Avocado Tuna Salad Recipe

Our avocado tuna salad recipe is perfect for your next family picnic. It’s light, healthy and delicious. The classic combination of tuna chunks and fresh veggies, sharpened by the lemon juice and mustard dressing, is irresistible.

Is This Salad Healthy?

Absolutely. If you’re looking for a healthy protein-loaded salad, this avocado tuna salad is a must have.

Each serving contains 1 ounce of tuna which offers 7.1 grams of high quality protein. Tuna is also high in vitamins, including the B-complex, A, and D, and minerals, such as iron and potassium.

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Avocado, fresh vegetables, chickpeas, and sunflower seeds make up the rest of the dish. They add great amounts of dietary fiber, vitamins, minerals, healthy fats, and plant-based protein.

For all the nutrients it offers, our avocado tuna salad contains only 247 calories. The amount of salt and saturated fat is also kept well within healthy limits, at 232 mg and 3 g, respectively.

Main Ingredients

Here’s a quick run through of everything that goes into this salad.

• Canned tuna: The signature flaky texture with the mild fishy taste of canned tuna only gives a slightly salty note to our salad, making it more universal, even for those picky fish eaters.
• Vegetables and Fruits: The intense greens of the avocado and leaves, along with the pops of red and purple from the tomatoes and onions, make for a visual feast. The variety of produce also brings a variety of texture: the semi-firm consistency of the spinach and parsley, crunchiness of the onions and cucumbers, and juiciness of tomatoes all come together to create a pleasant eating experience.
• Dressing: Our dish is served with a simple, yet classic dressing of lemon juice stirred well with Dijon mustard, salt, pepper, and finely chopped parsley. Its tangy taste both lifts and unites all of the other ingredients.

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Does Avocado Go Brown in a Salad?

If you are a big fan of avocados, you may already know that the refreshing green color of avocados is hard to maintain.

Because of a special enzyme called polyphenol oxidase in the avocado’s flesh, once exposed to the air, it will quickly turn brown.

Although the color change does not affect the taste of the salad itself, it makes our dish less appealing.

If you’re wondering how to avoid this, we have some easy tricks to help:

• Add a drizzle of citrus juice (lime, lemon, or orange juice) on top of your avocado’s flesh.
• Carefully seal any avocado you will not use right away in an airtight bag and put it in the fridge. Do not store avocados in the freezer if you want to use them in salad as freezing will affect the texture.
• Brush with olive oil to create a barrier against the air.

Now that you’re equipped with some tips, it’s time to look at the amazingly straightforward process.

How to Serve

Avocado tuna salad is a versatile and easy-to-carry dish for picnics and other events. You can bring a loaf of sandwich bread or simply some toast and use the salad as a filling.

A light-hearted bowl of avocado tuna salad also pairs perfectly with many main dishes. You can serve it with barbecued food, baked chicken, or pasta, just to name a few.

If you love tuna salad as much as we do, don’t forget to also try out these two other salads: Classic Tuna Salad Recipe and Chickpea Tuna Salad Recipe.

How to Store the Leftovers

Such a classic and refreshing dish often goes quickly, leaving no leftovers to worry about.

However, if you are having a big meal for your family (with lots of dishes) and end up with some leftover salad, it is possible to store it.

Place the excess salad into an airtight container and put it in the fridge. We do not recommend putting it in the freezer since the veggies and tomatoes will become soggy and less desirable when thawed.

How Long Does It Last?

If properly stored, the salad can stay good for up to 3 days in the fridge. And yet, because the avocados can go brown quickly, we suggest enjoying the salad fresh out of the bowl or adding avocados just before serving for ultimate freshness and greenness.

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You May Also Like

• Avocado Chicken Salad Recipe
• Shrimp Avocado Salad Recipe
• Avocado Salad Recipe
• Avocado Corn Salad Recipe

How to Make Avocado Tuna Salad

5 from 1 vote

Our avocado tuna salad recipe is perfect for your next family picnic. It's light, healthy, and delicious. The classic combination of tuna chunks and all-season veggies, sharpened by the lemon juice and mustard dressing is irresistible.

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• prep TIME 5 mins
• total TIME 5 mins

• COURSE Side Dish
• CUISINE American, Global
• SERVINGS
  4

  servings
• CALORIES 247 kcal

INGREDIENTS

1x2x3x

• 6 oz avocado (skin and pit removed, cubed)
• 4 oz low-sodium canned light tuna
• 4 oz cherry tomatoes (cut in half)
• 1 oz red onion (julienned)
• 3 oz baby spinach
• 4 oz cucumber (cubed)
• 2 oz canned chickpeas
• 0.5 oz sunflower seeds
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 2 tbsp parsley (finely chopped)
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 1 tsp traditional Dijon mustard

INSTRUCTIONS

Image instructions

1

Make the dressing: In a small bowl, whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 2 tbsp finely chopped parsley, 1/4 tsp salt, 1/4 tsp ground black pepper, and 1 tsp traditional Dijon mustard.

2

Combine salad ingredients: 3 oz baby spinach, 6 oz cubed avocado, 4 oz half-cut cherry tomatoes, 1 oz julienned red onion, 0.5 oz sunflower seed, 4 oz cubed cucumber, 4 oz low-sodium canned light tuna, and 2 oz canned chickpeas.

3

Drizzle the dressing all over. Toss if desired. Serve.

NUTRITION

Nutrition Facts

How to Make Avocado Tuna Salad

Amount Per Serving (1 serving)

Calories 247Calories from Fat 171

% Daily Value*

Fat 19g

29%

Saturated Fat 3g

19%

Polyunsaturated Fat 3g

Monounsaturated Fat 12g

Cholesterol 10mg

3%

Sodium 232mg

10%

Potassium 496mg

14%

Carbohydrate 10g

3%

Fiber 5g

21%

Sugar 2g

2%

Protein 11g

22%

Vitamin A 2336IU

47%

Vitamin C 22mg

27%

Calcium 42mg

4%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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