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Upgrade your lunch! This Avocado Chickpea Tuna Salad tossed in a lemon vinaigrette is loaded with protein and flavor. Eat it as is, on top of your favorite greens or as a filling for a sandwich or wrap.
Got an extra avocado you need to use? Make this cucumber avocado salad!
Why You’ll Love Avocado Tuna Salad
Packed with protein and fiber – This tuna salad is packed with protein thanks to the addition of the avocado and chickpeas. I also love the texture they added to the salad. As I’m sure you’re aware, tuna salad can often be a little one note in the texture department.
Great for lunch – If you struggle with lunch ideas, this is a delicious high protein lunch that will keep you feeling full and satisfied for hours.
No mayo – If you’re someone who doesn’t enjoy mayo based tuna salad, you’ll be pleased to find out that this tuna salad is dressed with a lemon vinaigrette. It gives it a fresh Mediterranean vibe!
Ingredient Notes
Avocado – Look for a firm ripe avocado. You don’t want it to be overripe or it will fall apart in the salad.
Canned chickpeas – Full of fiber and plant based protein. They’re firm and hold up well in the salad.
Tuna – I like to use solid white albacore tuna, but you could also use Skipjack tuna. You can use tuna that’s packed in water or olive oil.
Flat leaf parsley – A fresh herb really brightens up the flavors of this tuna salad.
Red onion – I love the crunch of the red onion. You could also substitute with green onions if you prefer.
Lemon – Use fresh squeezed lemon juice and not bottled lemon juice. It has much better flavor.
Champagne vinegar (optional) – Vinegar adds a nice acidic flavor in combination with the lemon juice.
Dijon mustard – Dijon acts as an emulsifier for the vinaigrette.
Honey or maple syrup – The sweetener for the lemon vinaigrette.
Olive oil – Use good quality extra virgin olive oil for the best flavor.
What Kind of Canned Tuna Is Best?
There are plenty of options to choose from when it comes to buying a can of tuna fish. These days I buy canned tuna based on it’s sustainability, social responsibility and transparency with their labeling and what they’re telling consumers. The cans of tuna I buy may not be the cheapest, but I feel a heck of a lot better about what I’m eating.
I always buy tuna packed in water, but if you prefer oil packed tuna you can definitely use that in this recipe instead. The two brands I buy are Wild Planet and Safe Catch.
Can I Use Canned Salmon Instead of Tuna?
Absolutely. I’ve made it both ways and it’s great with which ever fish you prefer. Again, keep in mind the quality and sustainability of the canned salmon you are purchasing.
How Long Will the Tuna Salad Keep?
I recommend eating it within a couple days because of the avocado. After day two the avocado starts looking pretty brown and losing it’s firm texture. The amount of tuna salad this makes is smaller specifically for that reason.
You can eat the salad as is, on top of your favorite greens, or as a filling for a sandwich or wrap. If you need a new, healthy, fresh idea for lunches this week, give this Avocado Chickpea Tuna Salad a try!
More Lunch Ideas
- Mediterranean Lentil Salad
- Sesame Noodle Salad
- Mexican Quinoa Salad with Honey Lime Vinaigrette
- Black Bean and Veggie Burritos
- Shrimp Orzo Salad with Feta and Herbs
Avocado Chickpea Tuna Salad
Ingredients
Salad
- 5 ounces canned tuna fish drained and flaked apart
- 15 ounce can chickpeas rinsed and drained
- 1 avocado peeled and diced
- 1/4 cup diced onion
- 2 tablespoons chopped flat leaf parsley
Vinaigrette
- 2 tablespoons lemon juice
- 2 tablespoons champagne vinegar or more lemon juice
- 1 tablespoon dijon mustard
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup
- Kosher salt and fresh ground black pepper to taste
Instructions
- In a large bowl combine the salad ingredients. Whisk together the vinaigrette ingredients and pour them over the salad. Toss everything together and taste for seasoning. Serve immediately. Salad is best eaten within two days.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Salads are the best way to a healthy eating habit, they fill you up without overloading you with carbs. This Avocado Chickpea Tuna Salad is high on protein, satisfies your taste buds and is easy to make.