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This Is the Ultimate Avocado Tuna Salad

Published June 2, 2014
3 minute read
A sandwich with three layers of bread is shown. It has a filling made of a green mixture that includes visible pieces of vegetables and creamy avocado tuna salad. The bread appears to be lightly toasted and is stacked in a neat and even manner. The sandwich is displayed on a white surface. MyFitnessPal Blog
Published June 2, 2014
3 minute read
In This Article

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.

Want to log this recipe? Search for “MyFitnessPal Avocado Tuna Salad” in the app database.

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

  1. In a large bowl, mash up avocado with the back of a fork or potato masher.
  2. Combine all other ingredients and mix well.
  3. 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% 

 

healthy-maven-headshotDavida 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.

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