Speedy Low-Carb Tuna Lunch Bowl

This speedy low-carb lunch bowl is the perfect balance of protein, healthy fats and is low in net carbs. Ready in just 15 minutes, it’s one of my favourite go to healthy gluten-free and keto-friendly meals. It's the ideal dish for those who practice intermittent fasting and only eat two nutritious meals a day.

I used quails eggs but feel free to substitute with 1 large egg per person if you prefer. You can also replace the fresh tuna with tinned if that’s all you have in the cupboards! This tuna salad is ideal to take to a BBQ or why not make it and pack in a Tupperware for a healthy work lunch?

I hope you enjoy it as much as I do. Let me know what you think in the comments below.

Step-by-step

1. Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Wash and dry the watercress.

2. Place the walnuts on a baking tray and roast in the oven for 6-8 minutes until golden. Remove from the oven and allow to cool.

   

3. Coat the tuna with sesame seeds, ghee and a pinch of salt. If using tinned tuna, simply sprinkle the sesame seeds over the salad in the end.

4. Heat a griddle pan and fry the tuna to your liking - 1 ¹/₂ minutes per side for pink, up to 3 minutes per side for well done. Remove from the heat and allow to cool slightly before slicing.

   

5. Boil the quail eggs for 2-3 minutes (or about 10 minutes for large eggs). Plunge into cold water before peeling.

   

6. Slice the rest of ingredients.

   

7. Place the watercress in bowl and add olives, halved quail eggs, avocado, walnuts and drizzle with 1 tbsp of olive oil and top with 1 tbsp of mayonnaise. Optionally, garnish with ground black pepper.

   

8. Tastes the best when served fresh, but can be stored in the fridge for 1 day.

   

Recipe

Speedy Low-Carb Tuna Lunch Bowl

★★★★☆4.4 (42 ratings)

This quick and easy low-carb meal is packed with protein, minerals and healthy fats. A tasty option for busy ...

Hands on

15m

Overall

15m

Servings

1

6.4 g

Net carbs

44.2 g

Protein

71.3 g

Fat

866

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

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Ingredients makes 1 serving

• 1 tuna steak (120 g/ 4.2 oz) - or use tinned, drained tuna
• 1 tsp sesame seeds
• pinch of sea salt
• 1 tsp ghee, butter or virgin coconut oil
• ¹/₂ avocado, sliced (100 g/ 3.5 oz)
• 10 pitted black olives (30 g/ 1.1 oz)
• 1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
• ¹/₂ medium cucumber, sliced (70 g/ 2.5 oz)
• 6 quails eggs or 1 large egg
• ¹/₄ small red onion, finely sliced (15 g/ 0.5 oz)
• 10 walnut halves (20 g/ 0.7 oz)
• 1 tbsp extra virgin olive oil (15 ml)
• large handful of watercress (50 g/ 1.8 oz)

Instructions

1. Preheat the oven to 180 °C/ 355 °F (fan assisted) 200 °C/ 400 °F (conventional). Wash and dry the watercress.

2. Place the walnuts on a baking tray and roast in the oven for 6-8 minutes until golden. Remove from the oven and allow to cool.

3. Coat the tuna with sesame seeds, ghee and a pinch of salt. If using tinned tuna, simply sprinkle the sesame seeds over the salad in the end.

4. Heat a griddle pan and fry the tuna to your liking - 1 ¹/₂ minutes per side for pink, up to 3 minutes per side for well done. Remove from the heat and allow to cool slightly before slicing.

5. Boil the quail eggs for 2-3 minutes (or about 10 minutes for large eggs). Plunge into cold water before peeling.

6. Slice the rest of ingredients.

7. Place the watercress in bowl and add olives, halved quail eggs, avocado, walnuts and drizzle with 1 tbsp of olive oil and top with 1 tbsp of mayonnaise. Optionally, garnish with ground black pepper.

8. Tastes the best when served fresh, but can be stored in the fridge for 1 day.

Nutrition per serving

Carbs 3%Protein 21%Fat 76% of calories

Net carbs

6.4 g

Total carbs

16.7 g

Fiber

10.3 g

Sugars

3.3 g

Protein

44.2 g

Fat

71.3 g

Saturated fat

13 g

Calories

866 kcal

Sodium

573 mg · 24.9% RDA

Magnesium

141 mg · 35.2% RDA

Potassium

1,479 mg · 74% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Tuna, yellowfin (fresh)	0 g	29.3 g	0.6 g	131
Sesame seeds	0.3 g	0.5 g	1.5 g	17
Salt, sea salt	0 g	0 g	0 g	0
Ghee	0 g	0 g	5 g	45
Avocado, fresh	1.8 g	2 g	14.7 g	161
Black olives	0.1 g	0.4 g	4.4 g	45
Mayonnaise	0.1 g	0.2 g	12.5 g	111
Cucumber, fresh	1 g	0.4 g	0.1 g	8
Quail eggs	0.2 g	7 g	6 g	85
Onion, red, fresh	1 g	0.2 g	0 g	6
Walnuts, nuts	1.4 g	3 g	13 g	131
Olive oil, extra virgin	0 g	0 g	13.5 g	119
Watercress, fresh	0.4 g	1.2 g	0.1 g	6
Total	6.4 g	44.2 g	71.3 g	866

• Gluten free
• Dairy free
• Nightshade free
• Pork free
• Coconut free
• Shellfish free
• Beef free
• Pescatarian