Low-Calorie Tuna Avocado Salad (Tuna, Cucumber & Avocado)
Tuna Avocado Salad is the speedy, feel-good bowl you can make in minutes— creamy avocado, lean tuna, and crisp cucumber tossed in a bright lemon-yogurt dressing. It’s light on calories yet big on protein, fiber, and healthy fats, so you stay satisfied without feeling heavy. Serve it solo, over greens, or tucked into a whole-grain wrap. Like a colorful Chicken Fajita Bowl, it’s flexible and easy to customize for busy lunches, light dinners, or meal prep.
Ingredients
For the Salad
- 2 cans tuna in water, drained (5 oz / 140 g each)
- 1 medium avocado, diced (use 1/2 for fewer calories)
- 1 large English cucumber, diced (about 1 1/2 cups / 220 g)
- 1 cup (150 g) cherry tomatoes, halved
- 1/4 small red onion, finely chopped
- 2 tbsp fresh parsley or cilantro, chopped
- Optional: 1 cup (30 g) romaine or mixed greens, for serving
Light Lemon-Yogurt Dressing
- 3 tbsp (45 g) plain Greek yogurt (2%)
- 2 tbsp (30 ml) fresh lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder (or 1 small clove, minced)
- 1/4–1/2 tsp fine salt, to taste
- 1/4 tsp black pepper
- Optional: 1 tsp (5 ml) extra-virgin olive oil for silkiness
Step-by-Step Instructions
1) Prep the Produce (5 minutes)
- Drain tuna very well and flake into bite-size pieces with a fork.
- Dice avocado and cucumber; halve cherry tomatoes; finely chop red onion.
- If using frozen corn (optional), thaw and pat dry; if canned, rinse and drain.
2) Whisk the Dressing (2 minutes)
- In a small bowl, whisk yogurt, lemon juice, Dijon, garlic, salt, pepper, and olive oil (if using).
- Taste and adjust: more lemon for brightness, salt for balance, pepper for a gentle kick.
3) Toss the Salad (3 minutes)
- In a large bowl, combine tuna, cucumber, tomatoes, onion, and herbs.
- Pour over the dressing and fold gently so the tuna stays chunky.
- Fold in avocado last to keep the cubes intact.
4) Serve Your Way
- Low-cal bowl: Spoon over chopped romaine or mixed greens.
- Hearty wrap: Fill a whole-grain tortilla with greens and 1/2–1 cup salad.
- Power plate: Add a small scoop of cooked quinoa (1/4 cup / 45 g) for extra fiber.
Tips & Variations
- Keep it lighter: Use only 1/2 avocado per batch or split the salad into 3 portions instead of 2.
- Creamy swap: Replace 1 tbsp yogurt with 1 tbsp mashed avocado if avoiding dairy.
- Extra crunch: Add diced bell pepper, sliced radishes, or roasted chickpeas.
- Spice it up: A pinch of chili flakes or smoked paprika gives a subtle Tex-Mex vibe.
- Meal prep smart: Mix everything except avocado; refrigerate up to 2 days and fold avocado in fresh.
- Protein boost: Stir in white beans (1/4 cup / 40 g) or a chopped hard-boiled egg.
- Flavor pop: Finish with lemon zest and a final squeeze of lemon at the table.
Make-Ahead & Storage
- Store the dressed tuna mixture (without avocado) in an airtight container for up to 2 days.
- Keep avocado whole and add right before eating; toss leftovers with a little lemon to slow browning.
- For packed lunches, layer greens at the bottom, then tuna mixture, and carry avocado in a separate container.
Conclusion
Light, quick, and incredibly satisfying, this Tuna Avocado Salad proves healthy eating can be vibrant and delicious. Mix it once, tweak it to your taste, and keep it on repeat for effortless lunches or weeknight dinners. If you love customizable bowls like a Chicken Fajita Bowl, this fresh, low-calorie salad will fit right into your rotation—try it today and share your twist!