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Healthy Mediterranean Tuna Avocado Salad (No Mayo Added)

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Summer is all about great salads. This Healthy Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. No time to make dinner? Yes there is with this quick and easy salad.

Overhead shot of tuna salad in a single serving bowl.

If you are like me, we eat more salad in the summer than any other time of year. With all the BBQ parties and backyard cookouts, salads are staples that are prefect for entertaining.

I am always looking for new and interesting combinations, and the healthier the better. Both my daughters request salads on their birthdays. One LOVES potato salad, and the other, pasta salad. I have my tried and true versions I make for them every year on their special day (heaven forbid I break tradition).

Salad ingredients getting ready to mix together.

While both of these are “mayo based” salads, I prefer using flavoured vinegars, oils and citrus juices to make salad dressings. Creamy Goat Cheese Greek Zoodle Salad is the perfect example of what I am talking about. Oil and lemon juice combined with tangy goat cheese make the perfect creamy (no mayo) salad.

WHAT IS YOUR FAVOURITE SUMMER SALAD?

With the warm weather, sometimes all you want to eat is a salad. Nothing beats a great dinner salad and a glass of wine on a hot summer day. Perfect backyard eating, and no slaving in the kitchen either. Gotta enjoy that weather while you can.

This Tuna Avocado Salad is the perfect dinner salad. Packed with nutrition, bursting with flavour, and filled with fibre, you will be full and satisfied. My husband loves having salads for dinner. He says it leaves more room for dessert.

Close up of avocado, tuna and beans in a bowl ready to mix up with a lemon in the background.

This Mediterranean salad is so easy to make. Avocados, Rio tuna, fresh tomatoes, artichokes, feta cheese, olives and Romano beans are tossed in an oil and vinegar dressing. Served over a bed of spinach and garnished with some fresh basil, this salad is nutritious and delicious.

Have you ever tried Rio tuna before?  It comes from Italy and is packed in olive oil with a touch of sea salt. It’s meaty texture and pink colour make it stand out from the other brands, along with the excellent quality of the fish. Consumers are able to trace from the time the fish is caught, all the way to when it is processed just by the label. Knowing I am eating high quality fish is very important to me.

Tuna salad served into bowls with a glass of white wine ready to eat dinner.

Healthy fat from the avocado instead of mayo, paired with fibre from the beans, makes this salad perfect for meatless meals too.  Mediterranean flavours come from the artichokes, olives and feta cheese. Pour yourself a glass of wine and enjoy the weather.

When easy dinner salads are packed with nutrition and awesome flavour, you won’t miss the “big” meal at all.

A nice hearty dinner salad is perfect for entertaining. This recipe is easy to double, and an economical way to feed a crowd. Heck, I would double it just to have leftovers (the flavours are awesome the next day too).

Close up shot of the salad in a single serve bowl garnished with feta cheese and a basil leaf.

This salad can be made ahead of time. Excellent for lunch, dinner, and don’t forget those summer picnics too. Healthy Mediterranean Tuna Avocado Salad needs to be in your summer meal repertoire. 30 minute meals are great, but when you only have 15 minutes to get dinner on the table, make this quick and easy salad.

Do you like having salad for dinner too?

Healthy Mediterranean Tuna Avocado Salad long pin image.


This Healthy Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. Dinner is ready in 15 minutes or less. | homemadeandyummy.com

Healthy Mediterranean Tuna Avocado Salad (No Mayo Added)

Course: Dinner Salad, Meatless Meal, Salad
: Canadian
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 270 kcal
Author: Homemade & Yummy
This Healthy Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. Dinner is ready in 15 minutes or less. 
Print

Ingredients

For the Salad:

  • 6 ounces avocado (1 large/chopped)
  • 160 grams Rio Tuna (1 can/drained)
  • 6 ounces tomatoes (fresh) (chopped/drain excess liquid)
  • 1/4 cup feta cheese (crumbled)
  • 19 ounces Romano beans (1 can/drained/rinsed)
  • 4 ounces canned artichokes (Packed in oil/chopped)
  • 2 tbsp fresh basil (chopped/for garnish)
  • 4 cups fresh spinach
  • 1/4 tsp cracked black pepper (or to taste)

For the Dressing:

  • 1 tbsp lemon juice (fresh squeezed)
  • 1 tsp olive oil (I used Tuscan flavoured)

Instructions

For the Dressing:

  1. Mix the lemon juice and olive oil in a jar (or container). Shake and set aside till ready to use.

For the Salad:

  1. In a large bowl add the rinsed can of beans, chopped avocado, feta, and artichokes.

  2. For the tomatoes, I placed them in a blender to roughly chop. Drain in a sieve to get rid of the excess liquid. Add to the bowl.

  3. Add the dressing to all the ingredients in the bowl. Mix until nicely coated.

  4. Place the spinach on the serving plates.

  5. Top with salad mixture.

  6. Garnish with pepper and chopped fresh basil.

  7. Pour a glass of wine....ENJOY!!

Recipe Notes

This salad is great for entertaining...you can easily double the recipe. Economical too!!

Nutrition Facts
Healthy Mediterranean Tuna Avocado Salad (No Mayo Added)
Amount Per Serving
Calories 270 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Cholesterol 15mg 5%
Sodium 390mg 16%
Potassium 841mg 24%
Total Carbohydrates 17g 6%
Dietary Fiber 8g 32%
Sugars 6g
Protein 17g 34%
Vitamin A 91.6%
Vitamin C 51.6%
Calcium 14.6%
Iron 18.7%
* Percent Daily Values are based on a 2000 calorie diet.

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Reader Interactions

Comments

  6. I can’t believe I’ve never thought to add artichokes to my salads! This is one idea that I am going to enjoy for a long time! I’m a mayo salad lover myself because I tend to always make the mayo from scratch but I’m very willing to try it a different way ha!

    Reply

    • I know, artichokes work so well in salad….and for the mayo….I like using it too, but also like the healthy avocado addition as well.

      Reply

  7. Oh wow. I bet the flavors in this dish is spectacular. I haven’t used feta or avocado in my tuna salad. I’m going to be brave one day and do avocado first then next time feta and avocado. Baby steps lol. Sounds delicious!

    Reply

  8. Honestly, normally I don’t like salads for dinner. But I make exceptions for really satisfying ones like this and salads that definitely don’t feel like salads, you know what I mean? I’m glad you mentioned that the leftovers hold up well for the next day too because this is the kind of lunch I like to have for sure!

    Reply

  10. Avocadoes make everything taste better, and healthier too. This salad is great all year round, but summer time is of course the peak season when something quick and healthy is a must. Love it.

    Reply

  12. This looks so delicious and perfect for summer parties too. We eat a lot of tuna sandwiches and this would be a great addition in sandwiches too. Love that sliced avocado on top.

    Reply

  14. Just wanted to let you know that this week is going to be a busy one for us and I thought of your salad. Will be making extra — have it for dinner and then the leftovers for lunch. I don’t think I’d ever grow tired of the delicious combination.

    Reply

    • Awww thanks so much Marisa, hope your week isn’t too crazy…at least you won’t have to worry about meals.

      Reply

  17. I just love, love, love the ingredients in this tuna salad! It is light and perfect as a lunch or dinner! I actually love eating salads all year round (as well as soup!). Pinning this one for sure!!

    Reply

  20. This salad looks awesome and it taste just as good! I made it the other day but used fresh left over grilled tuna steak and switch the feta for goat cheese is it was out of this world. I forgot to take pictures, but will be making it again soon.

    Reply

    • OH thanks so much for letting me know. Yes grilled fresh would be awesome…and hey…goat cheese is a favourite around here too.

      Reply

  21. I am not big on salads but when you said ” a great dinner salad and a glass of wine” I was sold lol Gotta have the wine lol I will try this with mash chickpeas. 😊

    Reply

    • HAHHA….yes gotta have the wine….goes so well with this hearty salad. Chickpeas would work for sure.

      Reply

  22. What a fresh looking salad, it reminds me a bit of the typical Catalan salad with tuna but in better, since they don’t use vinegar nor avocado…which is in my opinion a bit sad. I’m all about forgetting the mayo too! especially in summer, better not to use it anyway in that heat. Suddenly feeling like a big fat tuna salad tonight! Off to the market! Thanks for the idea!

    Reply

    • AW…have fun at your wonderful market…I would love to shop there too. Hope you enjoy the salad…it is a keeper here for sure.

      Reply

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