Tuna Avocado Protein Bowl
Description
This Tuna Avocado Protein Bowl is a nutrient-dense, high-protein meal perfect for lunch, dinner, or post-workout refuel. It blends flaky tuna, creamy avocado, crunchy vegetables, and a tangy lemon-soy dressing over rice or greens. The bowl is balanced with healthy fats, lean protein, complex carbs, and fresh textures—quick to assemble and endlessly customizable.
Ingredients (1 large bowl or 2 smaller bowls)
Base (choose one)
1 cup cooked brown rice, white rice, or quinoa
or
2 cups chopped mixed greens (spinach, romaine, kale)
Protein
1 can (5 oz / 140g) tuna in water or olive oil, drained
1 hard-boiled egg (optional for extra protein)
Vegetables & Add-Ins
½ ripe avocado, diced
½ cup cherry tomatoes, halved
¼ cup cucumber, diced
¼ cup shredded carrots
2 tbsp sliced red onion (optional)
1 tbsp chopped cilantro or green onions
Crunch / Extras (optional)
1 tbsp sesame seeds
1 tbsp roasted seaweed flakes
1–2 tbsp nuts (almonds or cashews)
Dressing
1 tbsp soy sauce or coconut aminos
1 tbsp lemon juice or lime juice
1 tsp olive oil or sesame oil
½ tsp honey or agave
½ tsp sriracha or chili flakes (optional)
Salt & pepper to taste
Instructions
1. Prepare the Base
Add cooked rice (warm or room temp) or greens to a large bowl.
2. Mix the Tuna
In a small bowl, combine drained tuna with:
pinch of salt & pepper
squeeze of lemon
optional: 1 tsp Greek yogurt or mayo for creaminess
Stir gently to break into chunks.
3. Add the Veggies
Layer onto your bowl:
diced avocado
cherry tomatoes
cucumber
shredded carrots
red onion
4. Add Protein Toppings
Spoon the tuna mixture on top.
Slice or chop the boiled egg and add it beside the tuna (optional).
5. Make the Dressing
Whisk together:
soy sauce
lemon/lime juice
sesame or olive oil
honey
sriracha (optional)
6. Assemble the Bowl
Drizzle dressing over everything.
Sprinkle sesame seeds, cilantro, or seaweed flakes.
7. Serve
Enjoy immediately, or chill for 15 minutes for a refreshing cold bowl.
Variations & Substitutions
If you don’t have… Substitute with…
Tuna Salmon, shredded chicken, tofu, or chickpeas
Rice Quinoa, farro, cauliflower rice
Avocado Edamame, hummus dollop
Soy sauce Tamari, coconut aminos
Lemon Lime
Nutrition Estimate (per large bowl)
(Approximate — varies by ingredients)
Calories: 520–600
Protein: 35–45g
Carbohydrates: 35–45g
Fat: 25–30g
Fiber: 8–10g
High in protein, omega-3 fats, vitamins A/C/E, and potassium.
Frequently Asked Questions (FAQ)
1. Can I meal prep this bowl?
Yes—prepare everything except the avocado and dressing, which should be added right before eating to prevent browning and sogginess.
2. Can I make this bowl low-carb?
Yes. Replace rice with greens or cauliflower rice.
3. What type of tuna is best?
Tuna in water for lower calories
Tuna in olive oil for more flavor and healthy fats
4. Can I use fresh tuna instead of canned?
Absolutely. Sear or grill tuna steak briefly and slice into strips.
5. How long does this bowl last?
Without avocado: up to 2 days in the fridge
With avocado: best eaten immediately
6. Is there a dairy-free version?
Yes—simply avoid mayo/Greek yogurt additions.
7. Can I make the dressing spicy?
Yes—add sriracha, gochujang, crushed red pepper, or wasabi.