Healthy Recipes Salad Green Salad Spinach Salad Avocado Tuna Spinach Salad 4.9 (8) 7 Reviews Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD See More Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Updated on September 28, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Greg DuPree Active Time: 10 mins Total Time: 10 mins Servings: 1 Nutrition Profile: Nut-Free Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts This quick tuna salad features creamy avocado and crunchy sunflower seeds.Spinach and cherry tomatoes add fiber, vitamins and color to the salad.The poppy seed dressing marries the ingredients with a hint of sweetness. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 1 servings ½ (5 ounce) can water-packed tuna ¼ cup diced avocado ¼ cup halved cherry tomatoes 1 ½ tablespoons poppy seed dressing 1 tablespoon diced red onion 1 tablespoon extra-virgin olive oil 2 cups baby spinach 1 tablespoon sunflower seeds Directions Combine tuna, avocado, tomatoes, dressing, onion and oil in a medium bowl. Serve over spinach and sprinkle with sunflower seeds. Originally appeared: EatingWell Magazine, January/February 2022 Save Rate Print Nutrition Facts (per serving) 432 Calories 32g Fat 17g Carbs 20g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 1/2 cups Calories 432 % Daily Value * Total Carbohydrate 17g 6% Dietary Fiber 7g 25% Total Sugars 8g Added Sugars 5g 10% Protein 20g 40% Total Fat 32g 41% Saturated Fat 5g 25% Cholesterol 29mg 10% Sodium 551mg 24% Potassium 494mg 11% 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.