Tuna Avocado Salad
A satisfying and delicious lunch, this Tuna Avocado Salad is full of protein, with a simple swap for healthy fats to boost the nutrition of a classic lunch.
Gluten Free, Grain Free, Nut Free, Soy Free, Egg Free
Note: This post was originally posted on May 2014. Updated January 2019.
Tuna always has been, and likely always will be, one of my FAVORITE lunches. There’s something so nostalgic to me about good tuna salad and lunch. It’s just so satisfying!
Maybe it’s the fat in tuna salad, or maybe it’s that tuna lunches with my grandma are one of my favorite memories from growing up, but either way, a delicious tuna salad with always be my go-to lunch order.
But as a dietitian and healthy food blogger, I like to “healthify” some of my favorite recipes to add more nutrients or lighten them up, so I still feel my best after eating. Since tuna is traditionally made with mayonnaise, it was easy to lighten up this dish by swapping in an equally creamy, but WAY healthier substitution: AVOCADO!
Meet my Tuna Avocado Salad…
This lunch is so versatile and only made with a handful of ingredients.
Ingredients to Make Tuna Avocado Salad
Canned Tuna is an affordable, convenient, and no-cook protein to use for lunch.
With over 20 grams of protein per serving, canned tuna is a staple of mine!
Avocados contain a powerful punch of:
- Vitamin A: a fat soluble vitamin that keeps our eyes and skin in tip-top shape!
- Folate: important for our brain and nervous system.
- Magnesium: required for our bones and teeth
- Potassium: important for our hearts
- Fiber: keeps us moving...20% of your recommended daily value in this recipe alone!
Plus, the healthy fats in avocado help us better absorb the fat-soluble vitamins in our vegetables – a win-win!
Dijon mustard adds just the right amount of tang!
You can swap this for any mustard you have on hand.
Lemon juice provides a nice balance of acidity.
Chopped celery and onion add a crunch.
These are totally optional, but I personally think that tuna is better with some extra crunch!
I love eating this tuna avocado salad over a huge green salad with tomatoes, grapes (they’re key), and some carb, like roasted sweet potatoes. It’s the perfect protein + fat to help you build a satisfying and healthy salad.
This Tuna Avocado Salad is…
- So easy to make
- Full of heart-healthy fats
- Gluten free
- Grain free
- Food allergy friendly (no soy or egg, like many mayos)
- Perfect for food prep for easy lunches
Tuna Avocado Salad
Ingredients
- 1 can white albacore tuna, I use Wild Planet tuna
- 1 avocado, mashed
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/2 cup chopped celery
- 1/4 cup chopped onion
- 1/8 teaspoon black pepper
- Small pinch of salt
Instructions
- Open and drain can of tuna. Flake with a fork into a medium-sized bowl. Add avocado, Dijon mustard, lemon juice, celery, red onion, salt and pepper, and mix to combine.
- Serve over a bed of lettuce or on a sandwich.
Don’t forget to PIN IT for easy access later…
Are you going to use this simple swap for healthier fats in your next lunch?
XO
If you try this or any other recipe from C.A.N. and share on social media, don’t forget to tag me – @chelseyamernutrition!
Just made this minus the roasted red pepper and dijon mustard because I did not have them but it still tasted great. Thanks for sharing!
Thank you so much Annie! Let me know how you like it!
This is such a nice twist on tuna salad! Very refreshing for summer! Can’t wait to try!