This vibrant Avocado Chickpea Tuna Salad is a quick, protein-packed meal perfect for busy days.
Creamy avocado meets fiber-rich chickpeas and lean tuna, tossed in a zesty lemon vinaigrette for refreshing flavor.
With healthy fats, low saturated fat, and high protein content, it’s not only satisfying but also an excellent choice for meal prep, light lunches, or a wholesome dinner option.
Avocado Chickpea Tuna Salad
Equipment
- 1 large mixing bowl
- 1 small bowl
- 1 whisk or fork
- 1 Can Opener
- 1 Cutting board
- 1 knife
Ingredients
- Salad Ingredients
- 5 ounces canned tuna drained and flaked
- 15 ounces chickpeas 1 can, rinsed and drained
- 1 medium avocado peeled and diced
- ¼ cup onion finely diced
- 2 tablespoons flat-leaf parsley chopped
- Vinaigrette Ingredients
- 2 tablespoons fresh lemon juice
- 2 tablespoons champagne vinegar or extra lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup
- Kosher salt to taste
- Freshly ground black pepper to taste
Instructions
- Prepare the Tuna: Open your can of tuna and drain it thoroughly to remove any excess liquid. Place the tuna into a large mixing bowl and use a fork to gently flake it apart. Make sure the pieces are evenly separated, which will help each bite mix well with the other ingredients and absorb the vinaigrette more evenly.
- Rinse and Drain Chickpeas: Open your can of chickpeas and pour them into a colander. Rinse them under cold running water to remove the canning liquid and any excess sodium. Allow them to drain completely. Add the chickpeas to the same large mixing bowl with the flaked tuna, ensuring they are evenly distributed throughout the salad.
- Dice the Avocado: Take a ripe avocado, cut it in half, remove the pit, and carefully scoop the flesh out with a spoon. Dice the avocado into bite-sized cubes. Add the diced avocado to the tuna and chickpeas in the bowl, gently folding them in to avoid mashing. The creamy texture of avocado will create a smooth, rich element in every bite.
- Prepare the Onion and Parsley: Peel and finely dice 1/4 cup of onion. Chop 2 tablespoons of fresh flat-leaf parsley. Sprinkle both the onion and parsley over the salad mixture in the large bowl. The onion adds a subtle sharpness while the parsley provides a fresh, herbaceous note that brightens the salad.
- Whisk Together the Vinaigrette: In a small bowl, combine 2 tablespoons of fresh lemon juice, 2 tablespoons of champagne vinegar (or extra lemon juice if preferred), 1 tablespoon of Dijon mustard, 1 tablespoon of olive oil, and 1 tablespoon of honey or maple syrup. Use a whisk or fork to vigorously mix the ingredients until they form a smooth, emulsified dressing. Add a pinch of kosher salt and freshly ground black pepper to taste. Taste the vinaigrette and adjust any flavors to your preference – more honey for sweetness, more lemon for tang.
- Combine Salad and Dressing: Pour the prepared vinaigrette evenly over the salad ingredients in the large bowl. Using a large spoon or spatula, gently toss the salad until every ingredient is coated with the dressing. Make sure the tuna, chickpeas, avocado, onion, and parsley are fully incorporated so that each bite contains a balanced mix of flavors and textures.
- Taste and Adjust Seasoning: Before serving, taste the salad carefully. Adjust the seasoning as needed, adding more salt, pepper, or a squeeze of lemon juice to enhance the flavors. The balance of tangy, creamy, and savory elements should be harmonious, making the salad bright and satisfying.
- Serve and Enjoy: Transfer the salad to individual bowls or serve directly from the mixing bowl. This salad is best enjoyed immediately for the freshest taste and optimal texture.If storing, cover tightly and refrigerate for up to two days. When ready to serve later, gently stir to recombine the ingredients before eating.
Notes
- Use ripe but firm avocado to avoid mushy texture.
- Rinse canned chickpeas thoroughly to reduce sodium and improve flavor.
- Substitute Dijon mustard with whole-grain mustard for extra texture.
- Honey or maple syrup can be adjusted to taste for sweetness.
- Best served immediately, but can be stored in the fridge for up to 2 days.
- Gently fold the avocado to prevent it from mashing.
- Feel free to add extra herbs like dill or cilantro for variation.
- For a spicier kick, sprinkle a pinch of cayenne or red pepper flakes.
Chef’s Secrets For Perfect Flavor
The key to an exceptional Avocado Chickpea Tuna Salad lies in the balance of textures and flavors.
Flaking the tuna properly ensures every bite has a consistent protein base.
Always rinse chickpeas thoroughly to remove canning liquid, which can otherwise taste metallic or overly salty.
When choosing avocados, select ones that are ripe but firm—this prevents them from turning mushy when mixed.
Whisking the vinaigrette until fully emulsified ensures a smooth, cohesive coating that clings to each ingredient.
Lastly, don’t rush the tossing process: gently fold the ingredients together to preserve the creaminess of the avocado while ensuring the dressing is evenly distributed.
Serving Suggestions For Any Occasion
This salad is versatile and can be enjoyed in multiple ways.
Serve it over a bed of mixed greens for a light, refreshing lunch.
For a heartier meal, pair it with whole-grain bread, pita, or crackers.
It also works well as a filling for wraps or stuffed into halved bell peppers for a creative, colorful presentation.
Garnish with extra parsley, a lemon wedge, or a sprinkle of seeds like pumpkin or sunflower for added texture.
It’s ideal for casual lunches, family dinners, or even as part of a picnic or potluck spread.
Storage Tips For Maximum Freshness
Store the salad in an airtight container in the refrigerator to maintain freshness for up to 2 days.
If possible, keep the avocado separate and mix it in just before serving to prevent browning.
The vinaigrette can be stored separately as well, which helps the salad maintain a fresh texture.
Avoid freezing, as avocado and vinaigrette emulsions do not freeze well and will alter the texture upon thawing.
When reheating, only lightly warm the salad if needed; otherwise, enjoy it chilled for the best flavor and consistency.
Frequently Asked Questions
1. Can I use fresh tuna instead of canned?
Yes, but it requires light searing or poaching first. Fresh tuna should be cooked and cooled before mixing, otherwise the salad’s texture and flavor may change. Canned tuna is convenient, pre-cooked, and mixes easily with the other ingredients.
2. Can this salad be made vegan?
Absolutely! Replace tuna with additional chickpeas or a plant-based protein like chickpea “tuna” flakes or jackfruit. Use maple syrup instead of honey, and the vinaigrette remains the same, ensuring a protein-rich, satisfying vegan version.
3. How do I prevent avocado from browning?
Use ripe but firm avocados and add them just before serving. The acid in the lemon juice also slows oxidation. Cover tightly with plastic wrap pressed directly onto the salad’s surface if storing in the fridge.
4. Can I add extra vegetables?
Yes! Chopped cucumber, cherry tomatoes, or bell peppers make excellent additions, adding crunch and nutrients. Just dice uniformly to keep the salad balanced, and toss gently to preserve avocado creaminess.
5. Is this salad good for meal prep?
Yes, it works well for short-term meal prep. Prepare the salad without avocado or dress it lightly in advance, and add avocado right before eating. Store in airtight containers in the fridge to maintain freshness for up to 2 days.
