Simple Avocado Tuna Salad Recipe

A Healthy Twist on the Classic Tuna Salad

By: Jeremy Fox, CNC, CPTUpdated: February 22, 2024

I recently tried adding a twist to my meal prep routine with an avocado tuna salad, and it’s been a delicious change. Ideal for a quick lunch or a light dinner, this salad is versatile as a dip, topping, or standalone dish.

This simple recipe combines the creamy texture of ripe avocados with protein-packed tuna. And it can be customized with various add-ins to give it a crunchy texture and crisp flavor.

Avocado Tuna Salad Sandwich

In 2012, my bodybuilding coach introduced me to avocado tuna salad. At that time, it was a basic recipe consisting of mashed avocado, canned tuna, and mayonnaise.

Over time, I have learned some secret ingredients that have transformed this dish from bland to delicious. The best part is that the ingredients are usually found in the pantry, so I can prepare it anytime without having to make an extra trip to the grocery store.

Ingredients and Substitutions

In crafting the perfect tuna salad, I choose simple ingredients to add rich flavors. This easy recipe uses creamy avocado in place of mayonnaise, which is found in traditional tuna salad.

You can still add mayo if you want, but the avocado works well all on its own. Here are my go-to choices and substitutions for these key ingredients to ensure a delicious and healthy salad.

  • 1 ripe avocado
  • 1 can of tuna in water (drained)
  • 2 tbsp minced red onion
  • 2 tbsp minced celery
  • 1 tbsp minced cilantro
  • 1 tbsp lemon juice
  • Salt and pepper to taste

To achieve a creamy texture in our salad, it is important to use ripe avocados. Check for ripeness by gently pressing the avocado. It should give slightly under pressure but not be mushy. If ripe avocados are unavailable, you can consider using chunky guacamole instead.

Read More: How to Tell If An Avocado Is Ripe

how to tell if an avocado is ripe

I usually opt for solid white albacore tuna for its firm texture and mild flavor, which complements the avocado well. But you can also use chunk light tuna if you prefer it.

Next, I add minced red onion and celery for a crunchy kick. And I love adding cilantro for a fresh burst of flavor. If cilantro isn’t your thing, parsley or dill can be great substitutes. And you can use dried herbs for convenience.

Alongside these herbs, I include some lemon juice for some zest. I use bottled lemon juice to save time, but fresh squeezed is great too. If lemons are sparse, lime juice works as a tangy alternative.

Finally, I top it off with a dash of salt and pepper.

Avocado Tuna Salad Ingredients

Healthy Avocado Tuna Salad Recipe

In this section, I’ll guide you through making this delicious avocado tuna salad. I’ll focus on preparing the ingredients, combining them for the perfect creamy texture, and tips for storing the salad for meal prep.

Making an avocado tuna salad is a breeze, and it’s perfect for those busy days when you need a meal on the table quickly. If you’re more of a visual learner, here’s a short 1-minute video demonstrating the avocado tuna salad recipe.

My YouTube channel features streamlined recipes and exercise tutorials so you can reach your fitness goals faster. Click HERE to subscribe, or click on the button below!

Preparing the Ingredients

First, I start by slicing the avocado in half, removing the pit, and scooping out the flesh. Then, I chop it into bite-sized pieces and add it to a large bowl along with the drained tuna.

Next, I mince the red onion, celery, and fresh cilantro. I prefer small pieces, so each bite contains a little bit of everything. All those chopped bits then get added to the bowl.

Finally, I sprinkle with salt and pepper and pour the lemon juice over the top. At this point, your bowl should look something like this.

Avocado Tuna Salad Recipe

Mixing It Together

It’s time to mix all the ingredients together and make the salad. Using a fork, I gently combine everything until it’s just mixed. I am careful not to overmix since I want to preserve the chunkiness of the avocado.

You’re done mixing when your salad looks something like the picture below.

Easy Avocado Tuna Salad

Meal Prep and Storage

When I have extra or want to prepare ahead, meal prep is a breeze with this recipe. Here’s how to store leftover avocado tuna salad. 

  • Divide the salad into portions and place them in an airtight container.
  • Or lay a sheet of plastic wrap directly on the surface of the salad and seal it tightly to prevent browning.

Stored in the fridge, my avocado tuna salad stays fresh and tasty for a couple of days. The lemon juice helps keep the avocado from browning too quickly, so it looks and tastes great whenever I’m ready to enjoy it.

Serving Suggestions

One thing I like about this avocado tuna salad is all the different ways to serve it, from classic dishes to inventive new twists. Here’s how to enjoy this delicious and nutritious salad.

Classic Salad and Low-Carb Options

The easiest way to enjoy this creamy avocado tuna salad is all on its own. The creamy texture of the avocado, flaky chunks of tuna, and crunchy vegetables make the perfect low carb meal.

You can also scoop the tuna salad onto a bed of lettuce or wrap it in crisp romaine leaves for lettuce wraps.

Creative Serving Options

For more creative serving options, my wife loves this avocado tuna salad for dipping with tomato basil wheat thins. It’s basically a high-protein substitute for guacamole.

I also use avocado tuna salad as a sandwich filling to make a heartier meal. I’ve found it especially tasty on toasted whole-grain bread or even stuffed in pita pockets.

If you want a more substantial meal, you could serve it as a side dish alongside meat or fish with rice or pasta. 

However you eat it, this recipe is a fantastic way to curb hunger without resorting to less healthy options. Believe me, once you’ve tried these combinations, you’ll be amazed at how versatile tuna avocado salad can be!

Avocado Tuna Salad on Toast

Nutritional Information & Benefits

Avocado and tuna combined make for a meal loaded with healthy benefits. It’s a fusion that’s not only palatable but also packs a nutritious punch with healthy fats from the avocado and lean protein from the tuna.

Avocado is a rich source of monounsaturated fats, specifically oleic acid, known to be heart-healthy. It’s also high in fiber, which aids in digestion and can help maintain a healthy weight.

Tuna is a low-calorie protein powerhouse and contains essential omega-3 fatty acids that support heart and brain health. It is also a great source of vitamins D and B-12, iron, and selenium.

What’s great about this salad is its very low net carbs, making it suitable for those on a low-carb or keto diet. When choosing tuna, I use canned tuna in water instead of oil to reduce the calorie count.

This recipe yields 2-3 servings, depending on how you use it. When I divide it into two servings, these are the nutrition facts for each serving.

  • Calories: 190
  • Protein: 14g
  • Total Carbs: 9g
    • Fiber: 6g
    • Net Carbs: 3g
  • Fat: 13g

bodybuilding meal plan

Custom Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

All this for just $13.99/mo! Click here to choose your plan.

Or feel free to browse some of my other fitness-related articles. Below, you’ll find helpful information on nutrition, supplements, workouts, and more.

Share with your community and get the conversation started!

By |February 22, 2024|Nutrition|0 Comments
Go to Top