Tuna avocado salad

Why you'll love this recipe

This tuna avocado salad is the ultimate quick lunch. No cooking required, incredibly nutritious, and ready in 10 minutes. The creamy avocado replaces mayo for a healthier fat profile while keeping the salad rich and satisfying. Perfect for keto, low-carb, or anyone wanting a protein-packed meal.

Ingredients

For the salad

• 2 tins (280g drained) tuna in spring water, drained
• 1 large ripe avocado
• 2 tablespoons red onion, finely diced
• 2 tablespoons celery, finely diced
• 1 tablespoon fresh dill or parsley, chopped
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt and pepper to taste

Optional additions

• 1 tablespoon capers
• 2 tablespoons cucumber, diced
• Cherry tomatoes, halved
• Mixed salad leaves for serving

Instructions

1. Prepare the avocado: Cut avocado in half, remove pit, and scoop flesh into a bowl. Mash with a fork until mostly smooth but still slightly chunky.

2. Add tuna: Drain tuna well and add to the avocado. Break up any large chunks with a fork.

3. Add aromatics: Stir in red onion, celery, and fresh herbs.

4. Season: Add lemon juice, olive oil, salt, and pepper. Mix everything together until well combined.

5. Taste and adjust: Check seasoning and add more lemon, salt, or pepper as needed.

6. Serve: Enjoy immediately on its own, over salad greens, in lettuce wraps, or with low-carb crackers.

Tips for success

• Ripe avocado is key: It should yield to gentle pressure. Too firm and it won't mash; too soft and it'll be brown.
• Drain tuna well: Press out excess water for better texture.
• Lemon prevents browning: The acid keeps avocado green longer.
• Season generously: Tuna and avocado are mild and benefit from bold seasoning.

Serving suggestions

Lettuce wraps: Spoon into butter lettuce or romaine leaves for a low-carb vessel.

Stuffed tomatoes: Hollow out large tomatoes and fill with tuna salad.

Over greens: Serve on a bed of mixed leaves with cucumber and cherry tomatoes.

In a wrap: Use a low-carb tortilla for a portable lunch.

With crackers: Serve alongside seed crackers or cucumber rounds.

Stuffed avocado: Serve the tuna mixture in avocado halves (reduce avocado in the recipe).

Variations

• Spicy kick: Add diced jalapeño or a dash of hot sauce.
• Mediterranean: Include sun-dried tomatoes, olives, and feta.
• Asian style: Add soy sauce, sesame oil, and sesame seeds.
• Classic style: Mix in a tablespoon of mayo along with the avocado.
• Everything bagel: Top with everything bagel seasoning.

Make it a bigger meal

• Add a hard-boiled egg (+6g protein)
• Serve with a side of cottage cheese (+14g protein)
• Include a handful of nuts for extra healthy fats
• Add chickpeas for more fibre and carbs

Storage

This salad is best eaten fresh as avocado browns over time. If storing:

• Press plastic wrap directly onto the surface to minimise air contact
• Add extra lemon juice
• Store for maximum 1 day
• Stir well before serving as some browning is normal

Nutritional notes

This recipe is an excellent source of omega-3 fatty acids from both the tuna and avocado. Tuna provides high-quality complete protein, while avocado contributes heart-healthy monounsaturated fats, fibre, potassium, and various vitamins. The combination keeps you satisfied for hours with minimal carbohydrates, making it ideal for fat loss or ketogenic diets.