I was genuinely surprised the first time I substituted an olive oil-drizzled tuna salad for my typical mayo-heavy one. It was fresher, lighter, and much more like the flavors I enjoy when I get something at a Greek café. What’s the best part? It still met all the requirements of the ketogenic diet: it was rich in healthy fats, low in carbohydrates, and high in protein.
Like cucumbers, feta cheese, olives, and a generous drizzle of olive oil, you can create a dish that’s both flavorful and keto-friendly. It’s a simple mix that captures everything I love about Mediterranean food, bright, fresh, and nourishing.
When I’m grading papers and need something filling but light enough to keep me focused, this is my go-to meal. It’s satisfying without that post-lunch slump, much like the Keto Chicken Salad (Avocado Mayo Version), which brings the same balance of protein, healthy fats, and creamy comfort.
Table of Contents
Table of Contents
Why Tuna Salad Works on a Keto Diet
The truth is that tuna has almost no carbohydrates. It is therefore a perfect fit for anyone following a ketogenic diet. It’s a lean protein that, when combined with the appropriate fats, makes for a satisfying, well-balanced meal that doesn’t cause you to exit ketosis.
I made the error of overdoing the tuna with light mayo when I first started keto because I assumed that “light” meant healthier. The wrong thing to do. Sugars are frequently added to light mayo. The entire dish began to work for me rather than against me once I realized that full-fat feta, avocado, and olive oil were better options.
An additional bonus? Tuna keeps well on the shelf. I won’t have to worry about lunch ever again because I can put a few cans in my work bag and keep one in the desk drawer. It’s quick, affordable, and adaptable. You won’t grow tired of it if you only use healthy, keto-approved ingredients.
Building a Mediterranean Keto Tuna Salad
Alright, this is my detailed method for making this bowl sing. You don’t need to be an expert chef.
Mediterranean Keto Tuna Salad
Ingredients
- 2 cans tuna in water or olive oil, drained
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1/2 cup cucumber diced
- 1/2 cup cherry tomatoes halved (optional, watch carbs)
- 1/4 cup Kalamata olives sliced
- 1/4 cup feta cheese crumbled
- 2 tbsp fresh parsley or oregano chopped
- Salt and black pepper to taste
- 1/2 avocado diced (optional, for extra fats)
Instructions
- In a large bowl, flake the drained tuna with a fork.
- Add cucumber, cherry tomatoes, olives, feta, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over the tuna mixture and toss gently to combine.
- Top with diced avocado if using.
- Chill for 15 minutes or serve immediately.
Notes
- Serve on a bed of arugula or in lettuce wraps.
- Skip or reduce tomatoes for stricter carb control.
- Add a sprinkle of red pepper flakes for heat.
Simply combine everything, stir, and you’re done. Add chunks of avocado if you want more fat. Add some chopped celery for crunch.
One piece of advice: don’t use too many tomatoes. Although they have a delicious taste, they may increase your carbohydrate intake more than you might anticipate. After logging my macros one night, I discovered that the hard way. The cunning culprit was tomatoes.
This salad is great on its own in a bowl, but I also like to spoon it over a bed of arugula or scoop it into lettuce wraps. Fast enough for a weekday lunch, but completely suitable for a dinner party.
This salad comes together in minutes. Flake the tuna, mix in diced cucumber, olives, and feta, then toss everything with olive oil and lemon juice. Add avocado for extra richness or chopped celery for crunch. It’s quick, colorful, and genuinely satisfying.
For another light and refreshing option, I often alternate it with the Keto Cucumber Salad (Creamy Dill & Vinegar Styles). Both are crisp and cooling, making them staples during warm weather or after a long workday.
Common Mistakes I’ve Made (So You Don’t Have To)
I’ll confess that I’ve made a few mistakes with this. I once considered being resourceful and substituting balsamic vinegar for lemon juice. My blood sugar spiked due to the hidden sugars in balsamic. Lesson learned: only use lemon or red wine vinegar.
Using too many olives was another mistake. Yes, they are keto, but eating an entire jar at once? I spent the night drinking water like I was running a marathon because it was too salty. Even with “safe” foods, moderation is key.
However, my initial failure to measure my fats was the biggest error. Achieving the ideal fat/protein ratio is more important to keto than simply reducing carbs. My macros remained under control and the salad kept me fuller after I started using a tablespoon of olive oil rather than just “eyeballing it.”
FAQs About Keto Tuna Salad
1. Is tuna salad keto-friendly?
Yes—if you avoid sugary add-ins. Classic mayo, olive oil, avocado, and feta are all keto-approved. Watch out for relish, corn, or miracle whip.
2. What can I substitute for mayo in tuna salad on keto?
Olive oil, mashed avocado, or even Greek yogurt (unsweetened, full-fat) all work. I personally love olive oil for that Mediterranean flavor.
3. Can I eat canned tuna every day on keto?
It’s safe in moderation, but balance matters. Canned tuna is high in protein but can have mercury if eaten in large amounts daily. Mix it up with salmon, chicken, or eggs for variety.
4. What do you eat with keto tuna salad?
Try lettuce wraps, cucumber slices, zucchini boats, or just a fork. For a fuller meal, add it over greens with a sprinkle of pumpkin seeds or alongside roasted veggies.
Conclusion
eto tuna salad doesn’t have to be plain or overly mayo-heavy. With Mediterranean flavors, olive oil, feta, cucumbers, and olives, you can build something that feels bright and elevated while still keto-friendly. It’s perfect for easy lunches, meal prep, or even a simple dinner.
Those who enjoy bolder, meal-style salads might also like the Keto Cobb Salad with Ranch Dressing, rich, hearty, and just as satisfying in a different way.
And for even more low-carb inspiration, explore The Ultimate Guide to Keto Salad Recipes, where I’ve gathered my favorite keto-friendly salad creations, from creamy comfort classics to fresh Mediterranean blends.