Ingredients
Equipment
Method
- Open the canned tuna and drain thoroughly. Transfer tuna to a medium mixing bowl and press firmly with a fork against the side of the bowl to remove all excess liquid.
- Drizzle 2 tablespoons of extra virgin olive oil evenly over the drained tuna.
- Add 1 tablespoon of fresh lemon juice (or more to taste—start with half a lemon and adjust from there).
- Add the sliced Kalamata olives and thinly sliced red onion to the bowl.
- Sprinkle in the dried oregano, salt, and black pepper.
- Using a fork, gently stir and fluff the mixture until all ingredients are evenly combined and the tuna is lightly coated with the olive oil and lemon dressing. Break up any large chunks of tuna as you mix.
- Taste and adjust seasoning if needed. Add more lemon juice for brightness, salt for depth, or pepper for a little kick.
- Serve immediately in crisp lettuce cups for a low-carb option, or with whole grain crackers (counting the carbs) if desired. Alternatively, enjoy it straight from the bowl or over a bed of mixed greens.
Nutrition
Notes
This Mediterranean tuna salad is an excellent choice for diabetics due to its high protein content (24g per serving), minimal carbohydrates (only 3g per serving when served in lettuce cups), and heart-healthy fats from olive oil. The omega-3 fatty acids in tuna support cardiovascular health and may improve insulin sensitivity. By eliminating mayonnaise, we've removed unnecessary saturated fats and potential added sugars while keeping the dish creamy and satisfying. The recipe has a very low glycemic load and provides sustained energy without blood sugar spikes. Each serving delivers approximately 240 calories with balanced macros ideal for blood sugar management. When paired with lettuce cups instead of bread or crackers, this becomes a virtually zero-carb meal perfect for tight carb budgets.
