Main Dish

Avocado tuna salad pits spouses against each other

Avocado tuna salad is packed with yummy vegetables, along with the creamy addition of Greek yogurt and ripe avocado.

Joey and I love to prepare meals together. He’s a great cook in his own right, so we take turns with one of us cooking while the other helps with prep work.

Well, that’s most of the time.

For this week’s recipe, I was all on my own. As soon as Joey heard the words “tuna salad,” he was out.

I tried to explain to him that it was mayonnaise free, since he has a very vocal dislike of the condiment, but he said just the idea that tuna salad is normally laden with tons of mayo meant he was going to make himself a nice turkey sandwich for lunch instead.

Oh, well. More for me.

I kind of went rogue on this recipe, but it was inspired by a recipe from Carrie Walder at her blog, “Walder Wellness.” I took her base and subtracted a little and added a little to land on my version. You can find the original post at


Avocado Tuna Salad

Avocado tuna salad is packed with yummy vegetables, along with the creamy addition of Greek yogurt and ripe avocado.
Course Main Course
Keyword avocado, English cucumber, garlic powder, Greek yogurt, green bell pepper, tuna, tuna salad


  • 5 ounces tuna packed in water
  • 1 medium-sized avocado
  • 5.3 ounces plain Greek yogurt
  • 1/2 cup English cucumber diced
  • 1/2 cup green bell pepper diced
  • 2 teaspoons garlic powder
  • salt and pepper to taste


  • Drain the tuna extremely well.
  • In a bowl, mash the avocado with a fork, and then add all of the ingredients. Stir well and then taste to see if there’s anything else you need to add.
  • Serve immediately on bread or as a wrap with additional vegetables as desired (I did mine with fresh spinach and a few more slices of cucumber). Refrigerate any leftovers.

I really, really liked this. I like regular tuna salad, too, but this had a little bit of a tang from the yogurt and tons of fresh flavor from the cucumbers and green peppers.

The only drawback was when I went to eat the leftovers. Because the cucumbers and green peppers have so much water in them, there was quite a bit of liquid in the bottom of my container the day after I made this. I drained it off and still had a great wrap, but I think it was much more delicious when it was first made.

This would also be very easy to customize, depending on your favorite veggies and maybe what’s growing in your summer garden over the next few months. This is already pretty full of protein, but you could add eggs, too, if you wanted a bit more.

I probably won’t ever give up traditional tuna salad, and Joey will still have to deal with having a jar of mayonnaise in the refrigerator for the rest of our marriage, but using an avocado and Greek yogurt instead was a nice change of pace. Plus, it was kind of nice that I didn’t have to share.

This piece first appeared in print on May 5, 2022.

Spice Up Your Life is a weekly newspaper column written by Lindsey Young in south central Kansas. If you are interested in sponsoring this column, please contact us through the “Contact Lindsey” link at the top of the page.

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