This quick and easy keto tuna zoodle salad is the perfect low-carb meal for busy days. It’s light, refreshing, and satisfying. Crisp zucchini noodles replace traditional pasta, creating a fresh base that pairs beautifully with protein-rich tuna and creamy dressing.
Packed with healthy fats, lean protein, and crunchy vegetables, this salad keeps you full without the carb crash. It’s ideal for keto, low-carb, and gluten-free lifestyles, making it a versatile choice for lunch, dinner, or meal prep.
The bright flavors from lemon, herbs, and crunchy add-ins elevate simple pantry tuna into a restaurant-style dish. Best of all, it comes together in under 10 minutes. No cooking is required, making it perfect for summer meals or quick workday lunches.
This keto tuna zoodle salad delivers freshness, nutrition, and bold flavor in every bite. It can be served chilled or at room temperature. It’s proof that healthy eating can be effortless, delicious, and completely satisfying.
Ingredients
- 4 large eggs
- 425 g canned tuna in water, drained
- 175 ml mayonnaise
- 2 tsp onion powder
- 175 g tomatoes, diced
- 2 tbsp olive oil
- 600 g zucchini, or ready made zucchini noodles
- ground black pepper and salt, to taste
Instructions
- Carefully put the eggs in a pot with boiling water with a big spoon. Add a pinch of salt to the water for easier peeling. Cook for 5-6 minutes for soft-boiled eggs, 6-8 minutes for medium, and 8-10 minutes for hard-boiled eggs. Transfer the eggs to a bowl of cold water to cool, for 2-5 minutes. Peel the eggs, slice each in half, and set aside.
- Mix the tuna, mayo, and onion powder in a medium-sized bowl. Add salt and pepper to taste.
- Create zucchini spirals using a spiralizer, or make thin strips, using a potato peeler. Toss the zoodles in a bowl together with olive oil, salt, and pepper.
- For serving, divide the zoodles onto plates, and top with the tuna, diced tomatoes, and eggs. Enjoy right away.
Serving Suggestions for Quick and Easy Keto Tuna Zoodle Salad:
- Serve chilled for a refreshing summer lunch or light dinner.
- Pair with keto garlic bread, almond flour crackers, or cheese crisps for extra crunch.
- Enjoy as a side dish alongside grilled chicken, salmon, or steak.
- Spoon into lettuce cups for a fun, low-carb wrap option.
- Top with avocado slices, boiled eggs, or olives for added richness.
- Pack in airtight containers for easy keto meal prep lunches.
- Serve in small bowls as a healthy appetizer or potluck dish.
Notes and Tips for Quick and Easy Keto Tuna Zoodle Salad:
- Use firm, fresh zucchini to avoid watery zoodles. Pat dry with paper towels before mixing.
- Choose tuna packed in olive oil for richer flavor, or water-packed for a lighter choice.
- Add dressing just before serving to keep the zoodles crisp.
- For extra crunch, mix in celery, cucumber, or chopped nuts.
- Chill the salad for 10–15 minutes to enhance flavor.
- Adjust lemon juice, salt, and pepper to suit your taste.
- Store leftovers in an airtight container for up to 24 hours.
- Avoid over-mixing to keep texture.
Frequently Asking Questions (FAQs)
1. Is tuna zoodle salad keto-friendly?
Yes! It’s low in carbs, high in protein, and perfect for a keto or low-carb diet.
2. Can I make this salad ahead of time?
Yes, but for best texture, store the zoodles and dressing separately and mix before serving.
3. What type of tuna works best?
Canned tuna in olive oil or water both work well. Albacore or chunk light tuna are great options.
4. How do I prevent watery zoodles?
Lightly salt the zoodles, let them sit for 5 minutes, then pat dry with paper towels.
5. Can I substitute zucchini noodles?
Yes, you can use cucumber noodles, shirataki noodles, or finely shredded cabbage.
6. How long does it keep in the fridge?
It stays fresh for up to 24 hours in an airtight container.
7. Can I add other vegetables?
Absolutely! Bell peppers, celery, olives, and avocado all pair beautifully.
8. Is this salad good for weight loss?
Yes, it’s low in calories, filling, and high in protein and healthy fats.
Keto Tuna Zoodle Salad
Healthy, low-carb, and delicious, this keto tuna zoodle salad is the perfect no-cook meal for busy days.
Ingredients
- 4 large eggs
- 425 g canned tuna in water, drained
- 175 ml mayonnaise
- 2 tsp onion powder
- 175 g tomatoes, diced
- 2 tbsp olive oil
- 600 g zucchini, or readymade zucchini noodles
- ground black pepper, to taste
- salt, to taste
Instructions
- Carefully put the eggs in a pot with boiling water with a big spoon. Add a pinch of salt to the water for easier peeling. Cook for 5-6 minutes for soft-boiled eggs, 6-8 minutes for medium, and 8-10 minutes for hard-boiled eggs. Transfer the eggs to a bowl of cold water to cool, for 2-5 minutes. Peel the eggs, slice each in half, and set aside.
- Mix the tuna, mayo, and onion powder in a medium-sized bowl. Add salt and pepper to taste.
- Create zucchini spirals using a spiralizer, or make thin strips, using a potato peeler. Toss the zoodles in a bowl together with olive oil, salt, and pepper.
- For serving, divide the zoodles onto plates, and top with the tuna, diced tomatoes, and eggs. Enjoy right away.
Notes
• Use firm, fresh zucchini to avoid watery zoodles. Pat dry with paper towels before mixing.
• Choose tuna packed in olive oil for richer flavor, or water-packed for a lighter option.
• Add dressing just before serving to keep the zoodles crisp.
• For extra crunch, mix in celery, cucumber, or chopped nuts.
• Chill the salad for 10–15 minutes to enhance flavor.
• Adjust lemon juice, salt, and pepper to suit your taste.
• Store leftovers in an airtight container for up to 24 hours.
• Avoid over-mixing to maintain texture.
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Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 198Total Fat: 15gSaturated Fat: 3gUnsaturated Fat: 12gCholesterol: 189mgSodium: 112mgCarbohydrates: 9gFiber: 2gSugar: 5gProtein: 9g
**Nutritional information on HRCookery is provided as a courtesy. We can't guarantee the accuracy of the nutritional information given for any recipe on the site. these figures should only be considered as estimates.
3 September 2020 at 3:51 AM[…] Quick and easy keto tuna zoodle salad — HR cookery […]
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