On-the-Go Tuna Salad

Servings: 1; Total Time: 5-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW


  • 1 packet or 5 ounce can tuna packed in water, drained
  • ¼ medium avocado
  • ¼ cup red onion, finely diced
  • 2 tablespoons low-fat, plain yogurt (optional)
  • 1 tablespoon roasted sunflower seeds ½ - 1 teaspoon Dijon mustard
  • ¼ teaspoon garlic powder
  • Salt & pepper, to taste

Serve with:

  • Whole-grain bread
  • Whole-grain crackers
  • Celery or cucumber slices
  • Brown rice cakes
  • Bed of lettuce or leafy greens

Preparation Instructions:

  1. Combine all ingredients in a small bowl. Mash together with a fork until well mixed.
  2. Adjust seasonings to taste.
  3. Serve as a sandwich on whole-grain bread, as a salad on leafy greens, or spread onto whole-grain crackers, raw veggies, or brown rice cakes.
  4. Storage Tip: Recipe is best eaten within 1 day. If making a day ahead, consider adding a squeeze of lemon or lime juice to keep avocado fresh.

Nutrition Tip:

Take a dip under the sea! Canned tuna and salmon are both heart-healthy and protein-rich options that don't break the bank. Tuna is low in calories yet has over 20 grams of protein per 5-ounce can/packet (in water). This fish is loaded with omega-3 fatty acids and vitamin D to aid in cognitive function and reduce inflammation.