Avocado Tuna Salad

GF DF NF SF May 9, 2025

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This healthy tuna salad, or tuna fish, uses a base of avocado instead of mayonnaise. That means it's significantly lower in fat and calories, and the quality of fat is much higher. Avocados are high in heart healthy mono unsaturated fats, as opposed to mayo, which is nothing but empty calorie inflammatory seed oils. With tuna canned in water, this high protein dish can be used as a sandwich filling, salad topper, or even a dip for raw vegetables. For a Greek yogurt based tuna salad, check out my No-Mayo Tuna Salad

- 1 medium (110 g) Onion
- 1 small (100 g) Avocado
- 2x5oz cans, drained (226 g) Tuna, in water
- 2 tbsp (30 g) Dijon mustard
- 2 tbsp (30 g) Minced garlic
- 1 tbsp (15 g) Lime juice
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tsp (3 g) Black pepper, ground

1. Cut your onion into a fine dice, and add to a medium bowl. Add the avocado to the bowl, and mash with the back of a fork. Drain your tuna, and add to the bowl with the rest of the ingredients. Mix until fully combined

https://www.poormanprotein.com/recipes/avocado-tuna-salad

Description

 This healthy tuna salad, or tuna fish, uses a base of avocado instead of mayonnaise. That means it's significantly lower in fat and calories, and the quality of fat is much higher. Avocados are high in heart healthy mono unsaturated fats, as opposed to mayo, which is nothing but empty calorie inflammatory seed oils. With tuna canned in water, this high protein dish can be used as a sandwich filling, salad topper, or even a dip for raw vegetables. For a Greek yogurt based tuna salad, check out my No-Mayo Tuna Salad

Time

Prep Time:

10 minutes

Total Time:

10 minutes

Cost

Total Cost:

Cost per Serving:

$1.72

Ingredients

Serving(s)

1 medium Onion
1 small Avocado
2x5oz cans, drained Tuna, in water
2 tbsp Dijon mustard
2 tbsp Minced garlic
1 tbsp Lime juice
1 tbsp Extra virgin olive oil
1 tsp Black pepper, ground

Instructions

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1. Cut your onion into a fine dice, and add to a medium bowl. Add the avocado to the bowl, and mash with the back of a fork. Drain your tuna, and add to the bowl with the rest of the ingredients. Mix until fully combined

Nutrition Facts

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Servings: 2

Serving Size: 265 g
Calories: 291

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Total Fat: 16.9g (22 %)
 Saturated Fat: 2.4g (12 %)
 Polyunsaturated Fat: 2.2g
 Monounsaturated Fat: 10.9g
Cholesterol: 38mg (13 %)
Sodium: 432mg (19 %)
Total Carbohydrate: 15.0g (5 %)
 Fiber: 5.6g (20 %)
 Net Carbs: 9.4g
 Total Sugar: 2.9g
  Added Sugar: 0.0g (0 %)
Protein: 23.4g (47 %)

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Vitamin B12: 2.67mcg (111 %)
Vitamin D: 1.26mcg (6 %)
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Calcium: 71mg (5 %)
Iron: 2.68mg (15 %)
Magnesium: 57mg (13 %)
Potassium: 609mg (13 %)

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Glycemic Index:

36.3

Glycemic Load:

5.4