Tuna Avocado Toast with Tomato

Tuna Avocado Toast with Tomato - a healthy. quick, and easy lunch that's packed with protein and good fats!

This tuna avocado toast is sponsored by Chicken of the Sea

True to form, I was spectacularly late to jump on the avocado toast bandwagon. Maybe it’s because I already had so many toast toppers that I loved. I didn’t need avocado when I had butter, peanut butter, almond butter, and jams galore. But then I tried avocado toast—really, really good avocado toast—on a recent trip to Grand Rapids.

It was an order of charred farm bread smeared with creamy mashed avocado, topped with thinly sliced radish, crumbled goat cheese, fresh basil, chili oil, and a hard boiled egg. My tune changed real fast. I liked that, in addition to the healthy fat provided by the avocado and the fiber from the whole grain bread, this version of avocado toast had protein, too, for even better staying power.

Tuna Avocado Toast with Tomato - a healthy. quick, and easy lunch that's packed with protein and good fats!

That’s exactly what I was after with this recipe—fat + fiber + protein. Here, my protein of choice is canned tuna. I love tuna because it’s delicious, and it’s also high in protein and has heart healthy omega-3s.

Tuna Avocado Toast with Tomato - a healthy. quick, and easy lunch that's packed with protein and good fats!

My avocado toast is simple: 2 slices of toasted whole grain bread topped with half of an avocado, flaked tuna fish, sliced tomato, and a generous sprinkling of sea salt and cracked black pepper. The combo is healthy, delicious, and filling.

And it couldn’t be easier, either. You can make it in 5 minutes! Chicken of the Sea’s EZ-Open cans of solid white albacore tuna are so great when it comes to convenience and portability, which is exactly what we all want at lunchtime. Just lift the tab and peel back the top—no can opener necessary! If you bring your lunch to work, this tuna avocado toast can be a new staple. Pack up some toast and put them in your lunch bag with an avocado, a Roma tomato, and a small container of salt and pepper (essential!). All you’ll need is a knife!

Enjoy, friends!

Tuna Avocado Toast with Tomato

Makes: Serves 2

Calories per serving: 245

Fat per serving: 9.4g

Tuna Avocado Toast with Tomato


  • 2 slices whole grain bread
  • ½ avocado
  • 1 Chicken of the Sea EZ-Open can Solid White Albacore Tuna
  • 1 medium tomato, sliced or chopped
  • Salt
  • Black pepper


  1. Toast the bread. Slice the avocado and arrange the slices over each piece of bread.
  2. Drain and flake the tuna with a fork. Divide the tuna among the 2 pieces of bread. Top with the sliced tomato and a sprinkle of salt and pepper.

Nutrition Information & Notes:

Nutrition information for 1 slice tuna avocado toast with tomato (½ of recipe): Calories 245, Total Fat 9.4g, Sat Fat 0.9g, Carb 25.6g, Fiber 6.6g, Sugars 3.1g, Protein 20.4g

For 2 slices (full recipe): Calories 490, Total Fat 18.7g, Sat Fat 1.9g, Carb 51.2g, Fiber 13.2g, Sugars 6.3g, Protein 40.7g




4 thoughts on “Tuna Avocado Toast with Tomato

  1. Pingback: Tuna Avocado Toast with Tomato

  2. Savvy

    Looks wonderful!! Just received your book, and it’s packed to go with me for house-dog sitting for the next week!! Can’t wait to experiment in the kitchen! I’ve already done breakfast sausage, and it’s FAB!! Time to head out and beat the storm. Thanks for your wonderful ideas, recipes and ALL!!


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