Elevate your lunch routine with this nutrient-dense Tuna Avocado Egg Salad
Ingredients
- 2 (2.6 oz) pouches wild-caught tuna in olive oil
- 1 ripe avocado, pitted and peeled
- 3 hard-boiled eggs, roughly chopped
- 1 Tbsp Dijon mustard
- 1 tsp fresh lemon juice
- 2 green onions, finely chopped
- Sea salt and cracked black pepper, to taste
Recommended Ingredients:
Wild-Caught Tuna Pouches: [View on Amazon]
*Expert Tip: Choosing tuna packed in olive oil provides additional anti-inflammatory polyphenols compared to water-packed varieties.
Organic Dijon Mustard: [View on Amazon]
*Expert Tip: Ensure your mustard has no added sugars to keep this recipe strictly ketogenic.
Instructions
- In a medium mixing bowl, combine the tuna (including the oil for added flavor and healthy fats) and the ripe avocado.
- Using a fork, mash the tuna and avocado together until you reach a creamy consistency with slight texture.
- Gently fold in the chopped hard-boiled eggs, Dijon mustard, lemon juice, and green onions.
- Season with salt and pepper to taste. Mix thoroughly but gently to maintain the structure of the eggs.
- Serve immediately in large butter lettuce leaves, atop a bed of mixed greens, or enjoy directly from the bowl for a low-carb snack.
Kitchen Tech Tip: For the easiest-to-peel hard-boiled eggs, use an Instant Pot. The pressure-steaming method causes the membrane to pull away from the shell, ensuring perfect eggs in just minutes.
Professional Nutrition Notes
Storage: Since this recipe uses fresh avocado, it is best enjoyed immediately. If you must store it, place it in an airtight container with a piece of plastic wrap pressed directly onto the surface of the salad to minimize oxidation (browning). Consume within 24 hours.
Freezing: Freezing is not recommended for this recipe. The cellular structure of both the hard-boiled eggs and the avocado will break down during the freezing and thawing process, resulting in a watery, unpleasant texture.
