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I love how quick and easy this keto-friendly meal is. It's a great example of what my typical dinner looks like: high in healthy fats, protein and micronutrients. It's the ideal meal for those who practice intermittent fasting and follow a keto diet. And if your goal is to lose weight, this meal will keep your blood sugar levels stable to help you stay full for longer.
Eggs are a superfood and a keto staple. I always keep some hard boiled eggs and poached eggs in the fridge. Then I'm just minutes away from making a tasty, nutritious low-carb meal like this tuna salad or California Eggs Benedict.
If you want to give the salad an extra fat and potassium boost, simply sub the cucumber with avocado. Instead of tuna, you can use smoked salmon, mackerel or sardines. If you're not a fan of olives, use capers or a couple of chopped sun-dried tomatoes. To give the salad an extra boost of vitamins and minerals, you can part sub the lettuce with spinach, watercress or arugula. If you can do dairy, use goat cheese or feta instead of the tuna or eggs.
The dressing is very simple too. I just mix some of my homemade mayo with lemon, olive oil, chopped herbs, salt and pepper. You can add a pinch of cayenne for an extra kick. Or you can swap the olive oil with MCT oil which can raise ketone levels in case that is your goal. The options are endless!
See how easy it is to follow a keto meal plan? No excuses! 😊
Hands-on Overall
Nutritional values (per serving)
Net carbs4.8 grams
Protein32.6 grams
Fat54.6 grams
Calories651 kcal
Calories from carbs 3%, protein 20%, fat 77%
Total carbs8.7 gramsFiber3.9 gramsSugars3.9 gramsSaturated fat9.7 gramsSodium1,169 mg(51% RDA)Magnesium65 mg(16% RDA)Potassium673 mg(34% EMR)
Ingredients (makes 2 servings)
- 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) - you can make your own mayo
- 1 tbsp lemon juice (15 ml)
- 2 tbsp extra virgin olive oil (30 ml)
- 1 tbsp chopped parsley or chives
- 1/4 tsp each salt and pepper, or to taste
- 1 head romaine lettuce (150 g/ 5.3 oz)
- 1/2 small yellow or red onion, sliced (40 g/ 1.4 oz)
- 1 medium cucumber or 4-5 gherkins (150 g/ 5.3 oz)
- 8 large olives, sliced (80 g/ 2.8 oz)
- 1 jar tuna, drained (150 g/ 5.3 oz)
- 4 large hard-boiled eggs
Instructions
- Prepare the dressing by placing all of the ingredients in a mason jar (mayonnaise, lemon juice, olive oil, parsley, salt and pepper). Close with a lid and shake until well combined.
- Slice the cucumber (peeled if desired), onion and olives. Separate the lettuce leaves and fold into a bowl.
- Add sliced cucumber, onion, tuna and olives.
- Quarter the eggs and add to the salad.
- If the dressing has separated, shake again just before drizzling on the salad. Garnish with fresh parsley or chives. Eat immediately or store in the fridge for up to a day.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Mayonnaise |
| 0.2 g | 0.3 g | 22.8 g | 204 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Lettuce, Romaine |
| 0.9 g | 0.9 g | 0.2 g | 13 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Cucumber, fresh |
| 1.1 g | 0.4 g | 0.1 g | 9 kcal |
| Green olives |
| 0.2 g | 0.4 g | 6.1 g | 58 kcal |
| Fish, tuna, white, canned in water, without salt, drained solids |
| 0 g | 17.7 g | 2.2 g | 96 kcal |
| Egg, whole, hard boiled (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Total per serving |
| 4.8 g | 32.6 g | 54.6 g | 651 kcal |
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