Flaky Tuna and Toasted Walnut Salad

Flaky Tuna and Toasted Walnut Salad

Flaky Tuna and Toasted Walnut Salad is the perfect light and satisfying salad for warm days or quick lunches. I love this one after a morning at the beach because it can be thrown together in minutes!

When choosing tuna, I always go with skip jack, which is lowest in mercury. I buy Wild Planet Foods (from Thrive Market for a discount) because they’re tested for mercury. Wild Planet’s tuna typically has over 20% more protein than other canned brands because they only pack 100% tuna and sea salt and do not add water. Tuna is not only packed with protein, but it is fully of brain-loving and inflammation fighting healthy fats, or omega 3s.

Walnuts are a great source of alpha-linolenic acid (ALA), a specific omega 3 fatty acid that is highly anti-inflammatory. In fact, it is the nut that is highest in omega 3 content more than any other. Because of these anti-inflammatory compounds, walnuts are great for heart health, among many other benefits. Tip: Toasting nuts is an easy way to bring out more of their flavor!

Together, this Tuna and Walnut salad makes a complete blood sugar balancing Fab Four meal. Practically speaking, you can know you’ll feel full, calm, and energized for hours after eating it. Let’s see how it breaks down:

  • Protein: tuna
  • Fat: olive oil, walnuts
  • Fiber and greens: kale, walnuts

Along with my Wild Planet Tuna, I buy my healthy pantry staples like EVOO, champagne vinegar, and salt at Thrive Market for a discount. You can find my complete shopping list for all of my Thrive favorites right here.

Finally, if you’re interested in learning more about how to use my loosely structured and widely loved Fab Four formula to balance your blood sugar, improve your body composition, and feel your best, then check out all of the resources I have for you:

  • Prep Time

    5 minutes

  • Total Time

    15 minutes

  • Servings


  • Freezer Friendly



  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon champagne vinegar
  • 4 (or more) cups of baby kale
  • 1 (5-ounce) can or 2 (3-ounce) pouches of wild tuna, drained and fork flaked
  • 2 tablespoons toasted walnuts
  • Maldon salt or other big flaky salt


  1. Add walnuts to a frying pan and cook over medium-low heat for 2-3 minutes, stirring often, until browned and fragrant. Keep an eye on them as you toast, they burn fast.
  2. While your nuts are toasting, in a large bowl, whisk the olive oil and vinegar. Add chopped kale to the bowl and gentle massage with your hands for about 3 minutes to soften the leaves and infuse the leaves with the oil and vinegar.
  3. Drain the tuna and add it to the bowl. Add the toasted walnuts and toss to combine. Finish with salt to taste.