Oh hi Monday, you’re here again. Do you have your cup of joe? Maybe paired with a big bowl of steaming hot oatmeal with blueberries for breakfast? Me too.
I got back from Nantucket last night and all I wanted to do was prepare a few healthy meals for the week. Personally I’ve found that the trick to maintaining a successful weight loss is to be prepared when it comes to food; always easier said than done though, right?
Right.
I’m really trying my best to get better at prepping meals, even though I do work from home because I know there will be days where I don’t feel like cooking lunch and need something quick. Of course having a healthy, already made meal in the fridge is a HUGE help. Or basically anything that can be made in less than 10 minutes.
I picked up the habit of meal prepping in college. Each Sunday I’d prepare a few batches of healthy things: homemade oatmeal packets for heating at work, big batches of vegan butternut squash soup (my fav!), high protein snack mixes, baked sweet potatoes and of course, sandwiches. Having these nutritious foods available made it easy to stick to my health and fitness related goals.
These days, I do less prep work because I have a little more time to cook dinner, however most of the time I’m still in need of quick breakfasts & lunches. Breakfasts are usually eggs, or really whatever healthy muffin/bread I’ve baked that week. Lunches are spontaneous and sometimes a challenge, probably because I enjoy eating new, exciting things & making sure it’s high-protein too.
That’s where these avocado tuna sandwiches come in! Over the past few weeks I’ve been loving sandwiches for lunch because they’re filling, easy to make & can be 100% nutritious. When I was asked to partner with the most amazing seafood company, Genova Seafood, to bring you something tasty, I knew that these tuna salad sandwiches were going to happen.
So, let’s talk about this goodness!
Genova Yellowfin Tuna packed in olive oil: Seriously crushing on this tuna. It’s got a tiny bit of olive oil in it so the tuna stays moist & flavorful. It really does make a HUGE difference in flavor and texture. And the lids are easy to open, meaning no can opener is required. P.S. They also make Albacore Tuna packed in olive oil!
Avocado instead of mayo: As you may know, most tuna salad are made with lots & lots of mayo. While mayo isn’t the bad guy, I say why not replace it with heart-healthy mashed avocado instead? There’s more vitamins, fiber & potassium than mayo. Plus avocado is just freaking good.
Fresh cilantro for taste: I’m a huge cilantro fan & adding the herb to the tuna salad made it taste unbelievably fresh. Almost like a guacamole tuna salad. Wait a sec. THAT’S EXACTLY WHAT THIS IS… A GUACAMOLE TUNA SALAD. Omg, yum.
Black beans for fiber & extra protein: A scoop of black beans in the salad provides nearly 6g of protein & fiber. They also add great texture & flavor.
Tomatoes & goat cheese crumbles: Nom nom nom nom nom. That is all.
And of course, if you’re not into bread these days you can enjoy the tuna salad on lettuce wraps, crackers or as is. Over 15g of protein for half of this salad. Now that’s what I call a feel-good lunch ready in less than 10 min.
Hope you love these! If you make any recipe from AK, I’d love if you’d upload a photo and tag me on Instagram with #ambitiouskitchen. xo!
More healthy lunch ideas to try:
Farmer’s Market Spicy Tuna Wraps with Homemade Chipotle Greek Yogurt Ranch
Green Goddess Tuna Quinoa Salad + video!
Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches
Smashed Chickpea Avocado Salad Sandwich with Cranberries + Lemon
Crunchy Rainbow Thai Peanut Chicken Wraps + video!
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
High-Protein Black Bean Avocado Tuna Salad Sandwiches
Ingredients
- 1/2 large avocado, mashed
- 1 can Genova Yellowfin Tuna in olive oil, drained
- 1/2 cup black beans (salt free or low sodium, preferred)
- 1/4 cup chopped cilantro
- 10 grape tomatoes, halved
- juice from 1/2 lemon (a lime will also work)
- 1/4 teaspoon salt
- Freshly ground black pepper, to taste
- 2 slices sprouted, gluten free or whole grain bread (can also use lettuce wraps)
- 2 tablespoons goat cheese crumbles
Instructions
- In a large bowl, mash avocado. Fold in tuna then add in the following: black beans, cilantro, tomato halves, lime/lemon juice, salt and pepper. Mix to combine.
- Toast bread and spoon tuna salad on top. Garnish with extra cilantro and goat cheese. Enjoy! Makes 2 open faced sandwiches.
Recipe Notes
Nutrition
This post is in partnership with Genova Seafood, a brand I trust. Thanks for supporting AK and the brands that help make this site possible!
The fridge and pantry had all these ingredients except cilantro … and it was delicious even without! With the cilantro this would be even a step better! Thanks for this recipe!
Perfect! So glad you enjoyed!
I’d like to make this, but I don’t see anything about adding the black beans. Do they get mashed with the avocado?
Oops, sorry about that! You can add them in when you stir in the cilantro, tomatoes, etc. Enjoy!
This looks really good! I’ve recently found your blog and am loving it! I’m trying to eat a bit healthier and brown-bag lunches can sometimes be a challenge. Can you tell me what size can of tuna you are using, please?
So happy you found Ambitious Kitchen, Theresa! I use a 5-ounce can 🙂
Go-to, easy lunch. I omit the tomatoes because I just don’t like them. I sub in cotija cheese because that’s usually what I have on hand, but also use goat cheese and feta depending on what’s in the fridge. All delicious!
Perfect! Love the idea of adding cotija cheese, too!
So delicios. I read the recipe, I thought, “no”. I needed a high fiber lunch . On multi-grain toast so satisfying. The different flavors and textures blend so nicely.
This has become one of my go-tos for an easy, healthy lunch. Thanks!
So happy to hear that, Rose!
This is one of my all time favorite go-to recipes for a healthy lunch or dinner on weekdays! I leave out the black beans and goat cheese to save some calories and add some lemon juice for a little tart kick. Thank you for sharing! I love your recipes for healthy meals!
I’m so happy to hear that! this one is perfect for quick lunches and dinners. Love the addition of lemon juice!
Instructions don’t say when to use the black beans. Tips?
Thank you for the catch! Mix in the black beans when you mix in the cilantro, tomato halves, etc. Enjoy!
Definitely making this for lunch this week! Thanks for the awesome recipe!
How long if at all would this keep in fridge?
Hi Amber! Tuna salad typically keeps in the fridge for about 3-5 days 🙂
Just made and devoured. This really hit the spot today.
Love this recipe, girl! Hope you’re doing well!
Avocados and black beans taste AMAZING together. I love this idea!
I want this right now for lunch!! I miss your face to much!!
Beautiful! I feel like canned tuna is under-appreciated. I can’t get enough! Thanks for the recipe!
– MAK
Prep is so key to eating healthy! It’s easy to run out of protein so I always have canned or pouched tuna/salmon on hand for those meals. Love this idea for something new to do with it!
I lovelovelove Genova Tuna and these sandwiches are sure as heck going to be my lunch tomorrow! Pinned!
Super fresh and tasty sounding!!!
Yes to all of these!
I’m so all over these! Just yes!
I’m a HUGE tuna girl and I’ve been meaning to change up my usual giant salads with tuna, beans, and olives. Thank goodness for this sandwich it looks fantastic!! Hope you had a blast in Nantucket! xo