Tuna Avocado Egg Salad (Easy, Healthy & Protein-Packed)
This tuna avocado egg salad is a healthy, mayo-free twist on a classic, with creamy avocado and plenty of protein. Easy to make ahead, it’s perfect for lunch, snacks, or meal prep.
The salad is filling, healthy, and packed with nutrients, vitamins, and protein to keep you satisfied longer. This versatile salad recipe is delicious served on toast, in a sandwich, on crackers, or with sliced veggies, and it can easily be made keto-friendly by serving it in crisp lettuce wraps instead of bread.
Why You’ll Love This Avocado Egg Salad
- Healthy & Protein-Packed: This tuna avocado egg salad is loaded with protein, healthy fats, vitamins, and nutrients that help keep you full and satisfied.
- Mayo-Free & Creamy: Creamy avocados replace mayonnaise, making this tuna avocado egg salad without mayo rich, smooth, and flavorful.
- Low-Carb & Keto-Friendly: This low-carb tuna avocado egg salad is perfect for keto diets when served in lettuce wraps or with sliced veggies.
- Quick & Easy to Make: With simple ingredients and minimal prep, this salad recipe comes together in just minutes.
- Versatile Serving Options: Enjoy this tuna avocado egg salad on toast, in a sandwich, on crackers, or as a healthy snack with veggies.
- Classic Flavor, Healthy Twist: It has everything you love about classic tuna and egg salad, but with a fresh, nutritious upgrade.
- Perfect for Sandwiches: Learn how to make the ultimate tuna avocado egg salad sandwich, including a delicious bagel option for an easy, satisfying meal.
Key Ingredients
Eggs: No egg salad is complete without hard-boiled eggs! For this recipe, I hard-boiled the eggs in an Instant Pot (see How to Hard Boil Eggs in Instant Pot) and used 4 eggs to create the perfect balance of flavor, protein, and creamy texture.
- Avocados: Avocados add a rich, creamy texture while boosting the salad with healthy fats and nutrients.
- Lemon Juice: A splash of lemon or lime juice brightens the flavors and perfectly balances the creaminess.
- Tuna: Tuna adds extra protein, making the salad hearty and satisfying – use your favorite type of tuna.
- Onion: For added crunch and flavor, green onions, red onion, or purple shallots work best.
- Bacon: Bacon brings a smoky, savory flavor that takes the salad to the next level; broiling bacon in the oven gives the best results.
- Bagels: This mixture can be turned into a delicious sandwich using bagels – onion bagels are especially tasty, though this step is optional.
- Fresh Herbs (Optional): Chopped dill or parsley can be added for extra freshness, though they’re completely optional.
For a full list of ingredients and quantities, please check the recipe card at the end of this post.
How to Make Tuna Avocado Egg Salad
Boil the Eggs: Hard boil the eggs (I use the Instant Pot), then peel and set aside to cool.
Cook the Bacon: Broil the bacon in the oven until crispy, then let it cool.
Mash the Avocado: In a medium bowl, mash 1 extra-large avocado (or 2 medium) with 1 tablespoon freshly squeezed lemon juice until smooth and creamy.
Prep the Add-Ins: Dice the cooled eggs and bacon, chop the green onions or purple shallot, and add them to the bowl.
Add the Tuna: Drain the tuna well, transfer it to the bowl, and gently mix, breaking up large chunks as you combine.
Season to Taste: Add sea salt, freshly ground black pepper, and a pinch of red cayenne pepper, then mix until fully incorporated.
Chill Before Serving: For best flavor, refrigerate the this salad for at least 30 minutes to let all the flavors meld together.
How to Serve Tuna Avocado Egg Salad
Sandwich: The classic way to enjoy this salad is in a sandwich, and it’s one of the best. For a simple sandwich at home, toast an onion bagel with bagel seasoning. Add your desired amount of salad to the bottom half. Place the top bagel on and enjoy!
Toast: Another tasty option is the salad on toasted bread. Add sliced tomatoes and lettuce for extra freshness.
Crackers: Serve this salad on your favorite crackers for a quick and satisfying snack.
Vegetables: This salad tastes amazing with veggies. Slice cucumbers, celery sticks, or bell peppers and serve this salad alongside for a healthy snack.
Tortillas: Spread salad onto tortillas, roll it up, and pack it for a quick meal on the go.
Lettuce Wraps (Keto-Friendly): Wrap egg salad in lettuce leaves for a fresh and crunchy meal.
Substitutions and Variations
Substitutions
- Avocado Substitute: If you don’t have avocado, you can use mashed Greek yogurt or mashed chickpeas for a creamy texture in your tuna avocado egg salad.
- Egg Substitute: For a lighter version, use fewer eggs or swap half of the eggs for extra tuna.
- Tuna Substitute: You can use canned salmon or shredded chicken instead of tuna for a different protein option.
- Onion Substitute: If you don’t like onions, try diced celery, pickles, or bell peppers for crunch.
- Lemon Substitute: Lime juice or a splash of apple cider vinegar works well to brighten the flavors.
Variations
- Spicy Tuna Avocado Egg Salad: Add sriracha or hot sauce for a spicy kick.
- Greek Tuna Avocado Egg Salad: Mix in cucumbers, cherry tomatoes, and feta cheese for a Mediterranean twist.
- Crunchy Tuna Avocado Egg Salad: Add chopped celery, shredded carrots, or pickles for extra crunch.
- Herbed Tuna Avocado Egg Salad: Stir in fresh dill, cilantro, parsley, or chives for a bright, fresh flavor.
- Keto Tuna Avocado Egg Salad: Serve in lettuce wraps or on a bed of greens to keep it low-carb.
- Tuna Avocado Egg Salad Stuffed Avocados: Fill avocado halves with the salad for a simple and healthy meal.
- Smoky Tuna Avocado Egg Salad: Add smoked paprika or crumbled bacon for a smoky flavor boost.
How to Store Leftovers
Transfer the leftover salad into an airtight container, then press a layer of plastic wrap directly onto the surface to help prevent browning. Seal the container tightly and store it in the refrigerator, keeping the salad chilled for 1 – 2 days for best freshness. Before serving, stir the salad and add a squeeze of lemon juice if needed to refresh the flavor.
Frequently Asked Questions
Yes, canned salmon works great as a substitute in this salad and gives a delicious flavor variation.
Albacore tuna or chunk light tuna both work well. Choose the one you prefer based on flavor and texture for your tuna avocado egg salad.
Yes, but it’s best to make it no more than 1 – 2 days ahead to keep the avocado fresh and prevent browning in your salad.
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Tuna Avocado Egg Salad (Easy, Healthy & Protein-Packed)
Ingredients
Tuna Avocado Egg Salad Sandwiches Ingredients
- 1 extra large organic avocado
- 1 tbsp. lemon juice
- 2 cans (17 oz.) tuna in water
- 2 strips natural bacon
- 4 large eggs
- ½ cup chives or shallots
- ¼ cup Greek yogurt or mayonnaise
- 1 tsp. sea salt or to taste
- ¼ tsp black ground pepper
- ⅛ tsp. cayenne pepper or to taste
- 6 organic onion bagels with bagel seasoning
Instructions
- Hard boil the eggs (I use an Instant Pot), peel, and let cool.
- Broil the bacon in the oven, then cool and chop.
- Mash the avocado with lemon juice in a bowl until creamy for the tuna avocado egg salad base.
- Dice the eggs and bacon, chop the onions, and add them to the bowl.
- Drain the tuna and add it to the bowl, mixing while breaking up chunks.
- Season the tuna avocado egg salad with sea salt, black pepper, and cayenne pepper to taste.
- Chill in the fridge for at least 30 minutes to let the flavors meld before serving.
Notes
- Mash the avocado until smooth: For the creamiest texture, mash the avocado thoroughly before adding the tuna and eggs so the base is silky and lump-free.
- Keep the tuna chunky: Gently fold in the tuna instead of stirring aggressively to keep nice bite-sized pieces and a satisfying texture.
- Season after mixing: Taste the salad after combining all ingredients, then add salt and pepper. Canned tuna can already be salty, so seasoning at the end prevents over-salting your tuna avocado egg salad.
- Add fresh herbs for brightness: Stir in chopped dill, parsley, or chives to elevate the flavor and add a fresh, aromatic touch to your tuna avocado egg salad.
- Add a little heat if desired: A pinch of cayenne, hot sauce, or crushed red pepper gives the salad a spicy kick that pairs perfectly with creamy avocado and tuna.
- Serve immediately for best texture: If you want the freshest flavor and the best avocado color, serve your tuna avocado egg salad right after mixing, especially if you’re not eating it within a few hours.
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I would like to know the fat,protein,carb/fiber content.
One sandwich approximately consists of 18 g fat, 14 g protein, and 7 g sugar.
Looks super delish! I will be trying this for my children’s school lunch boxes. Thx for the recipe! 🙂
You are very certainly welcome! Enjoy!