Ingredients
1 ripe avocado
2 (5 ounce) cans flaked light tuna
½ red apple, chopped
½ cup chopped red onion
½ cup chopped celery
¼ cup chopped toasted walnuts
2 tablespoons mayonnaise (Optional)
1 tablespoon pickle juice
1 teaspoon dried dill weed
½ teaspoon Dijon mustard
¼ teaspoon ground cumin
salt and pepper to taste
Instructions
1
Cut avocado in half, scoop out the flesh into a large bowl, and mash avocado with the back of a fork or potato masher. Add tuna, apple, onion, celery, toasted walnuts, mayonnaise, pickle juice, dill, Dijon mustard, cumin, salt, and pepper; mix well.
Key Points About Ingredients:
- Ripe avocado acts as a natural, nutrient-dense mayo substitute, adding heart-healthy monounsaturated fats and a silky texture that binds the salad without excess saturated fat.
- Toasted walnuts contribute omega-3 fatty acids, a satisfying crunch, and a subtle earthy richness that elevates this salad far beyond a basic tuna mix.
- Pickle juice is the secret weapon here — just one tablespoon adds bright, briny tang and a gentle probiotic boost without any extra calories.
- Flaked light tuna is one of the most affordable high-protein ingredients available, delivering lean protein and selenium in every bite.
- Red apple adds a refreshing sweetness and a dose of fiber that balances the savory, creamy components beautifully.
Key Nutritional Insights:
- Each serving provides approximately 28g of protein, making this salad an excellent post-workout or high-satiety meal option.
- The combination of avocado and walnuts delivers a powerful mix of monounsaturated and polyunsaturated fats, both linked to cardiovascular health.
- This salad is naturally low in added sugars and refined carbohydrates, making it suitable for low-carb and keto-friendly eating patterns.
- Tuna is one of the richest dietary sources of selenium and vitamin B12, both of which support thyroid function and energy metabolism.
- Using avocado in place of excess mayonnaise significantly reduces saturated fat content while increasing potassium and fiber per serving.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories320
- Standard DV% Daily Value*
- Total Fat21 g72 g29.17%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat9 g
- Cholesterol45 mg300 mg15%
- Sodium480 mg2300 mg20.87%
- Total Carbohydrate11 g275 g4%
- Dietary Fiber5 g28 g17.86%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein28 g50 g56%
- Vitamin D (Cholecalciferol)20 mcg20 mcg100%
- Calcium45 mg1300 mg3.46%
- Iron2.2 mg18 mg12.22%
- Potassium680 mg4700 mg14.47%
- Vitamin A180 mcg900 mcg20%
- Vitamin C (Ascorbic Acid)8 mg90 mg8.89%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.15 mg1.3 mg11.54%
- Vitamin B3 (Niacin)9 mg16 mg56.25%
- Vitamin B6 (Pyridoxine)0.55 mg1.7 mg32.35%
- Folate48 mcg400 mcg12%
- Vitamin B12 (Cobalamine)3.2 mcg2.4 mcg133.33%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline95 mg550 mg17.27%
- Phosphorus310 mg1250 mg24.8%
- Iodine22 mcg150 mcg14.67%
- Magnesium48 mg420 mg11.43%
- Zinc1.8 mg11 mg16.36%
- Selenium58 mcg55 mcg105.45%
- Copper0.3 mg0.9 mg33.33%
- Manganese0.6 mg2.3 mg26.09%
- Chromium3 mcg35 mcg8.57%
- Molybdenum8 mcg45 mcg17.78%
- Chloride420 mg2300 mg18.26%
