Avocado Tuna Spinach Salad

4.9
(7)
6 Reviews

Avocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Avocado Tuna Spinach Salad
Photo: Greg DuPree
Active Time:
10 mins
Total Time:
10 mins
Servings:
1
Nutrition Profile:
Nut-Free Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • ½ (5 ounce) can water-packed tuna

  • ¼ cup diced avocado

  • ¼ cup halved cherry tomatoes

  • 1 ½ tablespoons poppy seed dressing

  • 1 tablespoon diced red onion

  • 1 tablespoon extra-virgin olive oil

  • 2 cups baby spinach

  • 1 tablespoon sunflower seeds

Directions

  1. Combine tuna, avocado, tomatoes, dressing, onion and oil in a medium bowl. Serve over spinach and sprinkle with sunflower seeds.

Originally appeared: EatingWell Magazine, January/February 2022

Nutrition Facts (per serving)

432 Calories
32g Fat
17g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 1/2 cups
Calories 432
% Daily Value *
Total Carbohydrate 17g 6%
Dietary Fiber 7g 25%
Total Sugars 8g
Added Sugars 5g 10%
Protein 20g 40%
Total Fat 32g 41%
Saturated Fat 5g 25%
Cholesterol 29mg 10%
Sodium 551mg 24%
Potassium 494mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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