Funky Tuna Salad: Zesty, Creamy & Protein-Powered 🥗✨

Meet your new easy to make lunch: Funky Tuna Salad. It's bright, crunchy, a little spicy (if you want), and scooped right into a creamy avocado "boat" for a no-fuss, nutrient-dense meal that keeps you full and satisfied.[eatingwell]

This recipe checks all the boxes for our 8 Week Signature Lifewatchers course 🌱 —high-quality protein, heart-healthy fats, fibre-rich veggies, and bold flavour in under 10 minutes.

What You'll Need (Serves 1–2)

Ingredients 🥑🐟 🥬

• 1 can (5 oz/142 g) SeaTales Skipjack Tuna – in water or olive oil
• 1 large carrot, grated or finely diced
• 1 green onion, thinly sliced
• ½ orange bell pepper, diced
• ½ tsp Herbamare (or sea salt + dried herbs)
• 2 tbsp Chosen Foods Avocado Mayo
• 1 ripe avocado, halved and pitted
• Handful of mixed greens (arugula, spinach, or spring mix)
• OPTIONAL: 1 small jalapeño, seeded and minced (for heat) 🌶️

Optional Boosters

• Fresh cilantro or parsley
• Sprinkle of hemp hearts for extra crunch and protein

How to Make It

1. Prep the veggies
2. Mix the tuna
3. Scoop & serve: Spoon the tuna mixture into the hollow of the avocado half over a bed of greens.
4. Enjoy: Dig in with a fork, or scoop with veggie sticks or Mary’s Crackers.

Why You'll Love It

✅ High in Protein for Steady Energy

Tuna is a lean, complete protein source, delivering about 25 grams per 4-ounce serving to support muscle health and satiety. Protein also helps stabilize blood sugar, keeping cravings at bay between meals.

✅ Heart-Healthy Fats from Avocado & Mayo

Avocados are rich in monounsaturated fats, which support heart health and help you absorb fat-soluble nutrients from your veggies. Research shows that people who eat avocado regularly have a lower risk of cardiovascular disease. Using avocado-based mayo also  adds creaminess without the inflammatory oils found in some conventional mayos.[eatingwell]

✅ Fibre-Rich & Gut-Friendly

Between the avocado, carrots, peppers, and greens, this salad delivers a solid fibre boost—key for digestion, blood sugar balance, and feeling full. One avocado alone provides about 9 grams of fibre (32% of the daily value).[eatingwell]

✅ Omega-3s for Brain & Heart

Tuna is a top source of marine omega-3 fatty acids (EPA and DHA), which support cardiovascular health, healthy blood pressure, and cognitive function. The American Heart Association recommends at least two servings of omega-3-rich fish per week for heart protection. [mayoclinic]

🌟 Life Watchers Pick: Protein + Fats + Fibre at Every Meal

This recipe is Life Watchers approved because it naturally balances the three pillars of satisfying, blood-sugar-friendly meals:

• Protein: Tuna delivers a high-quality, complete protein to support muscle and metabolism.
• Fats: Avocado and avocado mayo provide creamy, heart-healthy monounsaturated fats.
• Fibre: Veggies and avocado add soluble and insoluble fibre for digestion and fullness.

Aim for 25–30 grams of protein and at least 5–10 grams of fibre per meal to stay energized and curb cravings.

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Nutrition Highlights (Approximate per Serving, Serves 2)

• Calories: ~350–400
• Protein: 25–30 g
• Total Fat: 20–25 g (mostly monounsaturated)
• Carbohydrates: 10–15 g
• Fibre: 8–10 g
• Omega-3s: ~0.3–0.5 g EPA+DHA

Values will vary based on tuna brand, mayo amount, and avocado size.