Avocado Tuna Salad: A Healthy and Delicious Recipe for Every Occasion

This bright, protein-packed Avocado Tuna Salad blends creamy avocado with flaky tuna, crisp cucumber, red onion, fresh cilantro, lemon, and a touch of olive oil for a refreshing, mayo-free alternative to classic tuna salad. It’s quick to prepare, versatile for lunches or light dinners, and naturally gluten-free when served on greens or in lettuce cups.

Why this version works

This Avocado Tuna Salad lets healthy fats from avocado replace mayonnaise while lemon juice keeps the avocado bright and prevents browning. Combining mashed avocado with drained, flaky tuna gives you a creamy, satisfying texture without heavy emulsifiers. Fresh herbs and crunchy vegetables add contrast, and the simple dressing lets the ingredients shine.

Ingredients

15 oz (about 3 small cans) tuna in oil, drained and flaked (solid white albacore recommended)

1 English cucumber, thinly sliced or diced

2 large avocados, peeled, pitted, and sliced (or diced if you prefer a chunkier texture)

1 small red onion, thinly sliced

1/4 cup fresh cilantro, roughly chopped

2 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 teaspoon sea salt (adjust to taste)

1/8 teaspoon freshly ground black pepper

Servings: about 6 as a side or 3–4 as a main Prep time:10 minutes

Method — step-by-step

1.Prepare the produce. Slice the cucumber and red onion thinly; chop the cilantro and halve, pit, and scoop the avocados.

2.Drain and flake the tuna. Remove excess oil from the canned tuna by draining well, then gently flake with a fork to keep some texture. Solid white albacore in oil gives more flavor and holds form well, though tuna in water is an acceptable lighter swap.

3.Combine in a bowl. In a large bowl, add the cucumber, avocado slices, red onion, cilantro, and flaked tuna.

4.Dress the salad. Drizzle with lemon juice and olive oil, sprinkle with sea salt and black pepper, then toss gently to combine. The lemon brightens the avocado and the oil helps the flavors meld without overpowering the salad.

5.Taste and adjust. Season more with salt, pepper, or extra lemon if desired. If you prefer a creamier texture, lightly mash a portion of the avocado into the dressing before tossing.

6.Serve. Serve immediately as a side or main, or chill briefly (no more than a couple hours)—note that salt speeds avocado softening, so add salt just before serving if you plan to prep early.

Variations & serving ideas

On greens: Spoon the mixture over baby spinach or mixed greens for a quick salad entrée.

In a sandwich or wrap: Use whole-grain bread or a wrap for a hearty lunch.

Lettuce cups: For a low-carb option, serve in butter lettuce or romaine leaves.

Add-ins: Halved cherry tomatoes, a small diced jalapeño for heat, or a handful of chopped roasted red pepper work well.

Make it smoky: Add ½ tsp smoked paprika or use smoked tuna for deeper flavor.

Midway through the mixing process, taste and adjust—this is a good place to consider how the Avocado Tuna Salad will be served and to fine-tune seasonings to your preference.

Pro tips for best results

Choose the tuna carefully. Solid white albacore in oil gives a firmer texture and richer flavor; tuna in water will be milder and leaner. Drain well to avoid a greasy salad.

Prevent browning: Toss avocado with lemon juice as soon as it’s cut and keep refrigerated until serving.

Salt at the end if prepping early: Salt draws out moisture and will soften avocado—if you need to assemble ahead, leave salt off and season just before serving.

Texture control: Mash one avocado slightly for creaminess while leaving the other chopped for contrast.

Storage & make-ahead

This salad is best eaten fresh. After mixing, enjoy within a few hours because the avocado will slowly brown and soften; if you must store it, press plastic wrap directly onto the surface and refrigerate for up to 24 hours, adding salt just before serving.

Nutrition

Calories: 304 kcal | Protein: 22 g | Fat:20 g | Carbohydrates:9 g | Fiber:5 g

FAQ — Avocado Tuna Salad Questions

Q: What type of tuna gives best texture and flavor?

A: Solid white albacore packed in oil tends to hold its shape and deliver richer flavor; tuna in water is fine if you prefer a lighter version. Drain tuna well before using.

Q: Can I make this ahead for lunch?

A: You can assemble most components ahead, but hold off on adding salt and dressings that will soften the avocado. Combine and season just before serving for best texture.

Q: Is this salad keto- or paleo-friendly?

A: Yes the core ingredients (tuna, avocado, olive oil, cucumber, herbs) are compatible with keto and paleo patterns; avoid serving it with high-carb bread if you’re strict keto.