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
Marybeth @ My Fearless Kitchen
Perfect for the end of a hot summer day!
Homemade & Yummy
Yes it is a summer salad winner for sure.
Allison Miller
What a healthy spin with the avocado! It looks delicious!
Homemade & Yummy
Yes it sure is delicious, nutritious and totally delicious.
Swathi
These are filling and protein rich salad. with lot of flavor. Love addition of tuna and beans along with avocado. I can eat everyday. yum.
Homemade & Yummy
Yes it sure is.
Whitney @WhittyPaleo
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!
Homemade & Yummy
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.
April
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!
Homemade & Yummy
I will admit it took me a long time to actually like avocado too. ENJOY!!
Amy
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!
Homemade & Yummy
Yes it is a great salad for dinner, nice and hearty…easy, nutritious and delicious.
Joanna @ Everyday Made Fresh
I just love the addition of the avocado to the tuna. I bet the flavor pairs so perfectly with it.
Homemade & Yummy
Tuna and avocado really do pair well together for sure.
Daniela Anderson
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.
Homemade & Yummy
Yes it is a great salad any time of the year, but you are right….summer season easy cooking right here.
Azlin Bloor
This is such a fantastic recipe, I love everything about it! The lightness, the flavours and of course, the colours!
Homemade & Yummy
Thanks so much. It is a super easy and nutritious recipe for sure.
Molly Kumar
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.
Homemade & Yummy
Yes this is a great and delicious alternative to a mayo salad…and to sandwiches.
Linda @ With A Blast
I am always looking for new recipes using tuna ! This salad is perfect and quick to make too
Homemade & Yummy
Yes it sure is easy, and so nutritious.
Marisa Franca @ All Our Way
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.
Homemade & Yummy
Awww thanks so much Marisa, hope your week isn’t too crazy…at least you won’t have to worry about meals.
Veena Azmanov
I make avocado and tuna salad often but have never added beans to mine.. I love the idea.. sounds so yum.
Homemade & Yummy
Turns this into a meal salad for sure. Packed with nutrition
Adriana Lopez Martn
Lovely salad with many ingredients I love starting with the avocado. I prepare tuna salad often it is easy and convenient must make this combination though.
Homemade & Yummy
Hope you enjoy it. Easy, nutritious and totally delicious.
Kathy McDaniel
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!!
Homemade & Yummy
Hope ou give it a try….we LOVE it, and it is so nice and hearty too.