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.
Does anyone else struggle with lunch ideas? I often find myself standing in front of the fridge with the doors open clueless as to what I’m going to eat. Most of the time I end up grabbing leftover scraps from the previous night’s dinner and then find myself hungry an hour later because it wasn’t enough food.
A couple weeks ago I decided to be a little more prepared and made this Avocado Chickpea Tuna Salad. It was absolutely delicious! Whenever I make tuna I usually make it creamy with plain Greek yogurt, dijon mustard, dill and a couple other spices. The lemon vinaigrette that this recipe uses was a nice change of pace.
What Do I Need to Make the Tuna Salad?
- Avocado
- Canned chickpeas
- Tuna
- Flat leaf parsley
- Red onion
- Lemon
- Champagne vinegar (optional)
- Dijon mustard
- Honey or maple syrup
- Olive oil
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.
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
Mexican Quinoa Salad with Honey Lime Vinaigrette
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.
Nutrition Information:
Yield:
3Serving Size:
1Amount Per Serving: Calories: 379Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 20mgSodium: 328mgCarbohydrates: 37gFiber: 11gSugar: 11gProtein: 20g
