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Healthy Tuna Toast with Avocado, Easy Meal Prep

Mallory
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! 
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Prep Time 5 minutes
Course lunch
Cuisine American
Servings 2 servings
Calories 270 kcal

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

*Nutrition information calculated using Izzio's Sourdough Bread
Expert Tips
  • Dice the veggies and herbs into small pieces for the tuna mixture.
  • I drain the tuna for this recipe.
Storage
  • Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days. 
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.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊 

Nutrition

Serving: 1 slice of toast with half the tuna mixtureCalories: 270kcalCarbohydrates: 22gProtein: 30gFat: 8gCholesterol: 36mgFiber: 4g
Keyword 10 minutes or less, high-protein
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