Avocado Tuna Salad is a creamy, healthy twist on the classic tuna salad, where the traditional mayo is swapped for ripe avocado, giving the salad a rich texture and a fresh, buttery flavor. The tuna is mixed with mashed avocado, and usually combined with diced red onions, celery, and a squeeze of lime juice for some brightness. It’s seasoned with salt, pepper, and a pinch of chili flakes or paprika for added depth, and often served on a bed of greens, in a sandwich, or with crackers for a light yet satisfying meal.
I first made Avocado Tuna Salad when I was looking for a healthier alternative to traditional tuna salad and wanted something that felt a bit more indulgent. The creamy avocado brought the salad together beautifully, and the texture of the tuna combined with the crispness of the veggies made it so enjoyable. What I love most about this dish is how easy it is to make, and how customizable it can be. You can add extras like cucumber, boiled eggs, or even a handful of chopped herbs for extra flavor. It’s a versatile, nutritious meal that works for lunch, dinner, or even a quick snack!
Perfect for:
- Light lunches
- Dinner parties
- Quick weeknight meals
- Healthy eating enthusiasts
- Avocado and tuna lovers
Why You’ll Love This Recipe
Here are 10 reasons why this Avocado Tuna Salad will become a go-to meal in your kitchen:
- Creamy and Refreshing: The smooth avocado creates a delightful contrast to the tuna, making each bite creamy and satisfying.
- Quick and Easy: Ready in just 15 minutes, this salad is perfect for busy days.
- Packed with Protein: Tuna is a great source of lean protein, making this salad filling and nutritious.
- Healthy Fats: Avocados provide heart-healthy fats, helping you feel full and energized.
- Customizable: Add your favorite veggies or seasonings to make the salad your own.
- No Cooking Required: Ideal for hot days or when you want a light, no-fuss meal.
- Versatile: Enjoy it as a standalone salad or use it as a topping for wraps, toast, or rice bowls.
- Kid-Friendly: The creamy texture and mild flavor make it a great option for picky eaters.
- Easy to Prep Ahead: This salad can be made in advance, making meal prep a breeze.
- Balanced Flavors: The creamy avocado pairs perfectly with the tangy dressing and savory tuna, creating a harmonious dish.
Preparation and Cooking Time
- Total Time: 15 minutes
- Preparation Time: 15 minutes
- Cooking Time: None
- Servings: 4 servings
- Calories per serving: Approximately 350-400 calories
- Key Nutrients: Protein: 25g, Carbs: 12g, Fat: 22g
Ingredients
For the Salad:
- 2 ripe avocados, peeled and diced
- 2 cans of tuna in water, drained
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- ¼ red onion, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
For the Dressing:
- 2 tablespoons Greek yogurt
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 1 teaspoon lemon juice
- Salt and pepper to taste
Ingredient Highlights
- Avocados: Provide healthy fats and a creamy texture to the salad.
- Tuna: A lean protein source that pairs perfectly with the avocado.
- Greek Yogurt: Adds a creamy, tangy base for the dressing while boosting protein content.
- Olive Oil: A healthy fat that enhances the richness of the salad.
Step-by-Step Instructions
Prepare the Salad:
- Dice the Avocados: Peel and pit the avocados, then dice them into bite-sized pieces.
- Prepare the Veggies: Slice the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
- Drain the Tuna: Open the cans of tuna, drain the water, and flake the tuna with a fork.
Make the Dressing:
- Combine Dressing Ingredients: In a small bowl, whisk together Greek yogurt, Dijon mustard, honey, lemon juice, salt, and pepper until smooth.
Assemble the Salad:
- Combine All Ingredients: In a large bowl, gently toss together the avocado, tuna, tomatoes, cucumber, and red onion.
- Add Dressing: Pour the dressing over the salad and toss gently to coat all the ingredients.
- Season to Taste: Add salt and pepper to taste, and drizzle with olive oil and lemon juice for extra flavor.
Serve:
- Chill and Serve: Refrigerate for 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.
How to Serve
Here are 10 serving suggestions for Avocado Tuna Salad:
- On Toast: Serve the salad on toasted whole-grain or sourdough bread for a hearty open-faced sandwich.
- With Crackers: Pair with whole grain crackers for a satisfying snack.
- As a Wrap: Use the salad as a filling for a tortilla wrap, adding some leafy greens for extra crunch.
- Over Greens: Serve the salad on a bed of mixed greens or spinach for added freshness.
- On a Rice Bowl: Add it to a rice bowl for a nutritious and balanced meal.
- With a Side of Fruit: Pair with a side of fresh fruit for a light, balanced meal.
- With Quinoa: Serve the salad with quinoa for a protein-packed, gluten-free meal.
- As a Snack: Enjoy as a quick, healthy snack during the day.
- For Meal Prep: Prepare in advance and store in airtight containers for easy lunches throughout the week.
- With a Hard-Boiled Egg: Add a sliced hard-boiled egg on top for extra protein and texture.
Additional Tips
- Use Fresh Tuna: For a more elevated dish, use fresh tuna and sear it briefly before adding it to the salad.
- Add Crunch: Throw in some chopped nuts, such as almonds or sunflower seeds, for added texture.
- Make It Spicy: Add some chopped jalapeño or a drizzle of hot sauce for a spicy kick.
- Vegan Option: Skip the tuna and add chickpeas or tofu for a plant-based alternative.
- Add Herbs: Fresh cilantro or parsley can bring a burst of freshness to the dish.
Recipe Variations
- Spicy Tuna Salad: Add diced jalapeños or a spoonful of sriracha for some heat.
- Crispy Chickpea Avocado Salad: Swap tuna for crispy roasted chickpeas for a vegetarian version.
- Mediterranean Tuna Salad: Add olives, feta cheese, and a drizzle of balsamic vinegar for a Mediterranean twist.
- Paleo Version: Skip the Greek yogurt dressing and use olive oil and lemon juice for a paleo-friendly salad.
- Low-Carb Version: Omit the honey and replace the yogurt with a dairy-free option to make it keto-friendly.
Special Equipment
- Sharp Knife: For easily dicing the avocado and other veggies.
- Mixing Bowls: To toss the ingredients together.
- Whisk: For making the dressing.
- Fork: For flaking the tuna.
- Airtight Containers: For storing leftovers or prepping in advance.
FAQ Section
- Can I use canned tuna in oil instead of water?
Yes, you can use tuna in oil for a richer flavor, but drain it well before using. - How long will this salad last in the fridge?
The salad will stay fresh for up to 2 days in the fridge, but the avocado may brown over time. - Can I make this salad in advance?
Yes, you can prep the ingredients ahead of time, but it’s best to add the avocado just before serving to keep it fresh. - Can I substitute avocado with something else?
If you’re not a fan of avocado, you can use mashed sweet potato or a creamy hummus as a substitute. - How can I make this salad vegan?
Substitute the tuna with chickpeas or tofu and use a vegan-friendly yogurt or dressing. - Can I freeze this salad?
It’s not recommended to freeze the salad, as the avocado will not freeze well and may become mushy when thawed. - How can I make the dressing spicier?
Add a dash of hot sauce or a pinch of cayenne pepper to the dressing for some heat. - Can I use a different kind of fish?
Yes, you can use salmon or mackerel if you prefer a different type of fish. - Can I skip the dressing?
While the dressing adds flavor, you can enjoy the salad without it if you prefer a lighter option. - What can I use as a garnish?
Fresh herbs, like cilantro or parsley, can add a nice touch. You can also garnish with sliced radishes or a sprinkle of toasted sesame seeds.
Conclusion
Avocado Tuna Salad is a creamy, healthy, and refreshing twist on the classic tuna salad, using creamy avocado in place of mayo for a lighter yet indulgent texture. The tuna is mixed with ripe avocado, diced red onion, cucumber, and a squeeze of lemon juice to bring out a fresh, zesty flavor. A sprinkle of salt, pepper, and fresh herbs like cilantro or parsley enhances the taste, while a drizzle of olive oil and a touch of mustard can add depth.
This salad is perfect on its own, served with crackers, or as a filling for wraps or sandwiches. You can customize it by adding extras like hard-boiled eggs, cherry tomatoes, or olives for extra flavor and texture. It’s a great option for a quick lunch, light dinner, or meal prep throughout the week.
I can’t wait to see how your Avocado Tuna Salad turns out! Be sure to share your photos on Instagram and tag me—I’d love to see your creamy, healthy creations. Don’t forget to leave a comment and let me know how you made this dish your own!