Lunch

Avocado tuna salad sandwich

Tuna salad is one of my absolute favorite ways to get in one of my two weekly fish servings; it is so delicious, easy to make, and inexpensive! However, traditional tuna salads are often loaded with extra sodium and saturated fat. So, I decided to experiment with two other sources of creamy goodness as a filler for this tuna salad: avocado & yogurt!

(Well, in this case I used actually used kefir, which is a liquidy yogurt-like food that I recently tried and happened to have on hand. It has about the same nutritional profile as any other plain, lowfat yogurt, it just uses different probiotics! Definitely check it out, it’s so fun to drink with cinnamon, honey and berries.)

Ok, back to the tuna salad. This recipe is just enough for two sandwiches, and it was delicious!! Just the right amount of creaminess from the avocado and kefir, plus a little kick from some lemon juice and black pepper. Plus, say hello to protein, vitamin D and a whole lot of heart healthy fats!

To get started, I drained 1 small can of white albacore tuna packed in water and placed it in a bowl. I also sliced an avocado in half, carefully took out the nut and scooped the contents into the bowl as well.

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Next, I began to flake the tuna with a fork, blending the avocado in a bit as well.

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Next step, adding about 3 Tablespoons of lowfat, plain kefir. You could substitute any type of low or nonfat plain yogurt here. I also added a few squeezes of lemon juice and a dash of black pepper.

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Then, keep at it with the fork and mix it up! I always like to still have some chunks of tuna for texture, but make it as smooth as you’d like.

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Now for the sandwich assembly! I quickly toasted two slices of wholegrain bread, then sliced a tomato and some cheese, and grabbed pre-cut kale from my refrigerator. This cheese is pretty bomb by the way, tastes, as the label would suggest, unexpectedly like cheddar. Yeah, I know, I’m cheesy.

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I placed about half of the tuna salad in my sandwich, and layered it all up.

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That, my friends, is a dang good sandwich.

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May your lunch never be boring again.

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Avocado Tuna Salad

  • Servings: 2
  • Difficulty: easy
  • Print

A twist on a tuna classic.

Ingredients

  • 1 small can white albacore tuna packed in water, drained
  • 1 medium, ripe avocado
  • 3 T plain, lowfat yogurt or kefir
  • 2 tsp lemon juice
  • Dash of black pepper
  • Wholegrain bread and sandwich toppings or salad greens and mixings

Directions

  1. Empty tuna into a medium bowl. Scoop contents of the avocado into the bowl and begin to flake the tuna into the bowl.
  2. Add yogurt or kefir, lemon juice and black pepper. Mix into tuna and avocado to achieve desired level of chunkiness or smoothness.
  3. Serve as a sandwich between slices of wholegrain bread with various toppings, or scoop onto a salad with mixed greens and fresh vegetables.

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