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Tinned Tuna and Goats’ Cheese Salad

Tinned tuna and goat's cheese with avocado, lettuce and tomatoes. A tasty low carb salad for keto or Atkins' diets - simple, easy and quick!
a salad of tinned tuna, goats' cheese, avocado, lettuce and tomato

A Little About The Recipe: Tinned Tuna and Goats’ Cheese Salad

This salad recipe is very tasty. It is great for Atkins’ dieters: Ongoing and Maintenance only and the keto diet. This is not so great for paleo. Goats’ cheese has a strong taste and the other salad items are mild to balance it.  Basically, I wouldn’t recommend this dish without the goats’ cheese because it would be too bland – so it’s a paleo diet no-no.   For Atkins Dieters on their two week induction the total carbs are around 10g which I thought was a little bit high for just one meal of the day, if you feel I am wrong – feel free to ignore me and enjoy. However, for keto and Atkins’ on maintenance dieters, this is a tasty little salad, low in net carbs and relatively low in total carbs, which does nicely for lunch.  

To make this particular salad for dinner, pick a tasty, fatty meat to go with it like Slow Roasted Boneless Lamb Shoulder with Dried Rosemary and Garlic for keto. Atkins’ we go for the protein so try a leaner meat like Pan Fried Chicken Thighs or Grilled Lamb Chops with Allspice and Rosemary.

And Here It Is: Tinned Tuna and Goats’ Cheese Salad

a salad of tinned tuna, goats' cheese, avocado, lettuce and tomato
Tinned Tuna and Goats’ Cheese Salad
Tinned tuna and goat's cheese with avocado, lettuce and tomatoes. A tasty low carb salad for keto or Atkins' diets – simple, easy and quick!
5 from 1 vote
Prep Time 20 mins
Total Time 20 mins
Course Lunches, Main Dishes, Salads
Cuisine Atkins’ Diet: Ongoing and Maintenance, Keto
Servings 4 people
Calories 475 kcal



  • 250 g tinned tuna , drained
  • 250 g avocado
  • 200 g cucumber
  • 200 g tomatoes
  • 100 g lettuce
  • 100 g goats’ cheese


  • 60 ml Extra Virgin Olive Oil (1/4 cup)
  • 1/2 tbsp lime juice
  • 1 tsp Dijon mustard
  • 1/8 tsp salt
  • 1/8 tsp black pepper



  • In a small bowl, add the olive oil. lime juice, Dijon mustard, salt and black pepper.
  • Mix together thoroughly.


  • Tear up the lettuce and add to a large salad bowl.
  • Chop the tomato, cucumber, avocado and goats' cheese into equal bite-sized pieces and add to the bowl.
  • Separate the tuna with a fork and add to the salad bowl.
  • Drizzle the dressing over the salad.
  • Serve.


Net Carbs: 5g


Serving: 292gCalories: 475kcalCarbohydrates: 10.7gProtein: 27gFat: 37gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 20gTrans Fat: 0gCholesterol: 46mgSodium: 252mgPotassium: 770mgFiber: 6gSugar: 3gVitamin A: 1145IUVitamin C: 15mgCalcium: 254mgIron: 2mg
Keyword avocado, goats’ cheese, lettuce, low net carb, tomato, tuna
Tried this recipe?Let us know how it was!

A Little About Us: Alex, Carl, Isla and Taran

Ho, ho, ho!  ‘Tis the season to lose the weight we gained from the season before! 

Christmas was a fly-by-the-seat-of-my-pants affair this year.  My parents and my brother, along with his family, were supposed to come over this year; but, due to covid flight restrictions, we were not sure what was going to happen.  As it turned out, after three cancelled flights, my parents made it although they would need to quarantine on their return home.  As they are both retired, this wasn’t such a problem.  My brother couldn’t make it.  Although their flight had not been cancelled, the quarantine time on their return made it impossible for him and his family to come because they would need to return to jobs and schooling afterwards. 

For us in Malta, the covid restrictions here meant the Illuminated Trail was our only outdoor activity.  Indoors we set about making Santa’s cupcakes on Christmas eve with gusto!  Last year we picked up some random recipe online.  I’ve never really experimented with cupcake recipes, so using someone else’s expertise is the best choice for such things.  The recipe we used last year made a massive amount of cupcakes!  They were quite lovely but just far, far too many.  This year we tried a different one.  Enter Bbcgoodfoods website and this particular recipe.  It was perfect in amount and taste; perhaps the only minus point was an excessive amount of buttercream frosting for our cupcakes.  However, my son thought decorating cupcakes meant adding the topping and then licking it off so you could start decorating the same cupcake all over again.  It proved quite fortunate we had too much.  Eventually, we restricted him to three well-licked cupcakes.  They lasted him till he was full.  He then promptly announced “I finished”, before running off to play with a buttercream frosting smeared face and hands.  My daughter spent an hour or so on hers before selecting three of the best to give Santa. 

Later that evening, after a thrown together meal, we all relaxed on the sofa. My son received a video from the North Pole. It was from Santa!  Santa informed Taran that he would soon start delivering presents. He knew what Taran wanted for Christmas and would soon be delivering it!  Off to bed for my son!    A little while later, and it was my daughter’s turn.  Santa called to say he was flying over Malta.  After a brief exchange, she ran to the window and looked up to announce that yes, she had seen Santa flying overhead with the reindeers.  We informed her that Santa would not come if she wasn’t asleep.  We prepared Santa’s snack – the three previously selected cupcakes, two blue and one pink with a glass of milk.  The reindeers received carrots and water.  The reindeer, doing most of the work in pulling the heavy sleigh, obviously deserved the healthier of the snack offerings.  A short while later…  Both kids asleep?  Yes!  A flurry of stocking stuffing and present placement ensued.  My husband decided to sleep on the sofa in the living room to guard the presents from our son’s habit of night time wonderings.  

Christmas Day went well until dinner time.  All presents had been gratefully received and played with quite happily for the day.  Christmas dinner always involves a too-large mound of food with enough left-overs to last the next few days.  Everything simmered, roasted and bubbled quite happily till about 20 mins from finishing, and then we lost all electricity!  Disaster!  Desperate attempts to restart it met with failure.  We gathered everything up, transported it up the stairs to my parents holiday apartment and did what we could to salvage the situation.  It could have been better, it could have been worse.  At least we had something! 

Now, after a Christmas over-indulgence in quantity and under-indulgence in quality, my tummy is a-complaining, seriously complaining.  Also, we have both gained extra weight which needs removing.  Both my husband, Carl, and I are looking forward to our return to healthy eating.

Comments welcome!

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