A satisfying and delicious lunch, this Tuna Avocado Salad is packed with protein and healthy fats. By swapping mayonnaise for avocado, this version boosts nutrients while keeping the creamy texture of a classic tuna salad.
Gluten Free, Grain Free, Nut Free, Soy Free, Egg Free
Note: This post was originally published in May 2014 and updated in January 2019.
Tuna has long been one of my favorite lunches: simple, satisfying, and familiar. A well-made tuna salad brings comfort and nostalgia, yet it can also be an excellent vehicle for nutritious ingredients. As a dietitian, I often adapt classic recipes to increase nutrients or reduce less-desirable ingredients. In this recipe I replace traditional mayonnaise with ripe avocado for a creamy, healthier alternative.
Avocado provides natural creaminess and heart-healthy monounsaturated fats while contributing fiber and micronutrients. Paired with canned tuna for lean protein, this salad becomes a balanced, quick meal that works well on its own, over greens, or in a sandwich or wrap.
Meet my Tuna Avocado Salad…
This recipe is versatile, made from just a handful of ingredients, and comes together in minutes. It’s ideal for meal prep and makes an easy, nutritious lunch or light dinner.
Ingredients to Make Tuna Avocado Salad
Canned tuna
Canned tuna is an affordable, convenient, no-cook source of lean protein, providing over 20 grams of protein per serving depending on the brand and size. Choose a variety you prefer—packed in water or oil—then drain before using.
Avocado
Avocados bring creaminess and nutrients including vitamin A, folate, magnesium, potassium, and fiber. The healthy fats in avocado also help the body absorb fat-soluble vitamins from vegetables.
Dijon mustard
Dijon adds a touch of tang and depth. Any mustard on hand can be used as a substitute.
Lemon juice
Fresh lemon juice brightens the flavors and balances the richness of avocado and tuna.
Chopped celery and onion
Celery and red onion add crunch and texture; they are optional but recommended if you enjoy a bit of crispness in your tuna salad.
I like to serve this tuna avocado salad over a large bed of mixed greens with tomatoes, grapes for a touch of sweetness, and a starchy side such as roasted sweet potatoes for a more substantial meal. The combination of protein and healthy fats helps keep you satisfied through the afternoon.
This Tuna Avocado Salad is…
- Quick and easy to prepare
- Full of heart-healthy fats
- Gluten free and grain free
- Food allergy friendly (no soy or egg common in many mayonnaises)
- Ideal for meal prep and grab-and-go lunches
Tuna Avocado Salad
Ingredients
- 1 can white albacore tuna, drained
- 1 avocado, mashed
- 1 tablespoon Dijon mustard (or your preferred mustard)
- 1 tablespoon lemon juice
- 1/2 cup chopped celery (optional for crunch)
- 1/4 cup chopped red onion (optional)
- 1/8 teaspoon black pepper, or to taste
- Small pinch of salt, to taste
Instructions
- Open and drain the can of tuna. Flake the tuna with a fork into a medium-sized bowl.
- Add the mashed avocado, Dijon mustard, lemon juice, chopped celery, chopped red onion, salt, and pepper. Mix gently until combined. Adjust seasoning to taste.
- Serve over lettuce, mixed greens, or use as a filling for a sandwich, wrap, or stuffed tomato.
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Storage and serving tips: Refrigerate any leftovers in an airtight container and use within 2–3 days for best quality. For a firmer texture, mix the avocado and tuna just before serving. If preparing ahead, store mashed avocado with a squeeze of lemon to help slow browning.
Variations and ideas: Add chopped pickles or capers for briny notes, stir in a spoonful of Greek yogurt if you want extra creaminess without mayonnaise, or fold in chopped fresh herbs like parsley or dill for brightness. Serve with crackers, on toasted whole-grain bread, or inside a stuffed avocado half for an elegant presentation.
Are you going to try this simple swap for healthier fats in your next lunch?
XO
If you try this or any other recipe, tag @chelseyamernutrition on social media — I’d love to see your version!