This is a very delicious avocado tuna dip spread. My kids also call it tuna guacamole salad. I make it with all sorts of meat too. We will make and share this salad with chicken chunks next. It is the same idea, but instead of tuna, we use chicken. This dip, spread, and salad can be enjoyed in so many ways that we dedicated an entire section (below) on how to enjoy it. It is a very nutrient-dense, creamy, keto-friendly, and gluten-free heaven. It is one bowl salad too. Just start mashing the avocado in a mixing bowl and add the remaining ingredients in the same bowl.
My family usually eats the entire salad in one seating. However, if you need to keep it for later, seal the salad with a plastic wrap with as little air as possible. We are using apple cider vinegar with the mother and that will protect the avocado from turning brown, but you still want less air to oxidize it.
I used to order tuna melt when going to Subway and feeling so guilty after eating the boat load mayo tuna sandwich. Now, I make it at home with avocado. I feel so much better and it also tastes much better. Score!
Ingredients For Avocado Tuna Dip Spread
Canned Tuna
Tuna is a great source of the below nutrients. It is such a great ingredient to include in your diet, that we dedicated an entire blog on describing the benefits of eating tuna.
- Fats – omega-3 fatty acids
- High-quality protein – a can of tuna has about 42 grams of complete protein with all of the essential amino acids.
- Vitamins and Vitamins – Vitamin B, D, selenium, calcium, phosphorus, potassium, zinc, iron, folate, and choline
Avocado
Instead of using mayonnaise which is high in saturated fats and calories, we use the healthy avocado alternative. Avocado is a great source of healthy fats such as omega-3 fatty acids. Not only that but it is also a great source of Vitamins C, E, K, and B-6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, and beta-carotene. If you think mayo makes your tuna salad creamy, just try using avocado. The salad becomes not only creamy but super delicious and good for you!
Onion
Healthy Dressing For Avocado Tuna Dip Spread
Apple cider vinegar with the mother and extra virgin olive oil is our most used dressing for salads. They are both incredibly healthy ingredients. Apple cider with the mother among many vitamins is rich in antioxidants and probiotics. Extra virgin olive oil has been used in our Mediterranean diet forever. One of the most healthy nutrients is healthy fats. In addition to this healthy dressing combination, we add the ground black pepper which is also a nutrient-rich ingredient and mustard. Like the onion, black pepper is known for its antioxidants rich contents and anti-inflammation properties. Mustard contains significant amounts of calcium, copper, and vitamins C, A, and K, fiber, selenium, magnesium, and manganese. So, let’s fill up on these healthy nutrients via this delicious tuna avocado dip spread and salad.
Suggestions How To Serve Avocado Tuna Dip Spread
You can serve this amazingly delicious avocado tuna dip in various ways. Here just to name few ways:
- Dip crackers, veggies, and healthy chips into the mixture
- Serve it as a spread over bread, veggies, and pitas
- Wrap it in a wrap by itself or with other ingredients with flour/corn/lettuce wraps
- Spread it over healthy pieces of bread
- Add it as a side to delicious meals (meats, pasta, rice)
Equipment
We started using a vegetable brush to extra clean all of our hard vegetables. We are following the saferecipeguide.org food safety guidelines for our recipes. With the COVID-19 spreading to record highs, we cannot enough suggest using a vegetable brush to clean up your produce. We also like the avocado slicer. It makes cutting up the avocado a much easier and less messy job. Another trick is to use a black pepper grinder. The black pepper is so much tastier when you grind it just prior to eating that the difference is astounding! The rest of the kitchen equipment is just a regular cutting board, can opener, knife, etc. Nothing too fancy.
Avocado Tuna Dip
Equipment
Ingredients
- 1 large avocado
- 1 can tuna 5 oz – 142g
- ¼ onion 50g
- ½ tsp yellow mustard
- ½ tsp apple cider vinegar with the mother
- ¼ tsp ground black pepper
- 1 tbsp extra virgin olive oil
Optional
- ¼ tsp pink Himalayan salt
- ¼ bunch fresh cilantro
Instructions
Prep
- Wash hands with soap and water. Check out our article about how to wash hands properly
- Gather all ingredients
- Gently rub produce under cold running water. Scrub firm produce with a clean vegetable brush under running water.
- Peel and chop ¼ of an onion.
- With a can opener, open 1 can of tuna and drain.
- Wash hands with soap and water after handling the tuna.
- Peel, remove the pit, and chop 1 large avocado.
Put Ingredients Together
- With a potato masher, mash the avocado.
- Combine all ingredients into the mixing bowl: mashed avocado, ¼ chopped onion, 1 can drained tuna, ½ tsp yellow mustard, ½ tsp apple cider vinegar with the mother, ¼ ground black pepper, 1 tbsp extra virgin olive oil. Season with salt to taste, and add fresh herbs such as parsley, cilantro, or mint. Mix well.
- Enjoy!
Video
Notes
- If you like the tastes of the yellow mustard and the apple cider vinegar, you can increase the amounts. We like the taste of avocado to be predominant in the dip.
- You can add salt to the dip. We usually eat it with salty crackers anyway, so I skip the salt from the dip
- Adding fresh herbs such as cilantro and parsley will make this salad taste fresher. I love those herbs, but since my husband isn’t a fan of them, I skipped it for this recipe.
- You can also add veggies such as bell pepper, tomatoes, garlic, etc. The salad will still be super delicious.
- To preserve the avocado from going brown we use the apple cider vinegar with the mother. It is very rich in antioxidants that keep the avocado from browning. However, we still suggest eating the dip right when you make it for optimal taste. Also, if you do need to save it for later, keep it in the refrigerator in an airtight container. Or just put plastic wrap on top of the bowl by making sure you get rid of as much air as possible.
- We are extremely excited to announce we are now using the saferecipeguide.org guidelines to make our recipe safe-friendly.
Nutrition
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