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Keto Tinned Tuna and Goats’ Cheese Salad

Healthy, low carb ingredients, deliciously blended. Tinned tuna and goat's cheese with avocado, lettuce and tomatoes. A tasty weight loss salad recipe for keto or Atkins' diets!
a keto salad of tinned tuna, goats' cheese, avocado, lettuce and tomato
Keto Tinned Tuna and Goats’ Cheese Salad

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

Keto Tinned Tuna and Goats’ Cheese Salad is a great way to make use of those packs of tinned tuna that hang around on the shelf. If your kitchen is anything like mine, tinned tuna is one of those things left at the back of the cupboard after everything else has gone.  It’s not that tinned tuna tastes terrible. It just lacks that ‘Yeah!’ factor when one is considering one’s luncheon options.

‘Shall we have tinned tuna for lunch today, dear?’…

See what I mean?

Well, this salad might be the way to make tinned tuna just that bit more interesting. So grab yourself a small pack of goats’ cheese and some essential low carb salad ingredients next time you’re at the supermarket.  Then, one nice day, ‘Bob’s your uncle’! (For other countries, this is a commonly used British expression that means ‘There you go! All done!’.) A lunchtime salad ready in no time. 

a plate of salad of tinned tuna and goats' cheese
Keto Tinned Tuna and Goats’ Cheese Salad

Cheese Substitution

The first question from everyone is always, ‘Can I use a different cheese?’.  Not that I think everyone hates goats’ cheese, but it tends to be something people don’t generally include in their weekly shop. My answer to this question is always ‘yes, you can!’.  However, let me also say that I much prefer the goats’ cheese. This is because it has a very sharp, strong taste that boosts the flavour of the entire salad, tinned tuna tending towards the bland side.  If you are going to sub the goats’ cheese, try to use one of a similar texture (crumbly) and strong in taste.

Cheese Omission

Can you leave the goats’ cheese out entirely?

This is the question of paleo and whole30, and the answer here is, unfortunately, no. Goats’ cheese has a strong taste, the other salad items and the dressing are deliberately mild to balance it. Remove the cheese, and the salad would be too bland. It’s best in such a case to pick another salad entirely. Have a look here for another salad which might suit you instead.

Tuna Substitution

If you have a tine of salmon lurking away at the back of the cupboard instead of tuna, use salmon by all means.  It’s a bit different but still delicious.

I Recommend This For: Keto Tinned Tuna and Goats’ Cheese Salad

Keto

This salad almost 300g per person and, while I wouldn’t recommend this for the main meal, it is enough to keep you chugging along between breakfast and dinner. In addition, it makes for a great keto lunch with a mix of meat, veggies and fats for only 5g net carbs.

a plate of tinned tuna and goats' cheese salad
Keto Tinned Tuna and Goats’ Cheese Salad

For the rest of your keto day, I’d recommend starting breakfast with a Keto Tasty Sausage Rolls without Cheese.  These sausage rolls are super filling and will keep you going to lunchtime. They can be made the day before for those that are short on time in the morning. Just reheat for 1 minute in a microwave or eat cold; they taste great either way. At lunch, it’s the Keto Tinned Tuna and Goats Cheese Salad.  Dinner time would be a nod to the mixed ancestry of the USA, with a Low Carb Cajun Chicken with Keto Cheddar Cheese and Garlic Mayo Dressing.  Add a Keto Skillet Flatbread to this and make it just a bit more filling.  Altogether this keto menu for the day would be 16.2g of net carbs, 99g in protein and 167g in fat.

Atkins’ Diet Revolution: Ongoing Weight Loss and Maintenance Phase

The total carbs for this salad are 10.7g, which is okay if you are a little bit further along in your weight loss journey on the Atkins’ Diet Revolution. I feel I need to recommend for Atkins’ dieters to balance out the fat content in Keto Tinned Tuna and Goats’ Cheese Salad.  As a keto recipe, this salad has more fat than protein, and for Atkins’ it will need rebalancing.  However, this is easy enough. Your breakfast bacon and eggs will place you firmly into higher protein territory, leaving you to choose your dinner as you will.  Look here for some Atkins’ weight loss dinner recipes. Just select one without the higher fat warning.

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

a salad of tinned tuna, goats' cheese, avocado, lettuce and tomato
Keto Tinned Tuna and Goats’ Cheese Salad
Healthy, low carb ingredients, deliciously blended. Tinned tuna and goat's cheese with avocado, lettuce and tomatoes. A tasty weight loss salad recipe for keto or Atkins' diets!
5 from 1 vote
Prep Time 20 mins
Total Time 20 mins
Course Lunch, Salad
Cuisine Atkins’, Keto
Servings 4 people
Calories 475 kcal

Ingredients
  

Salad

  • 250 g drained tinned tuna (for USA this will be the tuna from a 12oz can after draining)
  • 250 g avocado (2 medium avocados)
  • 200 g cucumber (1 medium cucumber)
  • 200 g tomatoes (1 cup)
  • 100 g lettuce (2 cups)
  • 100 g goats’ cheese (½ cup)

Dressing

  • 60 ml Extra Virgin Olive Oil (¼ cup)
  • 1/2 tbsp lime juice
  • 1 tsp Dijon mustard
  • 1/8 tsp salt
  • 1/8 tsp black pepper

Instructions
 

Dressing

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

Salad

  • Chop the tomatoes, cucumber, avocados and goats' cheese into roughly equal bite-sized pieces and tear up the lettuce.
  • Separate the drained tuna with a fork.
  • Mix all the salad ingredients in a salad bowl.
  • Drizzle the dressing over the salad.
  • Serve.

Notes

Net Carbs: 5g

Nutrition

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. Unfortunately, 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. 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. So 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 pretty 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. 


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