Healthy Tuna Salad with Corn and Avocado Recipe

Craving something fresh, fast, and nourishing? This Healthy Tuna Salad with corn and avocado delivers creamy texture, bright citrus, and satisfying protein in minutes. Unlike heavy mayo-based salads, this version leans on olive oil, lemon, and Dijon for a light, zesty dressing. It’s perfect for quick lunches, meal prep, or a light dinner—flexible like a Chicken Fajita Bowl and easy to customize with grains, greens, or extra veggies.

Ingredients

For the Salad

2 cans (5 oz / 140 g each) tuna in water, drained

1 cup corn kernels (fresh, frozen, or canned, drained)

1 ripe avocado, diced

1 small red onion, finely chopped

1 medium cucumber, diced

1 cup cherry tomatoes, halved

2 tbsp chopped parsley or cilantro

For the Dressing

3 tbsp extra-virgin olive oil

2 tbsp fresh lemon juice

1 tsp Dijon mustard

1/2 tsp garlic powder

Fine salt and black pepper, to taste

Optional Add-Ins

1 hard-boiled egg, sliced

1/2 cup cooked quinoa or brown rice

2 tbsp feta or shredded cheddar

Romaine or mixed greens for serving

Step-by-Step Instructions

1) Prep the Base (5 minutes)

Drain tuna well and flake into bite-size pieces with a fork.

Dice avocado and cucumber, finely chop onion, and halve tomatoes.

If using frozen corn, thaw and pat dry; if canned, rinse and drain.

2) Whisk the Dressing (2 minutes)

In a small bowl, whisk olive oil, lemon juice, Dijon, garlic powder, salt, and pepper.

Taste and adjust: add lemon for brightness, salt for balance, or pepper for a little heat.

3) Toss the Salad (3 minutes)

In a large bowl, combine tuna, corn, avocado, cucumber, onion, and tomatoes.

Pour over the dressing and gently fold to coat, keeping the avocado chunky.

Scatter with parsley or cilantro for freshness.

4) Serve Your Way

Enjoy as is, or spoon over crisp lettuce for a hearty salad bowl.

For extra staying power, add quinoa or brown rice and top with egg or a sprinkle of cheese.

Finish with a squeeze of lemon and a crack of black pepper.

Tips for Success

Keep avocado vibrant: Add it just before serving; toss with a little lemon to slow browning.

Meal prep smart: Mix everything except avocado; refrigerate up to 2 days and fold avocado in fresh.

Make it creamy-light: Swap half the olive oil with Greek yogurt for a tangy, lower-fat dressing.

Boost the crunch: Add diced bell pepper, radish, or roasted chickpeas.

Flavor variations: A pinch of smoked paprika or chili flakes adds a subtle kick, similar to Tex-Mex bowls.