Name: Avocado Tuna Spinach Salad
Prep time: 10 min
Total time: 10 min
Cuisine: American
Ingredients: 1 cup fresh baby spinach; ½ ripe avocado, diced; 1 can tuna in water or olive oil (5 oz), drained; 1 tbsp sunflower seeds; 1 tsp Dijon mustard; 1 tbsp lemon juice; 1 tsp honey or maple syrup; 1 tbsp olive oil; Salt and black pepper to taste

There’s something incredibly satisfying about a salad that doesn’t just feel like a side dish. You know the kind I’m talking about—something that’s filling, flavorful, and packed with textures that make every bite interesting. That’s exactly what this Avocado Tuna Spinach Salad brings to the table. It’s light but hearty, simple but loaded with flavor, and quick to prepare without sacrificing a bit of nutrition or taste.

This recipe was born out of a busy work-from-home lunch moment when I wanted something fast, fresh, and nourishing. I had a can of tuna, some baby spinach that needed to be used up, and a perfectly ripe avocado on the counter. Toss in some sunflower seeds for crunch, add a simple dressing, and that was it—lunch was served in under 10 minutes, and it was so satisfying that I ended up making it again the very next day.

What makes this salad truly special is the balance of textures and flavors. The creamy avocado blends beautifully with the tender spinach, while the canned tuna adds savory depth and satisfying protein. Sunflower seeds give it a delightful crunch, and a light homemade dressing pulls it all together with just the right touch of brightness and tang. It’s one of those recipes you’ll want to keep in your back pocket for those days when you want something healthy, delicious, and effortless.

Whether you’re meal prepping for the week, looking for a quick lunch between meetings, or just craving something fresh and nourishing, this salad delivers. And the best part? You likely have most of the ingredients in your kitchen already.

Why You’ll Love This Recipe

This Avocado Tuna Spinach Salad hits all the right notes—flavor, texture, ease, and nutrition. If you’ve been searching for a go-to salad that doesn’t feel like a compromise, here’s why this one is going to become your favorite:

Quick and Easy: You can have this salad ready in less than 10 minutes. There’s no cooking involved—just a bit of chopping and mixing. Perfect for a fast lunch or a no-fuss dinner.
Flavorful and Satisfying: Thanks to the combination of creamy avocado, savory tuna, and crunchy sunflower seeds, every bite is packed with layers of flavor and texture. The dressing is light but zesty, bringing everything together beautifully.
Nutrient-Dense: This salad is more than just delicious—it’s full of nutrients. You get lean protein from tuna, heart-healthy fats from avocado and seeds, and fiber and vitamins from fresh spinach.
Great for Meal Prep: You can prep the ingredients ahead of time and assemble just before eating. The salad keeps well for a day or two if stored properly, making it ideal for weekday lunches.
Customizable: Want more crunch? Add cucumbers or sliced radishes. Craving a little sweetness? Toss in some halved cherry tomatoes or a few pomegranate seeds. This recipe is incredibly versatile and easy to adapt.

Health Benefits

This Avocado Tuna Spinach Salad doesn’t just taste amazing—it’s also a powerhouse of essential nutrients that support overall wellness:

Avocado offers heart-healthy monounsaturated fats, potassium, and fiber. It helps keep you full while supporting brain and heart function.
Tuna, particularly when canned in water or olive oil, is a lean source of protein and rich in omega-3 fatty acids. These are essential for cardiovascular health, reducing inflammation, and supporting brain health.
Spinach is loaded with iron, calcium, magnesium, and vitamins A, C, and K. It’s also high in fiber and antioxidants, making it one of the most nutrient-dense leafy greens out there.
Sunflower Seeds are a crunchy superfood that adds vitamin E, magnesium, and selenium to your meal. These nutrients contribute to healthy skin, improved mood, and better immune function.

Altogether, this Avocado Tuna Spinach Salad makes for a balanced meal that helps maintain energy levels, supports heart and brain health, and keeps you feeling full and focused throughout the day.

Preparation Time, Servings, and Nutritional Information

Prep Time: 10 minutes
Cook Time: None
Total Time: 10 minutes
Servings: 1 generous serving (about 1½ cups)

Nutritional Information (Per Serving)

Calories: 432
Protein: 20g
Total Fat: 32g
- Saturated Fat: 5g
Total Carbohydrates: 17g
- Dietary Fiber: 7g
- Total Sugars: 8g
  - Added Sugars: 5g
Cholesterol: 29mg
Sodium: 551mg
Potassium: 494mg

Ingredients List

Here’s what you’ll need to make this vibrant and satisfying Avocado Tuna Spinach Salad :

1 cup fresh baby spinach, washed and dried
Base of the salad; tender, earthy, and packed with nutrients.
½ ripe avocado, diced
Adds creamy texture and healthy fats.
1 can tuna in water or olive oil (5 oz), drained
Provides lean protein and omega-3s.
1 tablespoon sunflower seeds
For crunch and added minerals like magnesium and vitamin E.
1 teaspoon Dijon mustard
Adds tang and a hint of spice to the dressing.
1 tablespoon lemon juice
Brings brightness and helps cut through the richness of the avocado.
1 teaspoon honey or maple syrup
Balances the acidity with a touch of sweetness.
1 tablespoon olive oil
For richness and to help emulsify the dressing.
Salt and black pepper, to taste
Essential for seasoning and enhancing flavors.

Optional additions: sliced red onion, cherry tomatoes, cucumber, fresh herbs like parsley or dill.

Step-By-Step Cooking Instructions

Prepare the dressing first: In a small bowl, whisk together the Dijon mustard, lemon juice, honey (or maple syrup), and olive oil. Season with a pinch of salt and freshly cracked black pepper. Taste and adjust seasoning if needed. Set aside.
Drain the tuna: Open the can of tuna and drain off the excess water or oil. Use a fork to break it into small chunks. You can leave it a bit chunky if you prefer more texture.
Chop the avocado: Cut the avocado in half, remove the pit, and dice one half into small cubes. If you’re not using the other half right away, store it with the pit intact and a squeeze of lemon juice to prevent browning.
Assemble the salad base: Place the baby spinach in a medium bowl or plate. You can roughly chop the spinach if you prefer smaller pieces.
Add the tuna and avocado: Layer the tuna over the spinach, followed by the diced avocado.
Sprinkle with sunflower seeds: These add a nice crunch and a slightly nutty flavor that balances out the richness of the avocado and tuna.
Drizzle the dressing: Pour the dressing over the salad and gently toss everything together. Be careful not to mash the avocado too much—you want those creamy chunks to stay intact.
Taste and adjust: After tossing, give it a taste. Add an extra pinch of salt or squeeze of lemon juice if needed.
Serve immediately: This salad is best enjoyed fresh, especially when the avocado is perfectly ripe and the tuna is tender.

How to Serve

You can enjoy this salad in several different ways, depending on your mood and the time of day:

Serve it on its own as a light lunch or quick dinner.
Pile it onto a slice of toasted whole grain bread or in a wrap for a handheld option.
Spoon it into lettuce cups for a low-carb meal.
Pair it with a boiled egg for extra protein.
Serve over quinoa or brown rice to turn it into a more filling grain bowl.

Pairing Suggestions

To round out your meal, here are a few pairing ideas:

Side Dish: A light soup like tomato or lentil pairs well. You can also add a whole grain cracker or crispbread for extra crunch.
Beverage: Try it with sparkling water with lemon, a refreshing iced green tea, or a cucumber-mint cooler.
For Kids: Serve it deconstructed—tuna, avocado cubes, spinach leaves, and sunflower seeds separately on a plate for easy finger food.

Storage, Freezing & Reheating Instructions

This salad is best eaten fresh, but you can prep parts ahead of time:

Storage: If you’re planning to eat it within a day, store the tuna, spinach, and dressing separately in airtight containers. Assemble just before eating.
Avocado: Dice the avocado fresh to prevent browning. If you must store it, drizzle with lemon juice and cover tightly.
Freezing: This recipe is not ideal for freezing due to the fresh ingredients and creamy avocado.
Reheating: Not applicable, since this is a cold salad. If you want a warm component, serve with a bowl of soup or warm grain on the side.

Common Mistakes to Avoid

Overdressing the salad: Too much dressing can make the spinach wilt and the salad soggy. Start with less and add more as needed.
Using unripe avocado: This can make the salad hard and bitter. Choose an avocado that yields slightly to gentle pressure.
Not draining the tuna properly: Excess water or oil can dilute the flavors and affect texture.
Skipping the seasoning: Don’t forget to salt and pepper the dressing and the final salad. A little seasoning goes a long way.
Preparing too far in advance: This salad doesn’t hold up well for long periods once assembled, especially with avocado.

Pro Tips

Use quality tuna: Choose a brand that uses sustainably sourced tuna. Tuna packed in olive oil adds extra richness, while tuna in water is leaner.
Massage the spinach: If your spinach leaves are extra firm, massage them gently with a bit of olive oil before assembling. This softens the texture and makes the salad easier to eat.
Toast the seeds: Lightly toast the sunflower seeds in a dry skillet for 2-3 minutes to boost their flavor and crunch.
Add a kick: Sprinkle a pinch of red pepper flakes or a dash of hot sauce into the dressing for some heat.
Double the dressing: This dressing works well with other salads, so feel free to double the batch and keep some in the fridge for later.

Frequently Asked Questions (FAQs)

Can I use a different leafy green instead of spinach?
Yes! Baby kale, arugula, or mixed greens are all great alternatives.

What kind of tuna should I use?
Solid white albacore or light tuna both work well. Choose water-packed for a lighter option or oil-packed for more richness.

Is there a way to make this salad vegetarian?
Absolutely. Swap the tuna for canned chickpeas or white beans. You’ll still get plenty of protein and texture.

Can I make this ahead of time?
You can prep the components (dressing, spinach, tuna) ahead, but assemble just before serving to keep everything fresh.

How do I keep avocado from browning?
Toss it with lemon juice and store in an airtight container with plastic wrap pressed directly on the surface.

What can I use instead of sunflower seeds?
Pumpkin seeds, chopped walnuts, or sliced almonds are great substitutes.

Can I use lime juice instead of lemon?
Yes, lime juice adds a slightly different flavor but works just as well.

What’s the best way to make this low-carb?
The salad is already fairly low in carbs, but you can omit the honey from the dressing to reduce sugars.

Is this recipe kid-friendly?
Yes! Serve it deconstructed with simple flavors for picky eaters.

How do I make this into a larger meal?
Serve it with a slice of whole grain toast, a boiled egg, or a scoop of quinoa for added heartiness.

Conclusion & Call to Action

There you have it—your new favorite go-to salad that checks every box: quick, easy, nutritious, and seriously delicious. Whether you’re making it for a solo lunch, prepping meals for the week, or looking for something light yet satisfying, this Avocado Tuna Spinach Salad has you covered.

Now it’s your turn to give it a try. When you do, I’d love to hear how it went! Share your tweaks, tag your photos, and let me know how you made it your own. Bookmark this recipe, because once you try it, you’ll be coming back for more.