Keto-Friendly Tuna Salad

Backcountry Foodie

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NUTRITION (per serving)

cal/oz 169

cal/gram 6.0

Calories 203 kcal

PROTEIN 20 g

CARBOHYDRATE 0.7 g

Fiber 0 g

Added Sugar 0 g

Total Fat 13 g

Saturated Fat 3 g

Cholesterol 45 mg

Sodium 428 mg

Home Prep Time 3

Field Prep Time 30

WT/SERVING 1.2 oz (34 g)

MEAL PREPCold Soak, Dehydrator Not Required, No-Cook

Diet TYPESBariatric, Dairy-Free, Gluten-Free, Heart-Healthy, Low-Sugar, Nut-Free, Reflux-friendly, Soy-Free

Servings1 serving

INGREDIENTS

¼ cup (12 g) tuna, dehydrated, 1/4 cup dehydrated = 1/2 can wet = 2.5 oz pouch
1 tsp (0.3 g) green onions, dehydrated
½ tsp (0.5 g) onions, dried chopped
dash (0.1 g) black pepper
1 Tbsp (8 g) parmesan cheese, grated, 1 Tbsp = 2 x 3.5 g packets
1 packet (14 g) mayonnaise, 1 packet = 1 Tbsp
2 oz (60 mL) water

OPTIONAL

½ cup (20 g) tuna, freeze-dried (substitution)
1 pouch (74 g) tuna (substitution), 1 pouch = 2.5 oz
1 Tbsp (0.5 g) green onions, freeze-dried (substitution)
1 Tbsp (1.2 g) onions, freeze-dried (substitution)
1 Tbsp (7 g) cashew cheese, grated (substitution), dairy-free, heart-healthy option
1 packet (10 g) mayonnaise, vegan (substitution), heart-healthy option

INSTRUCTIONS (per serving)

HOME

Put the dry ingredients in a bag or container to be used in the backcountry. See meal prep tips below.
Pair with 1 packet (14 g) of mayonnaise to be added when the meal is rehydrated.

FIELD

Add enough water to cover the tuna mixture and stir to mix well.
If using cold water, let the meal stand for 30-60 minutes, allowing the meal to rehydrate fully. If using hot water, let the meal stand for 10-15 minutes. Rehydration times will be much shorter if freeze-dried tuna is used.
Once the meal is rehydrated, properly drain any excess water following the Leave No Trace (LNT) principles.
Add 1 packet (14 g) of mayonnaise and stir to mix well.
Pair with your favorite crackers, wrap, or pita bread and enjoy!

NOTES

MEAL PREP TIPS

Tuna pouch may be used if a dehydrator is not available.
If preparing the meal for long-term storage, we recommend packing the parmesan cheese in a separate container just before leaving for the trip. This will greatly lengthen the shelf-life of the meal. Single-serving packets, such as those used by pizza restaurants, also work well. 2 x 3.5 g packets = ~1 Tbsp
This is a low-volume meal. Consider making two batches for a hungry hiker.

INSTRUCTIONS FOR DEHYDRATING TUNA

You can find a detailed how-to guide on dehydrating tuna for backpacking meals here.
Dehydrated tuna is shelf-stable at room temperature for 1-2 months, 6 months in the refrigerator, or up to one year in the freezer. Freeze-dried tuna stored in an airtight container is shelf-stable for 10-15 years.

INSTRUCTIONS FOR DEHYDRATING GREEN ONIONS

You can find a detailed how-to guide on dehydrating green onions for backpacking meals here.

NUTRITION

Please note that the nutrition information above does not include crackers, pita bread, or a wrap.
Total sugar (per serving): 0.3 g with no added sugar
For a heart-healthy recipe, replace parmesan cheese and mayonnaise with grated cashew cheese and vegan mayonnaise.

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