Easy Tuna Avocado Salad (No Mayo) (High-Protein Lunch)

Traditional tuna salad relies on heavy mayonnaise, which adds unnecessary saturated fats. This recipe swaps mayo for ripe avocado, providing a “Gold Standard” dose of heart-healthy monounsaturated fats and fiber. From an expertise perspective, the secret to a professional-grade tuna salad without mayo is the “acidic balance.” Because avocado is rich and fatty, we use a specific ratio of lemon juice and sharp red onion to cut through that richness, creating a bright, balanced profile that is naturally low-carb and keto-friendly.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 0 Min
• Total Time: 10 Min
• Yield: 2 Servings
• Calories: 260 kcal per serving

Ingredients:

The Protein & Cream

• 2 cans (5 oz each) Albacore Tuna in Water, drained thoroughly
• 1 large Ripe Avocado, pitted and peeled
• 1/2 small Red Onion, finely diced

The Zesty Aromatics

• 1/4 cup Fresh Cilantro or Parsley, chopped
• 1 tbsp Fresh Lemon Juice (Acts as an antioxidant for the avocado)
• 1 tbsp Extra Virgin Olive Oil
• 1/2 tsp Garlic Powder
• 1/4 tsp Salt & 1/4 tsp Black Pepper

Optional Add-ins

• 1/2 cup Celery, finely diced (For crunch)
• Red Pepper Flakes (For heat)

Preparation Steps:

1. The Professional Drain

1. Drain the tuna thoroughly.
2. Technique: Press the lid down firmly into the can or use a fine-mesh strainer to squeeze out as much water as possible. Excess water makes the avocado dressing sloppy rather than creamy.

2. The Avocado Base

3. In a medium bowl, mash the avocado with lemon juice, olive oil, garlic powder, salt, and pepper.
4. Use a fork to mash, but keep it slightly chunky rather than a total purée. This provides better structural integrity.

3. The Flavor Fold

5. Add the drained tuna, diced red onion, and fresh herbs to the avocado base.
6. Use a spatula to gently fold the ingredients together. Folding (rather than stirring vigorously) keeps the tuna flakes intact for a superior mouthfeel.

4. Acid Check

7. Taste and add extra lemon or pepper if needed.
8. The acidity is a professional secret: it prevents the avocado from oxidizing (turning brown), keeping the salad vibrant for hours.

Expert Tips:

• Ripeness Factor: Use an avocado that has a slight “give” when pressed but isn’t mushy. If it’s too hard, it won’t emulsify; if too soft, the salad becomes a paste.
• Flavor Lift: Don’t skip the red onion or herbs. Since we aren’t using the tang of mayonnaise, these aromatics are essential for the “Gold Standard” flavor profile.