Avocado Tuna Salad Recipe (Paleo, Keto, Whole30) (2024)

FAQs

Can I eat canned tuna on Whole30? ›

That's why Safe Catch tuna is the very first Whole30 Approved canned tuna. Keep a stash of Safe Catch in your Whole30 pantry for a convenient on-the-go protein; quick, nourishing lunches; and creating delicious dinners. (Scroll to the end of this post to see exclusive Whole30 recipes using Safe Catch tuna.)

Whether you're paleo, whole30, or AIP, this tuna salad will be perfect for you. When I first started eating healthier, canned fish was my saving grace. I mean, I was hesitant about it at first, but once I discovered how easy and satiating it was, I was on board.

Canned Tuna: Canned tuna is a rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids. Avocados: Loaded with heart-healthy fats and antioxidants.

To make it, mix 2 cans of oil-packed tuna in a bowl with thinly sliced celery, a finely chopped apple (we're talking 1/4-inch pieces), mayonnaise, fresh basil, lemon juice, salt, and pepper. Martha serves hers on toasted sourdough but you can enjoy your tuna salad however you prefer.

Whether you're creating the delicious tuna burgers from the recipe below, or mixing Safe Catch with Primal Kitchen mayo and tossing it over greens for a quick and easy lunch, we think you'll enjoy eating Safe Catch tuna even more knowing that it is Whole30 approved.

Okay, in case we do, there are several ingredients in a lot of store-bought mayos that will rule it out for the Whole30—usually soybean oil and some form of sugar. Don't be fooled by “healthy” labeling, either… even some “olive oil” mayos contain far more vegetable oil than olive oil.

Fish is a lean protein and food that is encouraged for the paleo diet. Our StarKist^® Chunk Light, Albacore Tuna, Wild Pink Salmon as well as our StarKist E.V.O.O. are all great choices to incorporate into easy, paleo-friendly recipes.

Fish such as sardines, salmon, and tuna are chock full of omega-3 fatty acids and considered to be anti-inflammatory. One large study ¹². Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women.

The Bottom Line

Mercury exposure is linked to health issues including poor brain function, anxiety, depression, heart disease and impaired infant development. Though tuna is very nutritious, it's also high in mercury compared to most other fish. Therefore, it should be eaten in moderation — not every day.

In fact, a 2021 study published in The Journal of Nutrition found that daily avocado consumption resulted in a greater abundance of fiber-fermenting bacteria, increased production of short-chain fatty acids and lower fecal bile acid concentrations.

What happens when you start eating avocado everyday? ›

In addition to a high quantity of fiber, avocados possess phytochemicals and other nutrients which aid in many physical health processes such as: Lowering blood pressure (due to high levels of potassium) Lowering cardiovascular inflammation. Prevention of cataracts and protection against UV light damage.

Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.

The highest-quality tuna is bought fresh from the market or fishmonger, so some restaurants process and cook fresh tuna before incorporating it into the tuna salad. Although time-consuming and expensive, many chefs prefer this approach.

“Greek yogurt is a great substitute for mayo in tuna salad because it brings a similar tang and creaminess,” Boone explained. “Another option is olive oil and lemon juice for those who want richness and acidity without adding a creamy component.”

Canned light tuna is low in mercury and is considered one of the best choices for individuals that need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2–3 servings of canned light tuna per week and children can consume 2 servings per week.

Make these real, whole foods the basis of your diet. Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans.

For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.

Yes! And no. Mayonnaise the condiment is definitely allowed, but “standard” mayonnaise like Hellman's is not, since it almost always has sugar, canola oil, soybean oil, etc. This Whole30 mayo is absolutely compliant, but if you need to buy some in a pinch, check out Primal Kitchen Avocado Oil Mayo.