Avocado Tuna Salad

Nov 02, 2018

Avocado Tuna Salad

The act of turning everyday meats like chicken into “salads” began in the 1930s as a way to preserve them and make them last longer! To feed more people with less food, the meat was shred into thin strips and blended with lard and cheap vegetables like onions in order to help keep everyone full.

We like the idea of keeping people fuller for longer, but we’re not so crazy about the lard, so we recommend you try this recipe for tuna salad, made with avocado! It’s just as filling without the bad fats, loaded instead with the good ones!


  • 15 oz tuna in oil, drained and flaked (3 small cans)
  • 1 English cucumber sliced
  • 2 large or 3 medium avocados, peeled, pitted & sliced
  • 1 small/medium red onion, thinly sliced
  • 1/4 cup cilantro (1/2 of a small bunch)
  • 2 Tbsp lemon juice freshly squeezed
  • 2 Tbsp extra virgin olive oil
  • 1 tsp sea salt or to taste
  • 1/8 tsp black pepper


  1. In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and 1/4 cup cilantro
  2. Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt and 1/8 tsp black pepper (or season to taste). Toss to combine and serve.


Serves 6

Nutritional Analysis Per Serving
Calories 300
Total Fat 16 g
Saturated Fat 1 g
Cholesterol 12 mg
Sodium 345 mg
Carbohydrates 9 g
Sugars 1 g
Fiber 5 g
Protein 22 g


This recipe comes courtesy of “Natasha’s Kitchen”


University Bariatrics