Healthy Tuna Avocado Egg Salad {Gluten-Free, Dairy-Free, Whole30, Paleo, Keto}

Tuna salad with avocado and egg using only 4 ingredients. Mayo-free, high in protein and low in carbs. Avocado adds the perfect creaminess to bind everything together. Perfect breakfast or lunch. Gluten-Free, Dairy-Free, Whole30, Keto, Paleo, Low Carb. 

Tuna salad with avocado and egg actually comes with a bit of a back story. My parents just came to visit D and I in Peru, and we had an early morning wake up (5:30) at Lake Titicaca to go out on a full day boat tour of the islands. We ran down to the hotel breakfast with just 20 minutes before our taxi pick-up not realizing this was going to be the breakfast buffet of champions.

I mean you name it, this place had it. I was running around the tables trying to get a bite of everything and spotted a basket of hard boiled eggs – a perfect treat to bring on the go (especially for my mom who follows a gluten free, dairy free diet, so sometimes local food doesn’t quite fit in to those restrictions). I grabbed three hard boiled eggs.

Where to put them though? As we were waiting outside the tour office, my dad put the eggs in the outside mesh pocket of his backpack, which my mom quickly dismissed as the surest way to get the eggs dirty and covered in dust.

I boldly announced that I would keep them safe and clean. And just as I was placing two of the eggs into a zip lock bag, they gracefully rolled right out and hit the ground.

Chmok, chmok – the Russian sound effect for the eggs hitting the dirty sidewalk. Oops. So much for that. In the backpack it was questionable whether or not they would actually get dirty, now it had been settled, they were officially dirty. We all got a solid hearty laugh out of the irony of this situation (well everyone except for my mom).

So the dirty cracked eggs were obviously not going to be eaten that day.

But, the following day when we woke up after a late night flight arrival in Lima, hungry with only a few random food items around, an idea instantly popped into my head for breakfast.

We had 3 hard boiled eggs, a can of tuna, a salt shaker, an avocado, and some rice cakes. Breakfast was coming together and it was going to be delicious. I mean tuna salad is delicious, egg salad is delicious and avocado happens to be the perfect accompaniment to both tuna and eggs so it’s only natural the three would be wonderful together.

With a light rinse the eggs were good to go and everything was chopped up and mixed together. Turns out tuna salad with avocado and egg makes for a perfect breakfast. No mayo needed. Add a drizzle of olive oil if desired.

Why this Recipe is the Best:

• 3 key ingredients
• Healthy and easy
• Versatile recipe that can be served for breakfast, brunch, snack, lunch, appetizer
• Easy to customize and add more of your favorite ingredients
• High in protein, low carb recipe that is Whole30, Paleo, Keto, Gluten Free & Dairy Free

Tuna Salad with Avocado Ingredients:

• tuna
• avocado
• hard boiled egg
• optional: olive oil and alfalfa sprouts

How to Serve this Egg Tuna Salad with Avocado:

• In the avocado shells, themselves as a light salad
• On crackers as a snack
• Sandwiched between two slices of bread as a sandwich, or in a pita
• On cucumber rounds as an appetizer
• In a lettuce wrap

This recipe works lots of ways. Best of all this makes for a super healthy high protein breakfast or lunch. Nothing is fried, no mayo needed, just quality ingredients working together. This is great for meal prep, school lunchboxes, you name it.

And this recipe is gluten-free, dairy-free, Whole30, Paleo, Keto, Low Carb and healthy!

If you’re looking for more avocado salad ideas check out my: Vegan Avocado Boats with Quinoa Hearts of Palm Salad, and Avocado Chickpea Salad with Vegan Pesto.

Some of my other favorite avocado breakfast/brunch recipes include:

• Breakfast Rice Cakes with Eggs and Avocado {GF, DF}
• Smoked Salmon Quinoa Salad with Eggs for Breakfast {GF, DF}
• Avocado Pesto Egg Salad Bites 15 Minute Appetizers {GF, DF}
• Salmon Egg Salad with Spring Mix {GF, DF}
• Brunch Salad with Fried Eggs and Smoked Salmon {GF, DF}
• Eggs Over Hard with Avocado and Smoked Salmon

How to make my egg tuna salad with avocado:

There’s honestly not much to this recipe, as this is a super easy one to make. If you already have hard boiled eggs on hand there’s no cooking required whatsoever.

If not, first step is to prepare the eggs. Add 3 eggs to a small pot with water, making sure the eggs are fully covered. Bring to a boil, reduce heat and simmer for seven minutes.

If you are using an electric stove, the water takes so long to come to a boil that you will only need to go the eggs for 3-4 minutes after boiling to read a hard boiled egg status.

For gas or induction stoves the water boils much faster so you will want to wait the full 6-8 minutes after boiling to make sure the eggs are hard boiled.

Rinse the eggs in ice water and peel them.

Chop the eggs, cube the avocado, flake the tuna and combine in a bowl. Add salt and pepper to taste, and an optional drizzle of high quality extra virgin olive oil. A favorite addition of mine to this tuna salad with avocado is a handful of alfalfa sprouts. They add a wonderful light and crunchy element to this salad.

4.15 from 7 votes

Print

Tuna Salad with Avocado

Prep Time

10 mins

Total Time

10 mins

 

4 ingredient mayo free high protein healthy tuna salad with avocado and eggs. Avocado adds the perfect creaminess to bind everything together. Perfect breakfast or lunch.

Course: Breakfast, Lunch, Salad

Cuisine: American, Healthy

Servings: 3

Calories: 320 kcal

Author: Vicky Berman

Ingredients

• 6 ounce can tuna
• 1 avocado cubed
• 3 hard boiled eggs chopped
• 2 teaspoons extra virgin olive oil optional
• salt/pepper to taste
• handful alfalfa sprouts optional

Instructions

1. Combine all ingredients in a bowl.
2. Serve in avocado shells, or on gluten free bread (or pita).
3. Top with alfalfa sprouts (optional)

Nutrition Facts

Tuna Salad with Avocado

Amount Per Serving

Calories 320 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 4g25%

Cholesterol 196mg65%

Sodium 267mg12%

Potassium 505mg14%

Carbohydrates 6g2%

Fiber 4g17%

Sugar 1g1%

Protein 24g48%

Vitamin A 400IU8%

Vitamin C 6.7mg8%

Calcium 40mg4%

Iron 1.7mg9%

* Percent Daily Values are based on a 2000 calorie diet.