During the month of May my personal challenge was to try a low-carb diet. Well, I should say lowER carb, I was not even close to the keto level. (20 grams per day? I eat that in my salads.) It was a surprisingly rewarding journey and I intend to keep up the change (about 100 gram per day) at least through the month of June. Admittedly this challenge is substantially easier in the summer, when fresh produce is in abundance. It also gave me the incentive to finally try out the spiralizer my mother gifted me for Christmas. I don’t know why I waited so long because I am 100% all aboard the zoodle train. Seriously, I may never eat traditional spaghetti again. They are pleasantly crunchy, just as noodle-y, and the substantially lower carb (and calorie) content means I can eat a lot more sauce and cheese, which is the best part of the meal anyway.
During this adventure I discovered it was a lot harder to get enough protein (as an athlete) since my go-to vegetarian proteins, like black beans, are all pretty high carb. I have ended up increasing my intake of lean meats, eggs, and cheeses, and somewhat surprisingly I actually feel great. Since M’s uncle generously gifts us with an abundance of wild-caught tuna each year, one of my favorite creations makes use of the many jars in the pantry.
Crispy zoodles and a colorful array of crunchy vegetables are rounded out with tuna salad and plenty of cheese. I like to use avocado mayo (it’s a bit lower fat if that matters to you; I just think it tastes better) and a sweet & spicy mustard. Feel free to substitute any combination that you like and tailor it to fit your preferences. You can definitely just use all mayo or all mustard and add some spices for extra flavor; paprika is always a great option.
This salad is a light but delicious lunch and the mound of veggies makes it pretty filling. If you’re not low-carb, focaccia would make a fantastic side. I did not feel it needed a dressing, but if you want to add some saucy goodness to your bowl then a honey mustard vinaigrette would be a delightful choice. If you don’t want to make your own, Annie’s and Newman’s Own are excellent pre-made options.
I enjoyed this both chilled and lightly heated with excellent results. For the warmed option, heat everything except the cucumber for about one minute in the microwave and give it a good stir. (Heat another 30-seconds if it’s still too crunchy). Then top with cucumber and enjoy the melty, cheesy goodness.
For my fellow preppers – meal-preppers that is – this is one of my new go-to recipes. A serving just fits in my 4-cup glass Pyrex Snapware containers (I got them as part of a Costco set, but they look like this) which is easy to take to work and then I can choose whether I’d like it chilled or heated on the fly. Just keep the tuna/cheese in a separate smaller container inside the big one so the veggies don’t get soggy over time. Just as crisp on day four as it was on day one, and I bet it’d keep longer if you haven’t eaten them all by then.
Switch up your summer salad game and give this concoction a try. Be sure to let me know what you think and how you make it your own!
Tuna Zoodle Salad
15-16 oz tuna canned in water, drained
3 Tbsp avocado mayonnaise
3 Tbsp sweet & hot mustard
spices, to taste
2-3 large zucchini, spiralized 3mm (about 8 cups)
1 large or 2 medium carrots, spiralized 2mm (about 2 cups)
1 large bell pepper, thinly sliced
1/2 red onion, thinly sliced
1+ cup grated cheese (I used cheddar)
1 cucumber, spiralized flat (about 1 cup)
- In a medium bowl, use a fork to mash together tuna, mayo, and mustard until completely incorporated. Stir in additional spices, if desired. (Paprika is a great addition.)
- Divide zucchini amongst four bowls, and arrange carrots, onion, bell pepper, tuna, and cheddar on top. If enjoying warm, microwave each bowl for about 1 minute.
- Top with cucumber and serve immediately.
- For meal prep: Divide zucchini amongst four 4-cup (or larger) storage containers.
- Press tuna equally into four 6-oz containers. Fill remainder of containers with shredded cheese.
- Make a well in the middle of the zucchini and nestle tuna into the hole.
- Arrange carrot, cucumber, onion, and bell pepper in remaining area. Affix lids and store in the fridge until ready to eat.