This easy Tuna Toast has all the good stuff...heart healthy tuna, fresh herbs, pickle relish, veggies all combined and added on top of your favorite toast with some creamy avocado!
As a dietitian, I often get asked for easy healthy recipes for when you're short on time at lunch but still want to get a balanced meal on the table! And this delicious tuna toast is a great choice and one of my favorites. It's nutritionally balanced, only takes about 10 minutes, and it's truly delicious!
If you're looking for more ways to use up that can of tuna, try my Tuna Melt Wrap, Mediterranean Tuna Salad, Spicy Tuna Salad, or high protein Buffalo Tuna Salad. You may also enjoy my Cottage Cheese Avocado Toast recipe.
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Key Ingredient Notes and Substitution Ideas
This easy tuna toast is made with simple ingredients. Below are some notes but be sure to check the recipe card at the bottom for measurements.
For Tuna Mixture
- Tuna - canned tuna is the main ingredient! I like Safe Catch Tuna and Wild Planet Tuna. Both brands use high-quality tuna and contain lower mercury content than other tuna brands. Use whatever kind of tuna you like best - solid white albacore tuna or chunk light tuna. Either water-packed tuna or tuna packed in extra virgin olive oil works.
- Fresh Vegetables - this recipe uses celery & red onion. Add red bell pepper, cherry tomatoes, cucumber, or green onions if you want more veggies.
- Fresh Herbs - I like using fresh parsley. Fresh dill, basil or fresh mint work too.
- Greek Yogurt - you'll replace mayo often found in traditional tuna salad with plain Greek yogurt to add protein and to make it creamy.
- Dijon Mustard - dijon mustard is such a classic pairing with tuna and makes for the best tuna salad! Feel free to use yellow mustard instead if you want.
- Dill Pickle Relish - to add a briny & salty component. Sweet pickle relish, chopped dill pickles, capers, or olives work here too.
- Lemon Juice - freshly squeezed lemon juice adds a citrus flavor and vitamin C.
- Garlic Powder - an easy way to add more flavor.
- Kosher Salt & Black Pepper - a pinch of salt and pepper to tie everything together.
For Assembling
- Sourdough Bread - or your favorite slices of bread! I like to use sourdough because it is sturdy and holds up well to the tuna salad.
- Avocado - adding avocado is an easy way to add more flavor using whole foods and it adds heart healthy fats. If you're not a fan of avocado toast, you can skip it!
- Optional - arugula and balsamic glaze for topping.
How to Make Tuna Toast
Below are the directions for how to make this easy recipe with visuals that I hope are helpful. Be sure to check the recipe card at the bottom for the full recipe.
- Step 1: Chop the celery, red onion and fresh parsley. Drain and flake the tuna in the bottom of a medium bowl. Add the Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, kosher salt, black pepper. Give it all a good stir.
- Step 2: Add the vegetables, parsley, and pickle relish. Stir everything again. Give it a taste and add more salt as needed.
- Step 3: Toast your bread. Layer each slice of toast with mashed avocado.
- Step 4: Add the tuna salad on top of the avocado. Optional: top with arugula, balsamic glaze, flaky salt or sea salt and an extra squeeze of lemon.
Hint: make the tuna salad mixture in advance so it's ready to go when you want to assemble your toast!
Dietitian Tip
Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. Tuna is a source of healthy fatty acids and protein. Avocado adds more healthy fats and the bread adds carbohydrates.
Variations
The best part about this tuna toast is your can customize it to your liking! Below are some ideas but feel free to get creative.
- Spicy - add red pepper flakes or cayenne pepper to the tuna mixture for more flavor.
- Salty - add more pickle relish or throw in some capers or banana peppers for even more briny flavor.
- Veggie Heavy - add sliced tomatoes and arugula on top of your toast for more nutrition!
- Cheesy - add a layer cottage cheese or mozzarella cheese on top of the bread with the avocado before adding the tuna.
Storage
- Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.
Expert Tips
- Dice the veggies and herbs into small pieces for the tuna mixture.
- I drain the tuna for this recipe.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. Tuna is a lean protein, and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe contains fiber for gut health from the vegetables, probiotics from the Greek yogurt, and vitamin C from the lemon juice. The sourdough provides carbohydrates.
You’ve probably heard that tuna is high in mercury which when consumed in large amounts can lead to health concerns. The Environmental Defense Fund (EDF) recommends having only one 3.5 ounce serving of light tuna per week. When it comes to which type of tuna is highest in mercury, the answer is albacore or “white” tuna. Skipjack and yellowfin tuna (both sometimes referred to as “light” tuna on the package) are lower in mercury.
In this recipe, Greek yogurt makes the tuna salad creamy. If you prefer, you can use blended cottage cheese, sour cream or mayonnaise instead.
Related
Looking for other dietitian recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Tuna Toast:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG:@mallorythedietitian
📖 Recipe
Healthy Tuna Toast with Avocado, Easy Meal Prep
Equipment
Ingredients
- 1 can tuna, 5 oz, drained
- 3-4 tablespoon Greek yogurt
- ½ tablespoon dijon mustard
- ½ tablespoon fresh lemon juice
- ½ tablespoon dill pickle relish
- 2 tablespoon red onion, finely chopped
- 1 stalk celery, finely chopped (about ¼ cup chopped)
- 1 tablespoon fresh parsley, chopped
- 1 pinch kosher salt (1 use ~¼ teaspoon and use Morton kosher salt)
- 1 pinch black pepper (I use ~¼ tsp)
- 1 pinch garlic powder (optional, I use ~¼ tsp)
For Toast
- 2 slices sourdough bread* (or your favorite bread)
- ½ a small avocado
- arugula and balsamic glaze (optional)
Instructions
- Chop the celery, red onion and fresh parsley. Drain and flake the tuna in the bottom of a medium bowl. Add the Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, kosher salt, black pepper. Give it all a good stir.
- Add the vegetables, parsley, and pickle relish. Stir everything again. Give it a taste and add more salt as needed.
- Toast your bread. Layer each slice of toast with mashed avocado.
- Add the tuna salad on top of the avocado. Optional: top with arugula, balsamic glaze, flaky salt or sea salt and an extra squeeze of lemon.
- Hint: make the tuna salad mixture in advance so it's ready to go when you want to assemble your toast!
Notes
- Dice the veggies and herbs into small pieces for the tuna mixture.
- I drain the tuna for this recipe.
- Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.
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