Why You’ll Love This Tuna Avocado Spinach Salad

• It’s a texture dream. You get the creaminess from the avocado, the flaky tenderness of the tuna, the slight crunch from the red onion, and the soft base of spinach. Every single bite is interesting and satisfying.
• It’s incredibly fast and simple. We’re talking about 15 minutes, tops. There’s no cooking involved—just some chopping, mixing, and tossing. It’s the perfect solution for a healthy meal when you’re short on time or energy.
• It’s endlessly adaptable. Don’t have red onion? Use shallots. Not a fan of cherry tomatoes? Try diced cucumber for a different kind of crunch. This recipe is a fantastic template that welcomes your own personal touches.
• The lemon-Dijon dressing is a game-changer. It’s so simple—just a few ingredients whisked together—but it brings a sharp, tangy brightness that lifts the entire salad and prevents it from feeling heavy.

Ingredients & Tools

• 5 oz (about 140 g) fresh baby spinach
• 2 (5 oz / 140 g) cans solid tuna in olive oil, drained
• 1 large ripe but firm avocado
• 1 cup cherry or grape tomatoes, halved
• 1/4 cup finely sliced red onion
• 2 tbsp extra virgin olive oil
• Juice of 1 large lemon (about 3 tbsp)
• 1 tsp Dijon mustard
• 1/4 tsp sea salt, plus more to taste
• 1/4 tsp freshly cracked black pepper
• Optional: 2 tbsp chopped fresh parsley or dill

Tools: A large mixing bowl, a small bowl or jar for the dressing, a whisk, a sharp knife, and a cutting board.

The real secret here is using good-quality tuna packed in olive oil—it has so much more flavor than tuna in water. And that avocado? You want it just ripe enough to be creamy but still hold its shape when tossed.

Serves: 2 | Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes

Before You Start: Tips & Ingredient Notes

• Choosing your tuna. I really recommend tuna packed in olive oil for this recipe. It’s more flavorful and moist, which makes a huge difference in the final salad. If you only have water-packed tuna, that’s okay—just add an extra tablespoon of olive oil to the dressing to compensate.
• The avocado ripeness test. The trick is to find an avocado that yields slightly to gentle pressure near the stem. If it’s rock hard, it’s not ready. If it feels mushy, it’s overripe. You want that perfect, sliceable-but-creamy texture.
• Soaking the red onion. If you’re sensitive to the sharp bite of raw red onion, a quick soak in ice water for 5-10 minutes after slicing will mellow it out beautifully. It’s a simple step that makes a world of difference.
• Wash and dry your spinach thoroughly. There’s nothing worse than a watery salad. If your spinach is wet, the dressing won’t cling properly. A salad spinner is your best friend here, or just pat it dry gently with a clean kitchen towel.

How to Make Tuna Avocado Spinach Salad

Serving Suggestions

Complementary Dishes

• A warm, crusty baguette — Perfect for scooping up every last bit of the lemony dressing and creamy avocado from the plate. It adds a comforting, carb-y element that makes the meal feel complete.
• Simple roasted asparagus — Serving this salad alongside some warm, tender-crisp asparagus adds a lovely temperature contrast and makes the meal feel a bit more elegant, perfect for a light lunch with friends.
• A bowl of lemony lentil soup — On a cooler day, this salad pairs beautifully with a warm, brothy soup. The earthy flavors of the lentils complement the freshness of the salad wonderfully.

Drinks

• A crisp Sauvignon Blanc — The citrus notes in the wine mirror the lemon in the dressing perfectly, cutting through the richness of the avocado and tuna for a really refreshing combination.
• Sparkling water with lemon — For a non-alcoholic option, you can’t beat the simple, clean bubbles with a squeeze of lemon. It enhances the salad’s bright flavors without overpowering them.
• Iced green tea — The slight bitterness and grassy notes of green tea provide a nice counterpoint to the salad’s creaminess and feels incredibly refreshing.

Something Sweet

• A few fresh strawberries — The natural sweetness and slight acidity of ripe strawberries are a fantastic, light way to finish the meal without feeling too heavy.
• A small square of dark chocolate — A piece of high-quality dark chocolate (70% or higher) is a simple, satisfying end that contrasts nicely with the salad’s savory notes.
• Lemon sorbet — This continues the citrus theme in the most delightful, palate-cleansing way. It’s like a fresh, cool breeze after your meal.

Top Mistakes to Avoid

• Mistake: Dressing the salad too early. If you add the dressing and then let the salad sit, the spinach will wilt and become soggy, and the avocado will start to brown. Always toss and serve immediately for the best texture.
• Mistake: Over-mixing the tuna. You want nice, substantial flakes of tuna for texture. If you mix it too aggressively, it will turn into a paste and get lost in the salad. Flake it with a fork and then toss gently.
• Mistake: Using a soft, overripe avocado. An avocado that’s too soft will turn to mush as soon as you try to toss it with the other ingredients. You’ll lose those lovely distinct cubes and end up with a guacamole-like consistency coating the spinach.
• Mistake: Skipping the taste test on the dressing. The balance of acid (lemon) to oil is crucial. Always taste your dressing before adding it and adjust the seasoning. Lemons vary in juiciness and tartness, so this step is non-negotiable.

Expert Tips

• Tip: Massage your spinach. If your spinach is a bit sturdy, try this trick: add the spinach to the bowl first, drizzle with a teaspoon of the dressing, and then use your hands to gently massage the leaves for 20-30 seconds. This breaks them down slightly, making them more tender and helping them absorb the dressing better.
• Tip: Add a briny element. For an extra layer of flavor, toss in a tablespoon of capers or some chopped Kalamata olives. The saltiness pairs incredibly well with the tuna and avocado, adding a little punch to every bite.
• Tip: Make it a deconstructed sandwich. Serve the salad scooped onto thick slices of toasted sourdough or piled into a pita pocket. It transforms the salad into a super portable and even more filling meal.
• Tip: Prep components ahead. You can whisk the dressing, slice the onions, and halve the tomatoes a few hours ahead. Keep everything separate in the fridge, then just assemble and toss when you’re ready to eat for a truly instant meal.

FAQs

Can I make this salad ahead of time?
Honestly, this salad is best enjoyed immediately. The spinach wilts, the avocado browns, and the tomatoes can make everything watery if it sits for too long. If you absolutely must prep ahead, keep all the components separate. Combine the dressing, washed spinach, chopped veggies, and flaked tuna in different containers in the fridge. Dice the avocado at the last second, and then toss everything together right before serving. It adds a minute to your prep but saves the texture.

What’s the best substitute for tuna?
If you’re not a fan of tuna, canned salmon works beautifully and has a similar sturdy texture. For a vegetarian option, chickpeas are fantastic! Just drain and rinse a can of chickpeas, pat them dry, and toss them with a little salt and pepper. They provide great protein and a lovely, soft bite that stands up well to the creamy avocado.

My dressing is too sharp/tart. How can I fix it?
No problem, this happens! The easiest fix is to balance the acidity with a touch of sweetness. Whisk in a quarter to a half teaspoon of honey or maple syrup. Alternatively, you can add a bit more olive oil to mellow it out. Taste as you go until it reaches a balance you like. Remember, it will taste less sharp once it’s coating all the other ingredients.

Can I use a different green instead of spinach?
Absolutely. Arugula (rocket) is a wonderful substitute—it has a peppery kick that pairs really well with the lemon and tuna. Kale is another great option, but I’d recommend massaging it with a tiny bit of the dressing first to soften its tough leaves. Butter lettuce or romaine would work for a milder, crunchier base.

How can I add more protein to this salad?
This salad is already pretty protein-packed, but you can easily amp it up. A hard-boiled egg, sliced and arranged on top, is a classic addition. For a plant-based boost, a sprinkle of hemp hearts or sunflower seeds adds protein, healthy fats, and a delightful crunch. Leftover grilled chicken breast, shredded, would also be delicious mixed in.