Avocado Tuna Salad Sandwich

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This avocado tuna salad sandwich is the mash-up you’ve been waiting for! It takes classic tuna salad and adds a creamy twist with ripe avocado for a fresh, buttery flavor and texture. It’s the ideal upgrade to your usual tuna salad, and it’s sure to become your new favorite lunchtime sandwich for work or home.

an image of the Avocado Tuna Salad Sandwich
Credit:

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Active Time:
15 mins
Total Time:
15 mins
Servings:
2
  • Avocado adds a creamy twist to classic tuna salad for fresh buttery flavor and texture.
  • Protein-rich canned tuna and avocado's healthy fats make this a nutritious choice.
  • Greek yogurt cuts back on mayonnaise and adds protein and calcium.

Our Avocado Tuna Salad Sandwich is the perfect way to get a serving of seafood this week. Protein-packed canned tuna is mixed with a creamy mayo–Greek yogurt combo, with a touch of tang from Dijon mustard and the brightness of lemon. We added crunch and texture with antioxidant-rich red onion, salty dill pickles and crisp celery—a must-have vegetable in tuna salad. We topped this delicious salad with avocado, lettuce, tomato and sandwiched it in whole-wheat bread for a perfect lunchtime meal you’ll want to make again and again. Keep reading for our expert tips on preparation, smart protein substitutions and make-ahead suggestions. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Thoroughly mixing the tuna salad ingredients helps to incorporate the flavors and ensures there are no large chunks of tuna. 
  • As this tuna salad sits in the refrigerator, the flavors intensify, which guarantees delicious leftovers. 
  • Serve this recipe in lettuce wraps for a low-carb option.
  • Swapping the tuna for canned chicken would be delicious too.

Nutrition Notes

  • Canned tuna is a budget-friendly and convenient high-protein source. Getting more protein at each meal can help with satiety and controlling blood sugar levels. Tuna is also a source of selenium, which is an antioxidant that has been linked to a reduced risk of prostate cancer and may potentially reduce the risk of heart disease. 
  • Greek yogurt is a great addition to reduce the amount of mayo in this tuna salad. Using it helps cut back on saturated fat. Greek yogurt is high in protein and calcium, essential nutrients to maintain muscle and bone health. If you choose a yogurt with live and active cultures, you’ll get a probiotic benefit, and that bacteria will help aid in the health of your microbiome. 
  • Avocados contain heart-healthy fats that can help you lower cholesterol and assist in blood sugar control. They are a good source of folate, which is essential for healthy pregnancy outcomes. Adding avocado slices also gives the sandwich a creamy texture and ties in all the flavors of the salad and toppings while adding richness. This way, you can use less mayonnaise.
  • Whole-wheat bread is always a healthy choice for sandwich bread, especially when you want to keep raising the nutrition of this recipe. Always look for the “whole” in whole-wheat bread to ensure you get all the fiber and B vitamins you’d expect by making this choice.
an image of the ingredients to make the Avocado Tuna Salad Sandwich

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

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Ingredients

Original recipe (1X) yields 2 servings

  • 1 (5-ounce) can no-salt-added, water-packed tuna, drained and flaked

  • ¼ cup reduced-fat strained (Greek-style) yogurt

  • 3 tablespoons finely chopped celery (1 small stalk)

  • 2 tablespoons mayonnaise

  • 2 tablespoons chopped dill pickles

  • 2 tablespoons chopped red onion

  • 1 tablespoon chopped fresh flat-leaf parsley

  • 2 teaspoons Dijon mustard

  • 2 teaspoons lemon juice

  • ¼ teaspoon crushed red pepper

  • teaspoon salt

  • 4 (1-ounce) slices whole-wheat bread, toasted

  • ½ medium avocado, thinly sliced

  • 2 large leaves butter lettuce

  • 4 large slices tomato (¼-inch thick)

Directions

  1. Stir flaked tuna, ¼ cup yogurt, 3 tablespoons celery, 2 tablespoons each mayonnaise, pickles and onion, 1 tablespoon parsley, 2 teaspoons each mustard and lemon juice, ¼ teaspoon crushed red pepper and ⅛ teaspoon salt together in a small bowl until well combined.

    Tuna salad with diced vegetables mixed in a glass bowl, spoon resting inside.

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

  2. Divide the tuna mixture between 2 toast slices. Top with avocado slices, lettuce, tomato slices and the remaining 2 toast slices. Cut into halves or quarters.

    Tuna salad sandwiches with lettuce and tomato slices on sesame bread, placed on a wooden cutting board.

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Frequently Asked Questions

  • How do I choose a ripe avocado?

    To determine if an avocado is ripe and ready for use, gently squeeze it with the palm of your hand. It should feel soft but not overly squishy. Then, try using your fingernail to see if you can easily pop off the stem cap. If it comes off, look to see if there is brown underneath because then it might be too ripe.

  • How should I store leftovers?

    Store the tuna salad in an airtight container for up to 3 days in the refrigerator.

  • What should I serve with Avocado Tuna Salad Sandwich?

    We suggest serving this sandwich with salt-and-vinegar baked chips or a green salad. Or try pairing it with Beet Chips or Kale Chips.

EatingWell.com, April 2025

Nutrition Facts (per serving)

441 Calories
20g Fat
37g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 sandwich
Calories 441
% Daily Value *
Total Carbohydrate 37g 14%
Dietary Fiber 9g 32%
Total Sugars 9g
Added Sugars 0g 0%
Protein 29g 59%
Total Fat 20g 26%
Saturated Fat 3g 17%
Cholesterol 35mg 12%
Vitamin A 137µg
Vitamin C 27mg 30%
Vitamin D 1µg
Vitamin E 4mg 26%
Folate 106µg
Vitamin K 100µg
Sodium 749mg 33%
Calcium 171mg 13%
Iron 3mg 17%
Magnesium 106mg 25%
Potassium 1129mg 24%
Zinc 2mg 19%
Vitamin B12 1µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.