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• Ahi Tuna Salad Is My Favorite Fancy-But-Easy Salad Upgrade
• Ingredients & Substitutions
• How To Make Ahi Tuna Salad
• My Recipe Tips
• Ahi Tuna Salad (Quick & Easy Recipe) Recipe card
• More Meal-Worthy Salad Recipes
• Recipe Reviews

Ahi Tuna Salad Is My Favorite Fancy-But-Easy Salad Upgrade

When I want something fresh and filling but still feel like I put effort into lunch (without actually putting in much effort), this ahi tuna salad is my go-to. I usually make seared tuna salad when I have a fillet to use up, and every time I do, I wonder why I don’t make it more often. It’s so fast, the flavors are bold, and the texture combo is next-level. Here’s why you’ll love it as much as I do:

• Steak-like flavor – Ahi tuna has that rich, meaty flavor like a good steak, but served cool or just-seared. It’s kind of like a poke bowl meets a steak salad .
• Quick to cook – Just a couple minutes per side in a hot pan and it’s done. I usually prep the greens and dressing while the fish comes to room temp—start to finish, it’s ready in 15 minutes.
• Simple, clean ingredients – No complicated sauces or marinades here. Just high-quality tuna, sesame oil, coconut aminos, and a few other fridge staples. It’s naturally low carb, gluten-free, but doesn’t feel like “diet food” at all.

Come make it with me. It’s quick enough for lunch but feels fancy enough for dinner !

Ingredients & Substitutions

Here I explain the best ingredients for my seared tuna salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

Fish:

• Ahi Tuna Steaks – I always make sure to grab sushi-grade tuna . Since we’re just searing it quickly and keeping the middle raw, you absolutely need that fresh, high-quality fish! At the store, you might see it labeled as yellowfin tuna or bigeye tuna. If you happen to get it frozen, just remember to thaw it first. And hey, any leftovers are perfect for a Hawaiian poke bowl later!

• Dijon Mustard – I use this to help the sesame seeds stick to the tuna, and it adds great flavor, too. Spicy brown mustard works if that’s what you have, but it’s just a bit bolder.

• Sesame Seeds – I like using both black and white sesame seeds to make the ahi tuna salad look a little fancier, but just one kind is totally fine if that’s what you’ve got.

• Sea Salt

• Asparagus – I go for bright green stalks and snap off the tough ends. Thinner ones work best for salads, but any size is fine.

• Arugula – I love the peppery bite, but you can swap in spinach, romaine, or whatever greens you have. You can even toss in extras like bell pepper slices, radishes, scallions, cabbage, shredded carrots, or edamame into your ahi tuna salad.

• Avocado – Slice it or dice it…whatever works.

Ahi Tuna Salad Dressing:

• Coconut Aminos – This is my favorite soy sauce substitute because it has that salty, umami flavor without the gluten or extra sodium. Plus, it’s slightly sweeter, which works really well in dressings like this. If you’re not avoiding soy, low sodium soy sauce works too.
• Dijon Mustard – Just a little helps the dressing come together and stay mixed (instead of separating right away). It doesn’t taste mustard-y, promise.
• Lime Juice – Lemon juice works too, or rice vinegar if that’s what you have.
• Sesame Oil – I love the nutty richness it adds, and it makes the dressing feel a little fancy. If you don’t have it, olive oil will still get the job done.
• Fresh Ginger – Totally optional, but it adds a fresh, slightly spicy kick that makes the whole thing pop.
• Honey – I like adding a little sweetness to balance the salt and tang. I use Wholesome Yum sugar-free honey to keep it low carb, but regular honey works if that’s not a concern.
• Sea Salt

VARIATION: Try another dressing

Ahi tuna salad dressing is one of my favorites for this, but if you’re in the mood for something different, Japanese ginger dressing or even homemade ranch would be delicious too.

How To Make Ahi Tuna Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season tuna. Spread the Dijon mustard on your tuna, then roll it in the mixed sesame seeds until coated.
2. Sear & slice. Get that pan hot! Sear your tuna on all sides, using tongs to “seal” the edges. Once it’s done, move it to a cutting board, then slice it lengthwise and then into pieces.

1. Cook asparagus. Add an inch of hot water and 1/2 teaspoon salt to your skillet, then toss in the asparagus. Cook until it’s bright green, then drain, rinse with cold water, pat dry, and set aside.
2. Make the dressing. Add all dressing ingredients to a bowl and mix until smooth. Add salt to taste.
3. Assemble ahi tuna salad. In two big salad bowls, arrange the arugula, then top it with the asparagus, avocado, and the sliced tuna. To finish, I’ll drizzle on the dressing.

My Recipe Tips

• Ahi tuna should stay raw in the middle. We’re just giving it a super quick sear to get that nice crust on the outside. That’s why I always make sure to use sushi-grade fish for this.
• I always reach for my nonstick skillet. The fish is pretty delicate, and can stick and break apart in other types of pans. This is the one I use because it heats really evenly and makes flipping the tuna super easy without any sticking.
• Use tongs to hold the edges against the skillet to “seal” all sides. I use these tongs because their silicone tips protect the delicate tuna from tearing, and they give me a really firm grip to get that perfect all-around sear.
• After you cook the asparagus and rinse it with cold water, really pat it dry. This keeps your seared tuna salad from getting watery and ensures the dressing sticks to everything. Plus, I think crisp, cool asparagus is just better in a salad.

Ingredients

Tap underlined ingredients to see the ones I use.

Ahi Tuna:

• 1/2 tsp Dijon mustard ▢

• 8 oz Ahi tuna (sushi grade) ▢

• 1 tbsp White sesame seeds ▢

• 1 tbsp Black sesame seeds ▢

• 3 oz Asparagus (woody ends trimmed) ▢

• 1/2 tsp Sea salt ▢

• 2 1/2 oz Arugula ▢

• 1/2 medium Avocado (diced) ▢

Dressing:

• 2 tbsp Coconut aminos ▢
• 1 1/2 tbsp Dijon mustard ▢
• 1 tbsp Lime juice ▢
• 1/2 tbsp Sesame oil ▢
• 1/2 tsp Fresh ginger (optional; grated) ▢
• 1 tbsp Honey (optional; I used Wholesome Yum Sugar-Free Honey ) ▢
• Sea salt (optional, to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat a large skillet over medium-high heat.
2. Meanwhile, spread Dijon mustard over the tuna steak on all sides.
3. Combine black and white sesame seeds on a shallow plate, then gently press the tuna steak into seeds to coat it on all sides.
4. Add the tuna to the hot skillet. Sear for about 1 minute per side. Use tongs to hold the edges to the skillet to “seal” all sides.
5. Transfer the tuna to a cutting board. Cut the fish lengthwise, then slice.
6. Add about an inch of hot water and 1/2 teaspoon of salt to the skillet. Place the asparagus in the water and cook for 3-4 minutes , until bright green. Transfer to a colander and run under cold water to stop the asparagus from cooking further. Pat dry and set aside.
7. In a small bowl, stir together the dressing ingredients, until smooth. Adjust salt to taste.
8. Divide the arugula among two serving bowls. Top with asparagus, avocado, and sliced tuna. Drizzle with dressing.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: ~2 cups, or 1/2 recipe

• Tips: Check out my recipe tips above to help you perfect your sear, keep your ingredients fresh, and assemble your salad like a pro!
• Store: Seared tuna salad is best fresh, but you can store it if needed. Keep the tuna, veggies, and dressing separate in the fridge for up to 3 days. The avocado might brown, so I usually add a squeeze of lemon or just slice it right before serving.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Ahi Tuna Salad

More Meal-Worthy Salad Recipes

If you’re like me and love how ahi tuna salad actually fills you up, check out these other meal-worthy salad recipes:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Ahi Tuna Salad (Quick & Easy Recipe)

My seared ahi tuna salad is easy to make, with avocado, asparagus, and a sesame dressing you’ll want to drizzle on everything.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/ahi-tuna-salad/

Ingredients

Ahi Tuna:

• 1/2 tsp Dijon mustard

• 8 oz Ahi tuna (sushi grade)

• 1 tbsp White sesame seeds

• 1 tbsp Black sesame seeds

• 3 oz Asparagus (woody ends trimmed)

• 1/2 tsp Sea salt

• 2 1/2 oz Arugula

• 1/2 medium Avocado (diced)

Dressing:

• 2 tbsp Coconut aminos
• 1 1/2 tbsp Dijon mustard
• 1 tbsp Lime juice
• 1/2 tbsp Sesame oil
• 1/2 tsp Fresh ginger (optional; grated)
• 1 tbsp Honey (optional; I used Wholesome Yum Sugar-Free Honey )
• Sea salt (optional, to taste)

Instructions

1. Preheat a large skillet over medium-high heat.
2. Meanwhile, spread Dijon mustard over the tuna steak on all sides.
3. Combine black and white sesame seeds on a shallow plate, then gently press the tuna steak into seeds to coat it on all sides.
4. Add the tuna to the hot skillet. Sear for about 1 minute per side. Use tongs to hold the edges to the skillet to “seal” all sides.
5. Transfer the tuna to a cutting board. Cut the fish lengthwise, then slice.
6. Add about an inch of hot water and 1/2 teaspoon of salt to the skillet. Place the asparagus in the water and cook for 3-4 minutes , until bright green. Transfer to a colander and run under cold water to stop the asparagus from cooking further. Pat dry and set aside.
7. In a small bowl, stir together the dressing ingredients, until smooth. Adjust salt to taste.
8. Divide the arugula among two serving bowls. Top with asparagus, avocado, and sliced tuna. Drizzle with dressing.

Maya’s Recipe Notes

Serving size: ~2 cups, or 1/2 recipe

• Tips: Check out my recipe tips above to help you perfect your sear, keep your ingredients fresh, and assemble your salad like a pro!
• Store: Seared tuna salad is best fresh, but you can store it if needed. Keep the tuna, veggies, and dressing separate in the fridge for up to 3 days. The avocado might brown, so I usually add a squeeze of lemon or just slice it right before serving.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)