Avocado Tuna Salad - simplyhealthyeats.com

A vibrant bowl of creamy avocado tuna salad on a slice of toasted sourdough, garnished with microgreens.

Let’s be honest, the classic tuna salad can sometimes feel a little… predictable. You know the one: a bit too much mayo, maybe some celery if you’re feeling adventurous. But what if we gave it a fresh, modern twist that’s not only bursting with flavor but also feels genuinely nourishing? Enter this Avocado Tuna Salad. It’s the kind of recipe that feels like a small revelation—creamy, satisfying, and incredibly simple to throw together. I started making this on busy weeknights when I wanted something quick but refused to compromise on taste or texture. The avocado creates this unbelievably lush, creamy base that eliminates the need for heaps of mayonnaise, while still delivering that comforting richness we all crave. It’s a lunch that truly powers you through the afternoon without the dreaded slump. Honestly, once you try this method, it’s hard to go back to the old way. The combination of flaky tuna, rich avocado, and that zesty pop from the lemon and red onion is just… perfect. It’s a recipe that feels both indulgent and light, a rare and wonderful thing.

Recipe Overview

Why You’ll Love This Avocado Tuna Salad

It’s unbelievably creamy without the heaviness. By swapping most (or all!) of the traditional mayonnaise for ripe avocado, you get this luxurious, smooth texture that’s rich in healthy fats instead of loaded with excess oil. It’s a satisfying creaminess that feels fresh and clean.
It comes together in under 10 minutes. Seriously, this is a lifesaver. If you can mash an avocado and open a can of tuna, you’re 90% of the way there. It’s the ultimate fast lunch, a speedy dinner solution, or a impressive-looking snack to whip up when guests pop by unexpectedly.
The flavor is bright and zesty. The sharpness of the red onion and the fresh tang of lemon juice cut through the richness of the avocado and tuna beautifully. It’s a much more dynamic flavor profile than your standard tuna salad, with each ingredient really shining through.
It’s incredibly versatile. While it’s fantastic on its own with a fork, this salad is a true chameleon. Pile it on toast, stuff it into a ripe tomato, use it as a filling for wraps, or even serve it on a bed of crisp lettuce leaves. It adapts to whatever you’re craving.

Ingredients & Tools

2 ripe medium avocados
2 (5-ounce) cans solid white tuna in water or olive oil, drained well
1/4 cup finely diced red onion
2 tablespoons freshly squeezed lemon juice (about 1 lemon)
2 tablespoons finely chopped fresh parsley or dill
1 tablespoon extra-virgin olive oil (optional, but recommended if using water-packed tuna)
1/2 teaspoon sea salt, plus more to taste
1/4 teaspoon freshly ground black pepper
1 pinch of red pepper flakes (optional, for a little heat)

Tools: A medium mixing bowl, a fork for mashing, a sharp knife, a cutting board, and a measuring spoon set.

The beauty of this recipe is in its simplicity, so the quality of each ingredient really matters. Using ripe, creamy avocados is non-negotiable for that perfect texture. And while you can use tuna packed in water, I find that tuna packed in olive oil lends an extra layer of flavor that’s just wonderful. The fresh herbs are key—they add a pop of color and a fresh, aromatic quality that dried herbs just can’t match.

Serves: 2-3 | Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes

Before You Start: Tips & Ingredient Notes

Choosing the perfect avocado. You want an avocado that yields gently to a soft squeeze—not rock hard, but not mushy either. If it feels squishy all over, it’s likely overripe and may have brown spots. A little pressure at the stem end should do the trick.
To drain or not to drain the tuna? This is important! You definitely want to drain the tuna well, especially if it’s packed in water. Give it a good press in the can with the lid or use a fine-mesh strainer. If you’re using oil-packed tuna, you can drain it, but I often leave a teaspoon of the oil in for extra flavor.
How to tame the red onion. If you’re sensitive to the sharp bite of raw red onion, you can quickly tame it. Soak the diced onion in a small bowl of ice water for 5-10 minutes before adding it to the salad. This mellows the flavor significantly while keeping the lovely crunch and color.
The lemon juice is a double agent. It’s not just for flavor! The acidity from the lemon juice also helps slow down the oxidation process, meaning your beautiful green avocado tuna salad will stay brighter for longer. It’s a little kitchen science trick that makes a big difference.

How to Make Avocado Tuna Salad

Step 1: Prep Your Ingredients. Start by getting everything ready. This is a fast recipe, so having your mise en place is key. Finely dice the red onion—you want small pieces so they distribute evenly. Chop your fresh herbs, and juice your lemon. Go ahead and drain your tuna well, flaking it apart slightly with a fork right in the can. This prep work makes the assembly feel effortless.

Step 2: Mash the Avocado. Cut your avocados in half, remove the pits, and scoop the flesh into your medium mixing bowl. Now, grab your fork and get mashing! You’re looking for a consistency that is mostly smooth but can still have a few small chunks for texture. Think of it as rustic and creamy—you don’t want a completely pureed paste. This is the foundation of your “dressing.”

Step 3: Combine the Wet Ingredients. To the mashed avocado, immediately add the freshly squeezed lemon juice, olive oil (if using), salt, and pepper. Stir it all together with the fork. You’ll notice the lemon juice brightens the color of the avocado right away. This is a good sign! Taste it at this stage and adjust the seasoning. Remember, the tuna will add its own saltiness, so don’t go overboard just yet.

Step 4: Add the Tuna and Aromatics. Now, add the well-drained and flaked tuna, the diced red onion, and the chopped herbs to the bowl. If you’re using the optional red pepper flakes for a bit of a kick, add them now. The trick here is to fold everything together gently. You want to incorporate all the ingredients without completely pulverizing the tuna. You’re aiming for a cohesive mixture where you can still see distinct flakes of fish.

Step 5: The Final Taste Test. This is the most important step. Give your salad a final, gentle stir and then taste it. Does it need more salt? A bit more black pepper? Maybe another squeeze of lemon juice to make it pop? Adjust the seasoning to your personal preference. The flavors will meld together even more if you let it sit for 5 minutes, but it’s also delicious served immediately.

Serving Suggestions

Complementary Dishes

A simple arugula salad — The peppery bite of arugula dressed with just a splash of lemon juice and olive oil provides a fantastic, crisp contrast to the creamy richness of the tuna salad.
Roasted sweet potato wedges — The natural sweetness of the potatoes is a wonderful companion to the savory, tangy flavors in the salad. It makes the meal feel more substantial and satisfying.
Hearty whole-grain crackers — For a lighter meal or a snack, scooping up the salad with robust, seedy crackers adds a delightful crunch and nutty flavor that works beautifully.

Drinks

A crisp Sauvignon Blanc — The high acidity and citrus notes in a good Sauv Blanc mirror the lemon in the salad and cut through the fat of the avocado perfectly.
Sparkling water with lemon — For a non-alcoholic option, the bubbles are incredibly refreshing and help cleanse the palate between bites, making each mouthful taste bright and new.
An iced green tea — The slight bitterness and grassy notes of green tea offer a clean, refreshing counterpoint that doesn’t overwhelm the delicate flavors of the tuna and avocado.

Something Sweet

A few segments of ripe mango — The tropical sweetness of mango feels like a natural progression after the creamy, savory salad. It’s light, refreshing, and the perfect way to end the meal.
A small square of dark chocolate — Just a bite of high-quality dark chocolate (70% or higher) provides a rich, bittersweet finish that contrasts nicely without being too heavy.
Fresh berries with a dollop of Greek yogurt — The tartness of the yogurt and the sweetness of the berries are a classic, healthy dessert that feels like a natural extension of the meal’s fresh theme.

Top Mistakes to Avoid

Mistake: Using underripe or overripe avocados. An underripe avocado won’t mash properly and will leave you with a chunky, unsatisfying texture. An overripe one can be brown and mushy, making the whole salad look unappetizing. The avocado is the star here, so its quality is paramount.
Mistake: Not draining the tuna thoroughly. Excess liquid from the can will make your salad watery and dilute the flavors. I’ve messed this up before, and you end up with a pool of liquid at the bottom of the bowl—not a good look. Take that extra moment to press the tuna in the can or strainer.
Mistake: Overmixing the salad. You want a cohesive mixture, not a homogeneous paste. If you stir too aggressively, you’ll break down the tuna flakes and the avocado completely, resulting in a texture that’s more like a spread than a salad. Gentle folding is the way to go.
Mistake: Skipping the final taste test. Seasoning is everything. The amount of salt needed can vary depending on your tuna and personal taste. Always, always taste and adjust at the end. It’s the difference between a good salad and a great one.

Expert Tips

Tip: Make it ahead with a trick. If you want to make this a few hours ahead, place the avocado pit in the center of the finished salad before covering and refrigerating. It sounds like an old wives’ tale, but it genuinely helps slow down browning. The pit exposes less surface area to air.
Tip: Add a crunchy element. For an extra layer of texture, fold in some finely chopped celery or cucumber right at the end. It adds a fresh, hydrating crunch that plays wonderfully against the creaminess.
Tip: Spice it up. If you love a bit of heat, a teaspoon of sriracha or a few dashes of your favorite hot sauce mixed in with the wet ingredients adds a fantastic zing that takes this salad to another level.
Tip: Use it as a dip. This recipe is incredibly versatile. If you make it with a slightly chunkier texture, it becomes an amazing, protein-packed dip for vegetable crudités or pita chips for your next gathering.

FAQs

Can I make this avocado tuna salad ahead of time?
You can, but with a caveat. Because avocados brown when exposed to air, it’s best eaten within a few hours of making it. To prep ahead, you can mix all the dry ingredients (tuna, onion, herbs) and store them separately. Then, mash the avocado with the lemon juice and seasonings and combine everything just before serving. If you must make it fully ahead, press plastic wrap directly onto the surface of the salad to limit air exposure, and expect some slight browning on top that you can stir in.

What’s the best tuna to use for this recipe?
I personally prefer solid white albacore tuna packed in olive oil for its firm texture and richer flavor. However, chunk light tuna packed in water is a fantastic, lighter option and is more sustainable. The key is to drain it very well. Honestly, you can’t go wrong with a good-quality brand you trust. Avoid “tuna salad” kits or pre-seasoned tuna, as you want a clean, neutral base to build your flavors upon.

Can I add other ingredients to this basic recipe?
Absolutely! This recipe is a perfect canvas. Some of my favorite additions include: a tablespoon of capers for a briny punch, a handful of sweet corn kernels for color and sweetness, a diced hard-boiled egg for extra protein, or even a teaspoon of Dijon mustard for a little tangy depth. Feel free to get creative and make it your own.

Is this salad keto or paleo-friendly?
It certainly can be! This recipe is naturally low in carbohydrates, making it an excellent choice for a keto diet. For a strict paleo version, just ensure you’re using tuna packed in water or olive oil without any additives, and confirm that all other ingredients (like mustard, if you add it) are paleo-compliant. It’s a wonderfully healthy option for various eating styles.

My avocado tuna salad turned out a bit watery. What happened?
This usually happens for one of two reasons. First, the tuna wasn’t drained well enough. Second, the avocados might have been overripe. Overripe avocados can sometimes release more moisture. To fix it, you can try draining off any excess liquid or gently stirring in a tablespoon of almond flour or crushed pork rinds (for keto) to absorb the moisture. For next time, just be extra vigilant about draining and selecting perfectly ripe, not mushy, avocados.