
- For the egg mixture, take a mixing bowl and add the eggs, seasonings, and coconut milk.
- On low, medium heat, place a pot.
- In the pot, Sauté the mushrooms and the onions.
- Cook the vegetables in the pot for five to eight minutes.
- Once the mushrooms are soft, and the onions are translucent, stop cooking.
- Add bell peppers to the pot and cook for three to four more minutes.
- Next, add tuna to the pot.
- Add tuna to the pot and let it cook.
- Put the egg mixture in a dish and place it in the oven for 40 to 45 minutes.
Keto Tuna Casserole
Nutrition Facts
- Calories: 465kcal
- Carbohydrates: Two grams
- Fat: 36 grams
- Protein: 33 grams
- Sodium: 882mg
- Saturated Fat: Ten grams
- Sugar: Five grams
Ingredients
- Tuna (in water): Two cans (five ounces/drain all the water)
- Avocado Oil Mayonnaise: 1/3 cup
- Dijon Mustard: One tbsp.
- Gruyere Cheese (shredded): ½ cup
- Red Onion (minced): ¼ cup
- Sea Salt: ¼ tsp.
- Black Pepper: ¼ tsp.
- Cayenne Pepper: ¼ tsp.
- Parsley (chopped): ¼ cup
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Then, take a bowl (large) and add in it these ingredients: mayonnaise, onion, cheese, salt, cayenne, and pepper.
- Transfer the mixture from the bowl to a casserole dish.
- Sprinkle cheese on top of the mixture.
- Bake the casserole for fifteen minutes until it is hot.
- Sprinkle some parsley on the casserole and serve it.
- You can also serve the dish along with vegetables.
Tuna Sushi Bowl
Nutrition Facts
- Calories: 557
- Fat: Twenty grams
- Saturated Fat: Three grams
- Cholesterol: 61mg
- Fiber: 4grams
- Sugar: Four grams
- Carbohydrates: 41 grams
- Protein: Fifty grams
Ingredients
Rice:
- Medium Grain Rice: One cup
Tuna:
- Genova Albacore Tuna (in olive oil): Two cans (drained)
- Tamari or Soy Sauce: Two tbsp.
- Garlic (minced): One tsp.
- Rice Vinegar: One tsp.
- Honey: One tsp.
- Cucumber: Sliced
- Avocado (Chopped/seeded): One
- Green Onions: Two
- Ginger (pickled): For serving
- Sesame Seeds (toasted): For garnish
Sauce:
- Mayonnaise: ¼ cup
- Soy Sauce: One tsp.
- Rice Vinegar: One tsp.
- Sriracha: One tsp.
Instructions
- Take a saucepan, add two cups of water, rice, and a pinch of salt in it.
- Let the mixture come to a boil.
- Next, reduce the stove’s heat, and let the mixture simmer for nine to eleven minutes.
- In a bowl (medium), add ginger, garlic, rice vinegar, honey, tuna, and soy sauce. Toss the mixture.
- Take a skillet, add the tuna in it and cook it for about two to three minutes. Once done, remove the skillet from the heat.
- Take another bowl, add the mayonnaise, sriracha, soy sauce, and rice vinegar.
- Divide the rice among the two bowls.
- Top each bowl with slices of cucumber, avocado, and tuna.
- Sprinkle sesame seeds and green onions on the bowls.
- You can also drizzle some spicy mayo and add pickles.
Conclusion
In this article, we needed to discuss Keto Tuna Salad, and we discussed several aspects of what made tuna keto-friendly. Tuna can be a major component of your Keto diet, as it has all essential nutrients. We have provided a list of Keto friendly tuna recipes in this article and mentioned the health benefits of eating tuna.
