This Healthy Tuna Salad Recipe With Avocado is a fresh, high-protein meal that comes together in just minutes. Creamy avocado replaces traditional mayonnaise, creating a lighter yet satisfying tuna salad packed with flavor, nutrients, and wholesome ingredients. Perfect for quick lunches, meal prep, or light dinners, this recipe proves that healthy eating can be fast, simple, and delicious.
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Ingredients
- 1 small ripe avocado, diced or mashed
- 1 (5-ounce) can tuna in water, drained well
- 1 tablespoon finely minced shallot
- 1 tablespoon fresh lime juice
- 1 tablespoon extra virgin olive oil
- ¼ cup fresh Italian parsley, chopped
- Salt and black pepper, to taste
Instructions for Healthy Tuna Salad Recipe With Avocado
- In a small mixing bowl, whisk together olive oil, lime juice, minced shallot, and half of the chopped parsley.
- Drain the tuna thoroughly, pressing out as much liquid as possible.
- Add the drained tuna to the bowl with the dressing.
- Prepare the avocado last to prevent browning, then add it to the bowl.
- Sprinkle in the remaining parsley and gently fold everything together.
- Taste and season with salt and pepper as needed.
- Serve immediately for the best flavor and texture.
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Pro Tips
- Drain tuna extremely well to avoid a watery salad
- Use a ripe avocado for maximum creaminess
- Mash the avocado fully for a smoother texture
- Chill your bowl before mixing for a fresher result
Why This Recipe Works
- Naturally creamy without mayonnaise
- High in protein, fiber, and healthy fats
- Ready in under 10 minutes
- Fresh, clean flavors with minimal ingredients
- Perfect for low-carb and whole-food lifestyles
Substitutions & Variations
- Swap lime juice with lemon juice or red wine vinegar
- Add Greek yogurt for extra protein and creaminess
- Mix in diced cucumber, celery, or tomatoes
- Add fresh herbs like dill or cilantro
- Stir in capers or olives for a salty bite
Make-Ahead, Storage & Reheating Guide
This recipe is best enjoyed fresh.
If making ahead:
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- Prepare everything except the avocado
- Store covered in the refrigerator up to 24 hours
- Add avocado just before serving
Reheating is not recommended.
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Serving Ideas for Healthy Tuna Salad Recipe With Avocado
- Serve with whole-grain crackers
- Spoon over mixed greens
- Use as a sandwich or wrap filling
- Add to a rice bowl or grain bowl
- Enjoy straight from the bowl
Nutrition (Per Serving Estimate)
- Calories: 446
- Protein: 40g
- Carbohydrates: 17g
- Fat: 44g
- Fiber: 13g
- Sugar: 1g
- Sodium: 170mg
Frequently Asked Questions
Is tuna salad with avocado healthy?
Yes, it’s rich in protein, fiber, and heart-healthy fats while being free from processed mayonnaise.
Can I use tuna in oil instead of water?
You can, but tuna in water keeps the recipe lighter and allows better control over fats.
How do I prevent avocado from browning?
Add it last and mix gently. Citrus juice also helps slow oxidation.
Can this recipe be doubled?
Absolutely—just adjust seasoning and use fresh avocado for each serving.
This Healthy Tuna Salad Recipe With Avocado is a fast, nourishing, and flavorful option for anyone craving a high-protein meal without sacrificing taste. Whether you enjoy it as a dip, salad, or sandwich filling, it’s a recipe you’ll return to again and again.
Healthy Tuna Salad Recipe With Avocado
Equipment
- small mixing bowl
- Whisk
- fork or spatula
- knife
- cutting board
Ingredients
- 1 small ripe avocado, diced or mashed
- 1 5-ounce can tuna in water, drained well
- 1 tablespoon finely minced shallot
- 1 tablespoon fresh lime juice
- 1 tablespoon extra virgin olive oil
- 1/4 cup fresh Italian parsley, chopped
- salt and black pepper, to taste
Instructions
- In a small mixing bowl, whisk together olive oil, lime juice, minced shallot, and half of the chopped parsley.
- Drain the tuna thoroughly, pressing out as much liquid as possible.
- Add the drained tuna to the bowl with the dressing.
- Prepare the avocado last to prevent browning, then add it to the bowl.
- Sprinkle in the remaining parsley and gently fold everything together.
- Taste and season with salt and black pepper as needed.
- Serve immediately for the best flavor and texture.
Notes
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