This easy, 4 ingredient avocado tuna salad is a quick and healthy lunch that's great for babies and toddlers, and for mamas, too! Serve it on toast fingers for baby led weaning. (gluten-free, dairy-free)
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
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Why You'll Love This Avocado Tuna Salad
Tuna salad is a go-to easy lunch for many mamas, and it can be for your little one, too! In this version, I make some simple swaps to make it both super nutrient-rich and baby-friendly. This creamy avocado tuna salad is:
- Easy to make with just 4 simple ingredients and in 5 minutes
- High in protein, healthy fat, and other key nutrients
- A great texture for baby led weaning and toddlers
- Dairy-, egg-, and gluten-free
- Healthy and delicious for mamas, too!
Ingredients
- Canned tuna - Choose water or oil-packed. 'Light' or Skipjack tuna are the safest, lowest mercury choices, followed by Albacore or 'white' tuna and Yellowfin tuna1. (See FAQ for more on this.) You'll drain and discard the liquid.
- Avocado - Mashed avocado makes this tuna salad creamy and nutrient rich without mayo! Choose a ripe avocado that gives slightly when squeezed, but isn't mushy or bruised.
- Lime - a little bright acidity to make flavors pop
- Cilantro - Cilantro exposes baby to new, delicious flavors. Make sure to chop it finely!
Equipment: All you need is a bowl, a knife and a fork!
Step by Step Instructions
- Mash the avocado in a bowl with a fork.
- Add the tuna, breaking up the chunks with your fork, along with the lime and cilantro. Stir it all together well!
Tip: I start with half of an avocado. If it still looks a little dry or you just really love avocado, then you can mash in the rest.
Recipe Variations
This is a great base recipe that you can use to play around with flavor combinations and mix-ins. Some suggestions for switching things up:
- Mix in grated hard boiled egg, smashed peas or chickpeas, or plain yogurt for more protein.
- Swap out the lime and cilantro with other flavors, such as lemon + basil, lemon + rosemary, or lime + mint.
- Top with a sprinkle of hemp seeds, finely chopped pepitas, or sesame seeds for extra nutrition.
- For mama, sprinkle with everything bagel seasoning for a play on trendy avocado toast.
Storage
Because of the avocado, this tuna salad doesn't keep well for very long. If you have extra, squeeze a little extra lime on top and store in an airtight container in the refrigerator for 1-2 days.
How To Serve Tuna Salad for Baby Led Weaning
The easiest way for the youngest eaters (6+ months) to eat tuna salad is spread on lightly toasted bread fingers or teether biscuits that they can pick up with a palmar grasp and munch on the portion poking out of their fist. Other options are offering it on a pre-loaded spoon, or serving it in a bowl or rimmed plate and letting baby get messy using hands to pick it up!
Once baby has developed a pincer grasp, usually around 9 months, you can still spread on lightly toasted bread, but cut into bite-size pieces (about the size of your fingernail), or simply keep offering it as you would to a younger baby.
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FAQ
Because there can be concerns about mercury in fish, it is recommended to eat only 2 servings of fish per week for pregnant women and children, and to choose low mercury options. That said, the benefits of eating seafood for baby's development still outweigh the risks.
When buying canned tuna look for low mercury options, as well as BPA-free cans (or glass jars if possible). The lowest mercury options are canned 'light' and Skipjack tuna. Albacore, 'white' or Yellowfin tuna are a not quite as good, but still safe to eat as long as you're sticking to 2 servings per week. If your budget allows, look for wild caught tuna. My top pick is Wild Planet Skipjack Tuna, which you can get with no added salt.
Easy Avocado Tuna Salad
This easy, 4 ingredient avocado tuna salad is a quick and healthy lunch that's great for babies and toddlers, and for mamas, too! Serve it on toast fingers for baby led weaning. (gluten-free, dairy-free)
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Yield: about 1 cup 1x
- Category: main dish
- Method: no cook
- Cuisine: American
Ingredients
- ½ - 1 small ripe avocado (see notes)
- 1 can (5 oz) tuna packed in water or oil, drained
- ½ lime
- 1 tbsp fresh cilantro, finely chopped
Instructions
- In a medium bowl, mash the avocado. You can start with half and add more later, if needed.
- Add in the drained tuna and mash it to break up any large chunks.
- Squeeze in the juice from half a lime and add the cilantro. Stir to combine everything.
- If you want a creamier tuna salad, mash in the rest of the avocado until you get the desired consistency.
Notes
- I start with half of the avocado. If, after mixing, it still looks a little dry or chunky, mash in the rest.
- Feel free to add anything else baby-friendly, such as grated hard boiled egg, smashed chickpeas, or plain yogurt.
- You can swap out the lime and cilantro for other combinations, such as lemon and basil, lemon and rosemary, or lime and mint.
- This tuna salad doesn't store well because of the avocado. If you have leftovers, squeeze some more lime into it and store in an airtight container in the refrigerator for 1-2 days.
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