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KETO LOW-CARB TUNA SPRING ROLLS (HEART HEALTHY)

KETO TUNA SPRING ROLLS

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Keto Low-Carb Tuna Spring Rolls taste amazing wrapped in rice paper. Several years ago, I volunteered to create appetizers for my girlfriend’s wedding, pairing them with various wines. Back then, my career revolved around pairing wine with food for TV shows, columns, and keynote presentations. For the wedding, I crafted gourmet pizzas, small bundles, and finger foods showcasing specialty cheeses. However, after preparing everything, I felt there wasn’t enough food for the guests. I spotted rice wrappers and tuna in my cupboard and grabbed fresh greens from the fridge. I quickly assembled a tray of Tuna and Wasabi Salad Spring Rolls.

Surprisingly, the tuna rolls were the first to disappear, teaching me a valuable lesson in entertaining: simplicity is key. Since then, I’ve been making these spring rolls regularly at home, sticking to comforting, straightforward recipes.

IS RICE PAPER HIGH IN CARBOHYDRATES?

You can prepare these Keto Low-Carb Tuna Spring Rolls with real rice paper.  Before writing this blog, I went to our local supermarket as well as our local Asian market to check out the net carbs on the various rice paper brands. Net carbs per paper can range from 14 grams to 25 grams.

Super high for such a delicate ingredient that definitely won’t fill up your tummy. Normally, I would not recommend consuming rice paper for this reason. But I found the Blue Dragon brand. Their papers are 7 grams of net carbs. Less than half of many. So, I was excited to try them. This rice paper is easy to use, tough for rolling, delicate in taste. Ideal.

WHAT IS THE NUTRITIONAL VALUE OF RICE PAPER?

Obviously, the nutritional value of rice paper will depend on the brand. The Blue Dragon rice paper is 0 fat, 14 grams of carbs per 2 papers (7 net carbs each), and 0.2 grams of protein. The nutrition of spring rolls really depends on the filling.

In this recipe, we use canned tuna:

  • Tuna is a rich source of protein, vitamins, and minerals that are essential for good health.
  • A single can of tuna contains about 20 grams of protein, which is about 40% of the recommended daily intake for an average adult. It is also low in fat, making it an ideal food for those who are watching their weight.
  • In terms of vitamins and minerals, canned tuna is particularly rich in vitamin D, vitamin B12, and selenium. Vitamin D is important for bone health and helps the body absorb calcium, while vitamin B12 is essential for the production of red blood cells.
  • Selenium is a powerful antioxidant that helps protect cells from damage. It is worth noting that not all canned tuna is created equal.
  • Some brands may contain higher levels of mercury, which can be harmful in large amounts.
  • It is recommended that pregnant women and young children limit their consumption of canned tuna and choose brands that are lower in mercury.
  • Canned tuna can be a healthy and convenient addition to a balanced diet. It is a good source of protein and essential vitamins and minerals, but it is important to choose brands that are low in mercury.

WHAT CAN I USE INSTEAD OF RICE PAPER?

Other wrapper options:

  • Boiled green cabbage
  • Layered zucchini slices
  • Seaweed paper (Nori)
  • Boston lettuce

WHAT NON-ALC WINE HARMONIZES WITH KETO LOW-CARB TUNA SPRING ROLLS?

The predominant taste and flavor sensations of these rolls are fattiness from the mayo, heat from the wasabi, and saltiness from the coconut aminos. Be light on the wasabi and choose a non alcoholic wine good acidity to match. Choose a light, fruity white NA wine like Sauvignon Blanc, Pinot Gris, Pinot Grigio. The non alcoholic wine’s light nature will complement the light nature of rice paper and tuna.

The non-alc wine’s acidity will nicely offset the coconut aminos or soy sauce.  If the wasabi is too hot, you’ll need a non alcoholic wine with sweetness.  In this case add a pinch of monk fruit sweetener to your wine glass.  The wine’s new sweetness will nicely offset that wasabi heat.

Zero Alcohol Wine Tips: 

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT KETO LOW-CARB RECIPES CAN I ENJOY?

KETO 3 INGREDIENT 'PEANUT BUTTER' COOKIES

KETO 3 INGREDIENT ‘PEANUT BUTTER‘ COOKIES WITH CHOCOLATE & NUTS

Frozen Yoghurt Berry Pie

Salted Caramel Crème Brulee

Peanut Butter Cookies

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

HOW DO YOU PREPARE KETO LOW-CARB TUNA SPRING ROLLS?

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KETO TUNA SPRING ROLLS

KETO TUNA SPRING ROLLS


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  • Author: Shari MAC
  • Total Time: 15 Mins
  • Yield: 8 rolls (2 ea.) 1x
  • Diet: Gluten Free

Description

Discover a delicious recipe for Keto Tuna Spring Rolls. These spring rolls are packed with flavor. Pair with a yummy non alcoholic wine.


Ingredients

Units Scale

Filling:

1 can tuna in water

1/2 cup mayonnaise (low-fat for Keto Heart Healthy)

1/4 cup chopped onion

1/4 cup chopped celery

2 tablespoons finely chopped fresh cilantro

1/2 teaspoon wasabi

Salt and pepper to taste

Large bunch of mixed greens

8 rice papers (Blue Dragon)

Low sodium soy sauce or coconut aminos (for dipping)


Instructions

  • To make filling in a bowl combine all ingredients.  Set aside.
  • To make rolls, fill a large shallow dish or pie plate with an inch or so of water.
  • Remove one rice paper wrapper from the package, and place it in the water to soak. Allow it to soak for about 10 to 15 seconds and then remove and place on a cutting board or countertop. The rice wrapper should still feel pretty firm at this point. It will soften as it sits and as you add the filling ingredients. (If you let it soak for too long it will tear more easily when rolled).
  • Add 2 heaping tablespoons of filling. Grab a handful of fresh greens and place with the filling on the rice paper.  Layer everything on the ⅓ of the spring roll that is closest to you.
  • To wrap, pick up the sides of the spring roll and fold them in over the toppings. Then pick up the edge closest to you and pull it up and snugly over the toppings. Continue rolling all the way up like a burrito. Practice will make perfect, but just try to keep all of the ingredients in tightly together as you roll everything up.

Notes

  • The nutritional value reflects 1 roll.  Each roll has 9 net carbs.  The recipe is based on the keto version and is approximate only.  One serving has 0 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 15
  • Category: KETO LOW-CARB
  • Method: PREPPING
  • Cuisine: APPETIZER, LUNCH, DINNER

Nutrition

  • Serving Size: 1 Roll
  • Calories: 150
  • Sugar: 1
  • Sodium: 300
  • Fat: 10
  • Saturated Fat: 1.5
  • Unsaturated Fat: 8.5
  • Trans Fat: 0
  • Carbohydrates: 10
  • Fiber: 1
  • Protein: 8
  • Cholesterol: 20

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