Avocado Tuna Salad

A Quick, Healthy, and Delicious Meal

Looking for a healthy, protein-packed meal that’s both satisfying and simple to prepare? This Avocado Tuna Salad is the perfect option! Combining the creamy texture of avocado with the protein-rich tuna, this salad is both delicious and nutritious. Whether you’re following a low-carb or keto diet, or just looking for a wholesome meal, this recipe is for you. It’s quick to prepare, requires minimal ingredients, and can be customized to your taste.

Why You’ll Love This Avocado Tuna Salad

  1. Rich in Healthy Fats: The creamy avocado provides heart-healthy fats, while tuna offers lean protein.
  2. Low-Carb and Keto-Friendly: With minimal carbohydrates, this recipe fits perfectly into a low-carb or ketogenic diet.
  3. Quick and Easy: Ready in just 10 minutes, this recipe is perfect for busy days or meal prep.
  4. Customizable: Feel free to add extra vegetables, herbs, or seasonings to make it your own.
  5. Delicious and Filling: The combination of tuna and avocado will keep you feeling satisfied for hours.

Avocado Tuna Salad Recipe

Prep Time: 10 minutes
Cook Time: 0 minutes (no cooking required)
Total Time: 10 minutes
Servings: 2

Ingredients:

  • 1 can (5 oz) tuna in water or olive oil (drained)
  • 1 ripe avocado (peeled and mashed)
  • 1/4 cup red onion (finely chopped)
  • 1/4 cup celery (finely chopped)
  • 1 tablespoon olive oil (for extra healthy fats, optional)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley or cilantro (chopped, optional for garnish)

Optional Add-ins:

  • Chopped cucumber (for added crunch)
  • Chopped pickles or capers (for tanginess)
  • Hard-boiled eggs (for extra protein)
  • Chopped bell pepper (for sweetness)
  • Olives (for added flavor and healthy fats)

Instructions:

1. Prepare the Ingredients:

  • Open the can of tuna and drain the liquid. If you’re using tuna in oil, be sure to drain the excess oil as well.
  • Peel and mash the avocado in a bowl, using a fork or potato masher until smooth but still a bit chunky, depending on your preference.

2. Mix the Salad:

  • In a large bowl, combine the drained tuna and mashed avocado.
  • Add the chopped red onion, celery, and any optional vegetables (like cucumber or bell pepper).
  • Stir in the Dijon mustard, lemon juice, olive oil, garlic powder, salt, and pepper. Mix until all ingredients are well combined.

3. Adjust to Taste:

  • Taste the salad and adjust the seasoning by adding more salt, pepper, or lemon juice as needed.
  • If you like a bit more tanginess, add a few chopped pickles or capers.

4. Serve and Garnish:

  • Serve the avocado tuna salad on a bed of leafy greens, in lettuce wraps, or with keto-friendly crackers.
  • Garnish with fresh parsley or cilantro for added color and flavor.

Nutritional Information (Per Serving):

  • Calories: ~350
  • Protein: ~30g
  • Fat: ~22g
  • Carbohydrates: ~8g
  • Fiber: ~6g
  • Net Carbs: ~2g
  • Sugar: ~1g

Health Benefits of Avocado Tuna Salad

  1. Packed with Protein: Tuna is a great source of lean protein that helps build muscle, boost metabolism, and keep you full longer.
  2. Rich in Healthy Fats: Avocados provide heart-healthy monounsaturated fats, which are beneficial for overall health and help keep you feeling satiated.
  3. Low-Carb and Keto-Friendly: This salad is naturally low in carbs and contains only 2g of net carbs per serving, making it ideal for those on low-carb or ketogenic diets.
  4. Nutrient-Dense: The combination of avocado and tuna provides essential vitamins, minerals, and antioxidants, such as potassium, omega-3 fatty acids, and vitamin E.
  5. Supports Digestive Health: The fiber from the avocado and vegetables helps promote healthy digestion and gut health.

Tips for the Perfect Avocado Tuna Salad

  1. Choose the Right Tuna: For best flavor, choose tuna packed in olive oil. It adds richness and extra healthy fats to the salad.
  2. Make It Creamier: If you like your tuna salad extra creamy, add more avocado or a tablespoon of full-fat mayonnaise.
  3. Add More Vegetables: Customize your salad by adding more veggies like cucumber, bell pepper, or even spinach for added nutrients.
  4. Keep Avocados Fresh: To prevent the avocado from browning, store any leftovers in an airtight container with a squeeze of lemon juice.
  5. Meal Prep: This salad is great for meal prep. Simply store the components separately (tuna, avocado, veggies) and combine them when you’re ready to eat.

Customization Ideas

  • Add Crunch: For extra texture, add some sliced almonds, sunflower seeds, or walnuts.
  • Make It Spicy: Add a bit of hot sauce, cayenne pepper, or diced jalapeños for a spicy kick.
  • Use Different Mustard: Swap the Dijon mustard for yellow mustard or spicy brown mustard to change the flavor profile.
  • Serve in Lettuce Wraps: If you’re following a low-carb or keto diet, enjoy this salad in lettuce wraps instead of bread or crackers.

FAQs

1. Can I make Avocado Tuna Salad ahead of time?

Yes, you can make this salad ahead of time, but it’s best to store the avocado separately to prevent it from browning. Combine all ingredients right before serving.

2. How can I store leftovers?

Store any leftover avocado tuna salad in an airtight container in the fridge for up to 1-2 days. If you’ve already mixed in the avocado, try to finish it within the day to maintain freshness.

3. Can I use canned tuna in oil?

Yes! Tuna packed in oil adds extra flavor and healthy fats to the salad. Just be sure to drain the excess oil before mixing it with the avocado.

4. Is this recipe keto-friendly?

Yes, this Avocado Tuna Salad is keto-friendly, with only 2g of net carbs per serving. It’s packed with healthy fats and lean protein, making it perfect for those on a keto diet.

Conclusion

This Avocado Tuna Salad is a quick, healthy, and satisfying meal that’s perfect for lunch, dinner, or as a light snack. With its creamy texture, healthy fats, and lean protein, it’s an ideal choice for anyone following a low-carb or ketogenic diet. Whether you serve it in lettuce wraps, on a bed of greens, or just enjoy it on its own, this recipe will keep you full and energized throughout the day.