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.
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 232.1 mg and 2.9 g, respectively.
Ingredients for This Recipe
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.
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.
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.
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.
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.
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.
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.
Drizzle the dressing all over. Toss if desired. Serve.
How to Make Avocado Tuna Salad
Amount Per Serving (1 serving)
Calories 247Calories from Fat 171
% Daily Value*
Saturated Fat 3g
Polyunsaturated Fat 3g
Monounsaturated Fat 12g
Vitamin A 2336IU
Vitamin C 22mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
Mixing tuna and avocado make this salad really special!