Description
This Avocado Chickpea Tuna Salad is a healthy, protein-packed meal that’s creamy, crunchy, and bursting with fresh flavors. Made with buttery avocado, hearty chickpeas, and flaky tuna, this quick and easy recipe comes together in minutes. A refreshing squeeze of lemon, crunchy cucumbers, and fragrant herbs bring brightness and texture to every bite. It’s perfect for meal prep, a light lunch, or even as a nutritious party dip. Plus, it’s gluten-free, dairy-free, and loaded with healthy fats ideal for a nourishing, satisfying meal!
Ingredients
Main Ingredients
- 2 ripe avocados, mashed (for creaminess and healthy fats)
- 2 cans (5 oz each) of tuna, drained (for protein and savory flavor)
- 1 cup canned chickpeas, drained and rinsed (adds texture and extra protein)
Vegetables & Flavor Boosters
- 1/4 cup red onion, finely chopped (adds sharpness and crunch)
- 1/2 cup cucumber, diced (for refreshing crunch)
- 2 tablespoons fresh parsley or cilantro, chopped (adds a herby lift)
Seasonings
- 2 tablespoons fresh lemon juice (brightens and enhances flavors)
- 1/2 teaspoon salt (to season the dish)
- 1/4 teaspoon black pepper (adds a mild spice)
- 1 tablespoon olive oil (optional, for added richness)
Instructions
Mash the Avocado
In a large bowl, scoop out the avocado and mash it using a fork. Keep it slightly chunky for added texture, or mash until smooth if you prefer a creamier base.Add Tuna and Chickpeas
Drain the canned tuna and chickpeas thoroughly. Add them to the mashed avocado, and break apart the tuna using a fork so it mixes evenly with the chickpeas.Mix in Vegetables
Add finely chopped red onion, diced cucumber, and freshly chopped herbs to the bowl. Stir until all ingredients are well combined.Season the Salad
Squeeze in fresh lemon juice, sprinkle with salt and black pepper, and drizzle with olive oil if desired. Give everything a good stir to blend the flavors together.Chill and Serve
Let the salad chill in the fridge for 15–20 minutes to allow the flavors to meld. Serve it on toast, in a wrap, or enjoy straight from the bowl!
Notes
- Use ripe avocados: They’ll mash easily and give you the creamy texture you’re looking for.
- Thoroughly drain chickpeas and tuna: This prevents the salad from becoming watery.
- Add extra veggies: Bell peppers, cherry tomatoes, or even celery can add extra crunch and flavor.
- Storage tip: Add a squeeze of lemon on top before refrigerating to help prevent the avocado from browning.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad, Lunch, Quick Meal
- Method: No-cook, Mixing
- Cuisine: American, Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 0g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 7g
- Protein: 22g
- Cholesterol: 30mg
Keywords: avocado chickpea tuna salad, healthy tuna salad, gluten-free lunch, protein-packed salad, meal prep recipe, easy lunch idea, dairy-free salad, Mediterranean salad