Salad doesn’t have to be boring. This avocado tuna salad recipe by The Healthy Maven. Mayonnaise is replaced with avocado, which adds flavor, creaminess and healthy fats. The celery, onion and apple give it a refreshing crunch.
Avocado Health Benefits
Avocado is the unsung hero in this dish. Loaded with heart-healthy monounsaturated fats, avocado can help reduce bad cholesterol levels, support cardiovascular health, and keep you feeling satiated. It’s also a fantastic source of dietary fiber, promoting digestive health, and an array of essential vitamins and minerals, including potassium, vitamin K, and folate.
Tuna Health Benefits
Tuna is an excellent source of lean protein that can transform your salad into a satisfying and wholesome meal. It’s also rich in omega-3 fatty acids, known for their anti-inflammatory properties and potential benefits for heart and brain health.
So, as you dive into this Avocado Tuna Salad, you’re not just treating your taste buds; you’re nourishing your body with a medley of nutrients.
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Avocado Tuna Salad
Ingredients
- 2 cans of flaked light tuna
- 1 ripe avocado
- 1/2 cup chopped celery
- 1/2 cup chopped red onion
- 1/2 red apple, chopped
- 1/4 cup chopped, toasted walnuts
- 1 T pickle juice (or water-if using increase salt slightly)
- 1 tsp dried dill
- 1/2 tsp dijon mustard
- 1/4 tsp cumin
- salt and pepper, to taste
Directions
- In a large bowl, mash up avocado with the back of a fork or potato masher.
- Combine all other ingredients and mix well.
- Serve on toasted bread (gluten-free if needed), on top of greens or enjoy it all by itself.
Leftovers should keep for several days in the refrigerator.
Nutrition Information
Serves: 4 | Serving Size: 1/2 cup
Per serving: Calories: 146; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 24mg; Sodium: 320mg; Carbohydrate: 8g; Dietary Fiber: 4g; Sugar: 2g; Protein: 15g
Nutrition Bonus: Potassium: 423mg; Vitamin A: 1%; Vitamin C: 17%; Iron: 4%; Calcium: 1%
Davida is a healthy living blogger behind The Healthy Maven, where she writes about healthy food, fitness and her insatiable sweet tooth. She aims to create delicious recipes that are healthy, gluten-free and filled with good-for-you ingredients but still taste as authentic as the originals. It’s not rare that she’ll throw spinach in her brownies! Check out more of her recipes on her blog and follow her on Facebook, Twitter or Instagram.
Photo courtesy of Davida Kuglemass. Recipe originally published on The Healthy Maven.
