This healthy tuna avocado sandwich is flavorful and filling with absolutely no mayonnaise required! Best of all, it’s ready in less than 10 minutes for a quick and delicious bite to eat! {Gluten-free, dairy-free, paleo, & whole30}
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Mashed Avocado Tuna Sandwich
In our house, we are big tuna lovers, so naturally we are always looking for canned tuna recipes for quick and easy lunches. And guess what? This healthy avocado tuna salad sandwich is where it’s at.
It just so happens to be one of our new favorite way to serve up this lunchtime staple.
The creamy avocado is the star of the show and a great substitute for mayo, while adding some healthy fats too. The whole family will love this fun and flavorful twist on classic tuna salad sandwiches!
Why This Avocado Tuna Sandwich is Dietitian-Approved
- Easy: Ready in under 10 minutes — perfect for a quick lunch!
- Simple ingredients: Made with everyday staples you likely already have on hand — no fancy ingredients needed!
- Nutrient-rich Packed with protein, iron, and heart-healthy fats from the tuna and avocado, plus vitamins A, C, and fiber from the carrots.
Ingredient Notes
- Tuna: Tuna is the ultimate lunch time staple because it’s so quick and easy, and a great source of lean protein! Use light or albacore tuna packed in water to reduce sodium.
- Avocado: Makes for the perfect replacement for mayo due to its creamy texture and consistency. Not to mention, it’s rich in heart-healthy fats, dietary fiber and potassium! Use a ripe avocado for best results, but not one that’s over ripe, brown and mushy.
- Carrots: Incorporates some color, the perfect amount of crunch, and vitamin A and fiber! Celery is a great option, too.
- Green onion: Adds a nice kick of flavor that complements the tuna so well! Don’t have green onion? You can also sub in chives or finely diced red onion.
- Lemon juice: Helps to add a splash of flavor and prevents the avocado from browning too quickly. You could also sub in lime juice if you don’t have a lemon.
- Bread: Use a couple of slices of your favorite bread, like whole grain bread or sourdough, to make the sandwiches or sub in these Cottage Cheese Protein Bagels or Almond Flour Bagels for a low-carb option.
How to Make an Avocado Tuna Sandwich – Step-by-Step
- In a medium bowl, mix the tuna, green onion, diced carrot, garlic powder and salt.
- Next, add in the diced avocado and lemon juice. Mix to combine. You can mash the avocado up more if you prefer a creamier consistency or leave some chunks of avocado present.
- Serve tuna salad on a slice of bread. Alternatively, you can serve the tuna salad on a tortilla, lettuce wrap, salad or with crackers!
Expert Tips
- Use tuna packed in water rather than broth or oil to lower fat and sodium consumption.
- Dice the carrots very finely if serving this salad to toddlers or young children to make it easier to chew and prevent any potential choking hazards.
- For added freshness, stir in some chopped parsley or cilantro.
- If storing in the fridge, tightly wrap the tuna salad with saran wrap to prevent the avocado being exposed to oxygen which can accelerate browning.
- If you prefer a spicier salad, add some chopped jalapeños and lots of black pepper.
Storage Guidelines
This tuna salad is best when consumed fresh due to the presence of the avocado.
If you do have leftover tuna salad, you can store it in the fridge tightly wrapped with plastic wrap or in an airtight container for up to two days. Beyond that, the avocado will start to brown and won’t be all that appealing.
Recipe FAQs
What type of tuna should I use?
For the purpose of this recipe, you can use whichever type of tuna you prefer. Keep in mind that albacore tuna does tend to be higher in mercury than light tuna so it’s important to limit intake of albacore tuna especially in more vulnerable populations like young children and women who are pregnant and breastfeeding.
The general guidelines are as follows:
- It’s advised that women of childbearing age and pregnant and breastfeeding women limit their intake of canned white albacore tuna to no more than 300 grams per week, or about two tins worth. (One regular-sized tin of tuna, once drained, contains 133 grams of tuna.)
- Kids aged 5 to 11 should eat no more than 150 grams (about one tin) per week
- Younger children should not eat more than 75 grams (about half a tin) per week (source).
When in doubt, stick to canned light tuna, preferably packed in water to limit sodium and fat consumption.
Can this tuna salad be made in advance?
You can make this tuna salad in advance, however, I would recommend mixing up all of the ingredients with the exception of the avocado and adding the avocado just before serving to keep it extra fresh.
More Healthy Salad Recipes
- Healthy Tuna Macaroni Salad
- Simple Avocado Egg Salad
- Chickpea Avocado Feta Salad
- Cranberry Apple Chicken Salad
- Mediterranean Chickpea Salad with Feta
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Tuna Avocado Sandwich Recipe
Ingredients
- 1 6oz can tuna, packed in water and drained
- 1 tablespoon minced green onion
- 1/4 cup finely diced carrot
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt (or more to taste)
- 1 medium ripe avocado, roughly diced
- 1 tablespoon lemon juice
- Slices of bread (we like whole grain or sourdough)
Instructions
- In a medium bowl, mix the tuna, green onion, diced carrot, garlic powder and salt.
- Next, add in the diced avocado and lemon juice. Mix to combine. You can mash the avocado up more if you prefer a creamier consistency or leave some chunks of avocado present.
- Serve tuna salad on your favorite bread. Alternatively, you can serve the tuna salad on a tortilla, lettuce wrap, salad or with crackers!
Notes
Nutrition
This recipe was originally posted in 2020 and the text, formatting and some photos were updated in October 2025.
I made it this evening. I love it. however, I will buy lettuce and have it as a veggie/tuna wrap,
So happy you enjoyed the tuna salad! Love the idea of making it into a veggie tuna wrap :)
This is super handy for lunches. I also make your egg salad avocado recipe too. The avocado is a perfect substitute for mayonnaise and way more tasty!
Yes!! Such a quick and easy lunch! And I totally agree about the avocado — you don’t even miss the mayo!