Avocado & Tuna Sandwich (No Mayo)
This lunch is packed with creamy avocado, protein-rich tuna, and loads of greens, making it fresh and nutritious. Sometimes, the simplest swaps make the biggest difference—like trading mayo for creamy avocado.
Say goodbye to mayo-heavy tuna salad! This fresh and healthy version combines tuna with creamy avocado, crunchy celery, spring onion, pickle and fresh dill, all brightened with a touch of lime. It’s easy to make and packed with flavour; the kids love it! Sometimes, the healthiest swaps are also the most delicious ones.
Why Avocado Is the Ultimate Mayo Swap
Looking for a healthier alternative to mayonnaise? This quick comparison shows how avocados compare in nutrition. Avocados are naturally rich in fibre, potassium, and heart-healthy fats, with zero cholesterol, making them a smart swap.
| Nutrient | Avocado | Mayonnaise |
|---|---|---|
| Calories | 160 | 680 |
| Total Fat (g) | 15 | 75 |
| Saturated Fat (g) | 2.1 | 11.5 |
| Fiber (g) | 6.7 | 0 |
| Protein (g) | 2 | 1 |
| Vitamin E (mg) | 2.1 | 3.3 |
| Potassium (mg) | 485 | 20 |
| Cholesterol (mg) | 0 | 42 |
While mayonnaise is higher in calories and saturated fat, avocado offers a lighter, nutrient-dense option with a fresh, buttery texture that kids and adults can enjoy.
Choosing The Right Avocado
Choosing the perfect avocado is simple with the proper technique. Look for fruit that yields to gentle pressure but isn’t mushy; it should feel like a ripe peach with just a little give. Here’s a pro tip: gently remove the small stem at the top; if it comes off easily and reveals green underneath, it’s perfectly ripe. If it’s brown underneath or won’t budge, pass on that.
Baby Led Weaning Version
Making this avocado tuna salad toddler-friendly is all about fun, bite-sized portions that little hands can manage. Spread the mixture on small pieces of toasted bread cut into squares, triangles, or even fun shapes with cookie cutters to make mealtime exciting. The creamy texture and mild flavours make it perfect for tiny taste buds, and the bite-sized format encourages self-feeding while keeping cleanup manageable for parents.
Easy Avocado & Tuna Sandwich
Ingredients
- 4 slices of bread of your choice , wrap, pita, lettuce
Filling
- 120 g can of tuna in olive oil or in brine (discard the brine and add an extra teaspoon of olive oil)
- ½ avocado
- 1 dill pickle (medium-sized) , a tablespoon of its juice
- 1 branch of celery
- 1 spring onion or 2 scallions
- 1 handful fresh dill
- ½ lime , its juice
- salt and pepper
Instructions
- In a small food processor, blend the celery, spring onion, dill, and pickle with a squeeze of lime until homogeneous.
- Mash the avocado and tuna with its olive oil in a flat bottom bowl, add the mixture.
- Add the green mixture to the tuna salad and mix until well combined. Assemble into your favourite slices of bread with extra lettuce.
Video
Notes
- Serving idea: lettuce, crunchy cucumbers or tomato.
- Delicious on whole grain bread, lettuce wraps, or with crackers for a lighter option.
- Feel free to adjust lime juice and seasoning to taste – some prefer extra zing!
Nutrition
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