Southwestern Avocado Tuna Salad & Sandwich #TunaStrong

Southwestern Avocado Tuna Salad Sandwich kicks up lunch with flavor, protein and heart healthy fats. Here I am talking about protein again, but eating enough quality protein is serious business if you want to optimize your body for performance. As competitive runner, CrossFit enthusiast and yoga dabbler myself, I’m always looking for ways to make my motor run and recover more efficiently – and eating enough quality protein spread evenly throughout the day helps sustain my energy so that I can perform to meet (and sometimes exceed) my expectations. And, a protein-rich snack consumed within 30 minutes of an intense workout or run helps my muscles repair so that I’ll be raring to go for my next effort. Check out my recent post that talks about how much protein to eat and when.

jen jump kids tuna

Whoohoo — Avocado Tuna Sammies for lunch, and only 5 minutes to make!

Adding canned tuna to any meal is an easy (and inexpensive) way to get that necessary serving of protein along with other essential nutrients you need for optimal health and wellness. Bumble Bee® Solid White Albacore Tuna in Water contains 13 grams of protein and 0 grams of fat per serving, along with essential Omega-3 fatty acids. Bumble Bee®  is a tried-and-true canned tuna product I also feed my always-hungry teenage boys, and I appreciate how the company is sharing the message that seafood, tuna  and other fish are family-friendly ingredients in a well-rounded, wholesome diet  –   Tuna Mind…Tuna Body…, Tuna Soul…Tuna Strong™.

On the go Bumble Bee Tuna snack pack for travel.If you’re really on the go (just heading to the gym or office or road-tripping across the country on vacation), Bumble Bee®   is perfect for travel. You can just pop open a can, pouch or snack pack, squeeze on some lemon and enjoy. Pair with some fruit that you’ve stashed in your briefcase, gym or carry-on bag and no longer will you worry about how to get a clean-eating meal from a vending machine, drive-thru or airport food court.


Add Bumble Bee Tuna and Avocado atop whole grain bread for a healthy, filling lunch.However, if you have just 5 minutes of prep time, you are going to go love my delicious recipe for Southwestern Avocado Tuna Salad.  It features flaky while albacore mixed with mashed avocado, a healthier swap for mayonnaise – this keeps the recipe rich and creamy but with mostly heart-healthier, good-for-you unsaturated fats. I serve on paleo or low-carb bread, or the way my mom used to do tuna salads – in a scooped out tomato bowl. The Southwestern Avocado Tuna Salad is also a winner wrapped up in lettuces leaves, a whole grain tortilla-style wrap or even popped atop a pile of scrambled eggs.

This Southwestern Avocado Tuna Salad in a tomato cup makes a protein-rich, yummy meal that works for low-carb and paleo diets.

Southwestern Avocado Tuna Salad Recipe

  • 1 large ripe avocado
  • 1 large lime, juiced 
  • 1 teaspoon garlic salt
  • 1 cup thawed “southwest blend” frozen corn
  • 2 (2.5 ounce) pouches Bumble Bee Albacore Tuna  

In medium bowl, mash together peeled, seeded avocado with lime juice and garlic salt. Stir in thawed southwestern-style corn and tuna (that has been flaked with fork) until combined. Serve over salad, in tomatoes or on bread. Serves 2 -3.

So, what are you waiting for, get Tuna Strong! Follow Bumble Bee®   on Pinterest for a seemingly endless collection ways to use canned tuna in recipes and other helpful nutrition tips. Or, check them out on Facebook and Twitter.

What is your go-to way to eat canned tuna?

This post is sponsored by FitFluential on behalf of Bumble Bee.

Tuna Avocado Toast with Tangy Lemon Crema #BeeHealthy

Tuna Avocado Toast with Radish -

It’s a New Year and I’ve made a pledge to continue yet another year of striving to be the best me I can be. I’ll stay on this path (although there are always a few detours) by making nutritious food choices, exercising in some way every day, stepping outside my comfort zone with personal challenges and just being at peace with myself. While I don’t have a lot of resolutions (sounds so shaming), I do have one oath of an epicurean nature to make – never make a rash judgment that prevents a delicious healthy food trend from meeting my mouth.

What delicious healthy food trend, you ask? I’m talking about avocado toast, the creamy and crunchy hookup that has been buzzing all over the Internet. I’ve seen avocado toast in some form or fashion on every social media channel imaginable in the last few months, but I dismissed the toast and topping as not protein-rich enough for my diet (although I don’t mind eating an entire avocado in one sitting – wink, wink).

Prepping Tuna Avocado Toast - The Fit Fork -

But then, I had a moment of clarity yesterday while trying to come up with a quick healthy meal from the pantry – what about tuna fish?!  I always keep a few cans of tuna from Bumble Bee Seafoods to elevate salads, sandwiches and simple ingredients into yummy and healthy meals. For example, my recipe for Fiesta Tuna Quinoa Salad is still a make-ahead favorite for a whirlwind week as is my Speedy Salad Nicoise.

Tuna is a simple (and frugal) way to add a host of nutrients to your diet, including lean protein, healthy fat, and important vitamins and minerals.  I’m a fan of the single-serve, 2.5 ounce pouches of Bumble Bee® Premium Albacore Tuna and Light Tuna because the packages don’t require a can opener, messy draining, or any cooking!

Tuna Avocado Toast - The Fit Fork


Lemon Crema for Avocado Toast -


I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Tuna, Avocado & Radish Toast with Tangy Lemon Crema
Print Recipe
Servings Prep Time
2 people 10 minutes
Cook Time
2 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
2 minutes
Tuna, Avocado & Radish Toast with Tangy Lemon Crema
Print Recipe
Servings Prep Time
2 people 10 minutes
Cook Time
2 minutes
Servings Prep Time
2 people 10 minutes
Cook Time
2 minutes
Servings: people
  1. Lightly brush tops of bread with olive oil and set under broiler until lightly brown on top. Remove from oven and set aside.
  2. Cut avocado in half, remove seed and score flesh inside of skin. With a spoon, scoop out one half of the scored avocado and add to bowl with lemon juice, garlic and sea salt. Mash together very well. Add in the other half of scored avocado and mix lightly to combine – this will keep a chunkier texture.
    How to Score Avocado
  3. Spread equal portion of avocado mixture on the top of each toast. Top each toast with just a little over ½ ounce of tuna fish and sprinkling of radish slices.
  4. In another small bowl, wish together Greek yogurt, lemon juice, lemon zest and hot pepper sauce until incorporated.
  5. Drizzle lemon crema over tops of toast and garnish with pea shoots.
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Busy Day Fuel – Southwestern Tuna Quinoa Salad Two Ways!

5:15 am –  alarm clock, grab breakfast, run, shower, see three kids off to school, check emails, make work phone calls, start laundry, research and writing for client, leave for errands, hit the gym, eat lunch, grocery store, pick up kids from school, check mail, return emails, make more phone calls, go over kids homework, pick up clutter, make recipes, style photos, take blog photographs, chauffeur to sports practice and boy scouts, make dinner, pick up from band practice, finish laundry, pack next day’s lunches, go over family’s schedule, check emails, social media, talk to husband, play with dog, make a snack, sleep  – 11 pm (hopefully).  

alternative fish tacosOkay, so you can see I don’t usually have a lot of time for long, leisurely meals.  Normally, I am scarfing down breakfast, lunch and dinner quickly while standing up at the kitchen island or on the go. While my kids always get a nutritious, sit-down dinner before their nightly activities, my plate of food often gets pushed down the priority list while I wash the dishes, talk to them about their days and tackle the remainder of my  frenzied, gotta-get-out-the-door checklist.  Oh, if I had a dollar for every artistically-plated meal I’ve dumped into a Tupperware container to eat it in the car  . . . I’d have enough money to get the deluxe car detailing package that would remove crumbs from the nooks and crannies!

Maybe the whirlwind of life is why I love salads so much – by design, everything is meant to be jumbled up together – it’s not always pretty, but it’s productive!  Salads can be made ahead of time without worry of reheating and will wait patiently in the fridge until called into service. A big hearty salad with all the fixings is also the standard fare for my late-working, non-cooking husband.  To keep the love alive with my salads, I mix up the combination of dressings, fruits and vegetables, lean proteins and extras like cheeses, nuts, grains and more – there a gazillion variations and I never get bored (this seems like an analogy for my life).

quinoa tuna saladAn easy and tasty protein that often tops my salads is tuna. I always keep a stockpile of  Bumble Bee® Tuna in the pantry and it has saved me from the “hangries” on many occasions with no-cook, no clean-up, super nutritious convenience.  I’m a fan of the single-serve, 2.5 ounce pouches of the Bumble Bee® Premium Albacore Tuna and Light Tuna because they don’t require a can opener or messy draining, making them oh-so workable in a lunch box.  But, if you’re used to the traditional cans, don’t worry, Bumble Bee® still makes those!

If you need a quick and easy dinner idea, check out my Fiesta Tuna Quinoa Salad Recipe  —  it can be served two ways! First way is to serve in a bowl as pictured above and get your protein fix with a spoon – did you know that 2.5 ounces of the Bumble Bee® Premium Albacore Tuna has 17 grams of protein and the quinoa adds even more to the mix! Red quinoa and tuna make a snappy pair and all the healthy veggies and southwestern citrus dressing will make you want to jump up, stomp your boots and shout “Ole!”  Don’t be scared that there are a lot of ingredients, it’s super easy to put together — chop, chop!

The second way to serve this healthy salad is to fill romaine lettuce leaves with this tasty tuna quinoa salad and eat them wrap-style. If you’re looking for more lunch box ideas, easy dinner recipes or other healthy meal inspiration, check out the Bumble Bee® collection of custom tuna recipessouthwestern fish lettuce tacos

Fiesta Tuna Quinoa Salad Recipe

  • ½ teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 ½ teaspoons ground chile pepper
  • ½ teaspoon ground cinnamon
  • ¼ cup olive oil (divided)
  • 1 ½ cups red quinoa, rinsed
  •  15 ½ -oz. can black beans, drained and rinsed
  • 1 cup quartered grape or cherry tomatoes
  • 1 cup frozen corn kernels, thawed
  • ½ cup diced red bell pepper
  • ½ cup diced red onion
  • 1 tablespoon diced fresh jalapeno
  • ¼ cup sliced green onions (bulb and tops)
  • ¼ cup chopped fresh cilantro, plus sprigs for garnish
  • 1 large avocado, cubed
  • 2 (5-oz) pouches Bumble Bee Albacore Tuna or Light Tuna (or four 2.5-oz pouches)
  • 1/4 cup fresh orange juice
  • 1 ½ tablespoons fresh lime juice
  • 2 teaspoons minced fresh garlic
  • 2 teaspoons honey
  • ½ – 1 teaspoon Sriracha sauce (depending on heat preference)
  • Extras (optional): lime wedges, cilantro sprigs and romaine lettuce leaves
  1. Combine 1 tsp. salt, the cumin, coriander, and cinnamon in a small bowl.
  2. In a 3-quart saucepan, heat 1 Tbs. of the olive oil over medium-low heat. Add the salt, cumin, chile powder and cinnamon; stir well and saute for 30 seconds to make flavors bloom.
  3. Add quinoa to spices, stir again for about 30 seconds. Add 2 cups water and bring mixture to a boil; reduce to a low simmer, cover, and cook until the quinoa for about 20 to 22 minutes or until water is absorbed.
  4. Remove pot from heat and place clean dish cloth between lit and pot; let sit for about 4 to 5 minutes. This will help absorb remaining moisture and keep quinoa from getting sticky. Let quinoa cool to room temperature.
  5. While quinoa is cooling, combine the black beans, tomatoes, corn, peppers, jalapeno, green onions, and chopped cilantro in medium bowl. Add citrus juices, remaining 3 tablespoons of olive oil, garlic, honey and Sriracha sauce. Stir until coated. Mix in cooled quinoa, tuna and avocado; stir gently until combined.
  6. To serve, place in bowls or lettuce leaves and garnish with fresh cilantro sprigs and lime wedges. Note: this dish is excellent made the day before as flavors have more time to mingle together.
  7. Serves 4.

Do you have any favorite tuna recipes?  Please share a description or link in the comments!

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.