Tuna Avocado Salad
This Tuna Avocado Salad is a fresh, creamy, and nutritious dish perfect for a quick lunch, light dinner, or healthy snack. Packed with protein-rich tuna, heart-healthy avocado, and crunchy vegetables, it’s a flavorful, low-carb, and keto-friendly option. The creamy texture of avocado replaces traditional mayo, making it a healthier alternative.
Prep & Total Time
Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients
1 large ripe avocado, mashed
1 (5 oz) can of tuna, drained (packed in water or oil, depending on preference)
½ cup cucumber, diced
¼ cup red onion, finely diced
¼ cup cherry tomatoes, halved (optional)
2 tablespoons fresh cilantro or parsley, chopped
1 tablespoon lemon juice (or lime juice)
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon salt (adjust to taste)
¼ teaspoon black pepper
½ teaspoon red pepper flakes (optional, for a little spice)
Lettuce leaves, crackers, or toast for serving (optional)
Instructions
1. Prepare the Avocado Base
In a medium bowl, mash the ripe avocado until smooth or leave some small chunks for texture.
2. Mix the Salad Ingredients
Add the drained tuna, cucumber, red onion, cherry tomatoes, and cilantro (or parsley) to the bowl.
3. Make the Dressing
Drizzle in the lemon juice, olive oil, and season with garlic powder, salt, black pepper, and red pepper flakes (if using).
4. Combine Everything
Gently stir everything together until well mixed.
5. Serve & Enjoy
Serve as a salad, in lettuce wraps, on toast, with crackers, or as a sandwich filling.
Nutritional Information
(Per Serving, Approx. 2 Servings)
Calories: 280-320 kcal
Protein: 20g
Carbohydrates: 10g
Fiber: 5g
Fat: 18g
Saturated Fat: 2g
Sodium: 400mg (varies based on tuna and salt used)
Notes & Tips
Tuna Choice: You can use chunk light tuna or albacore tuna. If using tuna in oil, reduce the added olive oil.
Avocado Substitution: If you want a longer-lasting salad, swap half of the avocado for Greek yogurt to slow browning.
Storage: Best eaten fresh but can be stored in an airtight container in the fridge for up to 24 hours. To prevent browning, cover with plastic wrap directly touching the surface.
Variations: Add diced bell peppers, corn, hard-boiled eggs, or feta cheese for different flavors.
Frequently Asked Questions (FAQs)
1. Can I make this ahead of time?
Yes, but since avocado browns quickly, it’s best to eat it within 24 hours. Adding extra lemon juice helps slow oxidation.
2. Is this recipe keto-friendly?
Yes! This salad is naturally low in carbs and high in healthy fats from avocado and olive oil.
3. What can I use instead of avocado?
You can substitute Greek yogurt or hummus for a creamy texture while keeping it healthy.
4. How can I add more protein?
For extra protein, mix in hard-boiled eggs, chickpeas, or additional tuna.
5. Can I use canned salmon instead of tuna?
Absolutely! Canned salmon works just as well and provides omega-3 fatty acids.
This Tuna Avocado Salad is a simple, delicious, and healthy meal packed with fresh flavors. Whether eaten on its own or as a wrap, it’s a satisfying and nutritious option for any time of day! Enjoy!