The great thing about tuna salad is that you get a hefty dose of protein, good fat, selenium and Vitamin B12. The not so good thing… often times it is prepared with lots of mayonnaise, which adds more unhealthy saturated fat than is necessary. The good news is that there are lots of ways to prepare tuna in a healthy way, especially when you make it yourself!
This recipe for avocado tuna salad omits all mayonnaise and instead uses healthy avocado as the fat. The avocado helps to bind the tuna together while providing loads of potassium and fiber, something that mayonnaise is lacking. This avocado tuna salad is a simple and healthy lunch option!
Avocado Tuna Salad
2016-03-22 13:11:19
Serves 1
Prep Time
10 min
Total Time
10 min
Nutrition Facts
Serving Size
594g
Servings
1
Amount Per Serving
Calories 474
Calories from Fat 127
% Daily Value *
Total Fat 15g
23%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 72mg
24%
Sodium 1125mg
47%
Total Carbohydrates 37g
12%
Dietary Fiber 7g
29%
Sugars 5g
Protein 48g
Vitamin A
11%
Vitamin C
29%
Calcium
16%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 slices whole wheat bread
- 1 can tuna, packed in water
- 1/4 avocado, mashed
- 1 tbsp. chopped red pepper
- Salt and pepper, to taste
- Pickles (optional)
Instructions
- Toast the bread slices and set aside.
- Open and drain the can of tuna. Mix together with the mashed avocado and the red pepper. Season with salt and pepper.
- Spread the tuna mixture on one slice of bread, top with pickles (optional) and the remaining bread slice.
- Cut in half and serve.
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