Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. No time to make dinner? This quick and easy salad is what you need. A great meatless meal.
Italian-style tuna salad without mayo is healthy and delicious. Avocado is the key. Perfect for lunch boxes too. Using canned tuna in recipes is such a great idea. I even have a Mexican avocado tuna sandwich recipe too.
Avocados are so healthy and so delicious. You can enjoy them grilled too. These stuffed avocado boats are the perfect summer appetizer. Once you try them you will be hooked.
Affordable recipes are a must these days. Canned fish works so well, and is budget-friendly. Sardine Pasta is the perfect example. Made in under 30 minutes. Give this tuna pasta recipe a try.
I am always looking for new and interesting combinations, and the healthier the better. Like my modern twist in this quinoa and tuna casserole. The classic recipe gets a makeover.
Healthy Tuna Salad Ingredients
- avocado
- canned tuna
- tomatoes
- feta cheese
- Romano beans
- spinach
- canned artichokes
- lemon juice
- olive oil
- fresh basil
- black pepper
Mediterranean Tuna Avocado Salad Is Simple
This Mediterranean salad is so easy to make. Full instructions are in the recipe card below.
- Combine your salad dressing ingredients and set aside.
- Add the tuna, beans, avocado, feta, and artichokes to a large bowl.
- Add the salad dressing and toss well.
- Place spinach onto serving plates.
- Top with tuna mixture.
- Garnish with fresh basil and pepper.
- Serve.
Suggestions/ Recipe Tips
Beans can be replaced with red or white kidney beans, pinto beans, chickpeas or even black-eyed peas. Lentils are always an option as well.
Canned tuna packed in oil or water, either will work.
Feta can be replaced with other cheese of your choice.
Avocado is best fresh, but frozen will work. Just thaw and chop.
Greens can be spinach, lettuce, kale or a combination.
Canned artichokes in oil or water are both great in this recipe. Be sure to drain before chopping.
Garnish with fresh herbs or even olives.
Store the tuna mixture separate from the greens. It can be made ahead of time, but you may want to add the avocado in at the last minute to avoid it going brown. This will last for 2-3 days in a container in the fridge.
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).
When easy dinner salads are packed with nutrition and awesome flavour, you won’t miss the “big” meal at all.
FAQ
A highly plant-based diet is full of whole grains, vegetables, fruits, legumes, nuts, seeds, spices, herbs, and lots of olive oil.
Yes, it is low in calories, high in protein and an excellent source of omega-3.
Fish and seafood are the main meat proteins, along with lean chicken and eggs.
Looking for more easy meals? Give these a try.
No Mayo Mediterranean Tuna Salad
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)
- ¼ cup feta cheese (crumbled)
- 19 ounces Romano beans (1 can/drained/rinsed)
- 4 ounces canned artichokes (Packed in oil/chopped)
- 2 tablespoons fresh basil (chopped/for garnish)
- 4 cups fresh spinach
- ¼ teaspoons cracked black pepper (or to taste)
For the Dressing:
- 1 tablespoon lemon juice (fresh squeezed)
- 1 teaspoon olive oil (I used Tuscan flavoured)
Instructions
For the Dressing:
- Mix the lemon juice and olive oil in a jar (or container). Shake and set aside till ready to use.1 tablespoon lemon juice, 1 teaspoon olive oil
For the Salad:
- In a large bowl add the rinsed can of beans, chopped avocado, feta, drained tuna and chopped artichokes.6 ounces avocado, ¼ cup feta cheese, 19 ounces Romano beans, 4 ounces canned artichokes, 160 grams Rio Tuna
- 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.6 ounces tomatoes (fresh)
- Add the dressing to all the ingredients in the bowl. Mix until nicely coated.
- Place the spinach on the serving plates.4 cups fresh spinach
- Top with salad mixture.
- Garnish with pepper and chopped fresh basil.¼ teaspoons cracked black pepper, 2 tablespoons fresh basil
Noor Fatima
Tuna, Avocado… No mayo!! 😮 Yes Please!!! Looks amazing!
Homemade & Yummy
Yes the avocado works wonders here for sure.
Denisse Salinas
This looks so tasty! I love greek salad, and this is such a great way to upgrade the usual tuna salad! And I love that it is so healthy, made with avocado instead of mayo! Yum.
Homemade & Yummy
This is a great hearty salad…perfect for a quick and delicious dinner.
Tina Marie
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.
Homemade & Yummy
OH thanks so much for letting me know. Yes grilled fresh would be awesome…and hey…goat cheese is a favourite around here too.
Gina Marie
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. ?
Homemade & Yummy
HAHHA….yes gotta have the wine….goes so well with this hearty salad. Chickpeas would work for sure.
Marie-Pierre Breton
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!
Homemade & Yummy
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.
Sam | Ahead of Thyme
This salad looks amazing! Just what I need to make for lunch!
Homemade & Yummy
Hope you give it a try…it is so easy and delicious….and over the top nutritious.
Veena Azmanov
This looks so delicious Gloria!! SO packed full with nutrition!! I love tuna and avocado so…. I would definitely enjoy this. YUM.
Homemade & Yummy
Yes it sure is packed with nutrition…and so easy to make. Hope you give it a try.
Marisa Franca @ All Our Way
We always have tuna in our pantry and it’s the same with avocado. Why is it then that we say we don’t have anything for lunch?? Your salad looks so good. It’s perfect during these hot summer days. Will be pinning.
Homemade & Yummy
Easy in the kitchen is what summer is all about.
Ginny
Salads are my staple for the summer months. I love how hearty this one is with beans and artichokes.
Homemade & Yummy
Yes it makes a great dinner salad for sure.
Elaine @ Dishes Delish
Mmmmm. I love that you didn’t use any mayo and added avocado. It looks very delicious and I can’t wait to try it! I agree, I eat more salads (and a greater variety) in the summer!
Homemade & Yummy
I love dinner salads, and if you have leftovers….lunch is ready the next day too.
Tatiana
All my favorite ingredients in one place! Tuna, feta and avocado makes one the most delicious combinations ever ( in my opinion)?
Homemade & Yummy
YES it is a winning combination for sure.
liz Cleland
This looks so delicious!! I will have to add it to our weekly menu plan.
Homemade & Yummy
Hope you do…we LOVE it. Easy, delicious and nutritious too.
Tina Dawson | Love is in my Tummy
That is a hearty and filling salad – super yumm! And I love that this tuna label tells the full story of where the fish came from! Now who doesn’t love that!
Homemade & Yummy
This was my first time using the tuna….and it is soooo delicious.
Jacqueline Meldrum
Some nice flavours in there. I do love a good salad.
Homemade & Yummy
Lots of great things that make this salad so healthy and delicious.
Christine
Yes, summer salads are the best! This salad looks so delicious and flavorful!
Homemade & Yummy
This is party perfect for sure.