High Protein Tuna Avocado Power Bowls – Fresh, Fast, and Satisfying
If you want a meal that packs protein, healthy fats, and fresh flavor in one bowl, this is it. These High Protein Tuna Avocado Power Bowls come together in minutes, taste clean and bright, and keep you full for hours. They’re great for busy weekdays, post-workout meals, or a quick lunch that doesn’t feel boring.
You can prep the components ahead, then assemble when hunger hits. The best part: everything is customizable, so you can use what you have and still get a delicious, nutritious meal.
Ingredients
Method
- Cook or reheat your base: Warm your cooked grains or use them cold. Fluff with a fork and season lightly with salt and pepper.
- Prep the produce: Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Roughly chop the herbs.
- Make the dressing: In a small bowl, whisk olive oil, lemon juice, Dijon, garlic, and honey. Season with salt and pepper to taste. Adjust acidity with more lemon if you like it tangy.
- Prepare the tuna: Drain the cans well. In a bowl, break up the tuna with a fork. Add a tablespoon of the dressing, a pinch of pepper, and a squeeze of lemon to brighten it.
- Slice the avocado: Halve, pit, and slice the avocados. Gently fan or cube them. Sprinkle with a little salt and a squeeze of lemon to prevent browning.
- Assemble the bowls: Divide greens and grains between two bowls. Top with tuna, tomatoes, cucumber, onion, and beans (if using).
- Add toppings: Scatter herbs, olives, and seeds or nuts over the top for crunch and flavor.
- Dress it up: Drizzle the remaining dressing over each bowl. Finish with a pinch of smoked paprika or chili flakes if you want heat.
- Taste and tweak: Add another squeeze of lemon, more salt, or pepper as needed. Serve immediately.
Overeating is a pattern. This helps you fix that problem. A quick reset for cravings, snacking, and “I’ll start tomorrow” moments.
Built for busy home cooks who want real-life structure. Simple steps that fit meal prep, family dinners, and late-night snack attacks.
Why This Recipe Works
- High protein, balanced macros: Tuna delivers lean protein, avocado brings healthy fats, and the veggies and grains add fiber and complex carbs.
- Fast and flexible: Canned tuna makes this a pantry-friendly recipe you can build in 15 minutes or less.
- Bright, fresh flavor: A zesty lemon-garlic dressing ties everything together without being heavy.
- Meal prep friendly: Cook grains and chop veggies in advance, then add avocado and dressing when ready to eat.
- Satisfying texture: Creamy avocado, flaky tuna, crunchy veggies, and tender grains make each bite interesting.
Shopping List
- Canned tuna: 2 cans (5 oz each), preferably tuna packed in water
- Avocados: 2 medium, ripe but firm
- Cooked grains: 2 cups cooked quinoa, brown rice, or farro
- Leafy greens: 2 cups baby spinach, arugula, or mixed greens
- Crunchy veggies: 1 cup cherry tomatoes, halved; 1 small cucumber, diced; 1/4 red onion, thinly sliced
- Beans (optional for extra protein and fiber): 1 cup chickpeas or edamame, drained and rinsed
- Fresh herbs: 1/4 cup chopped cilantro or parsley
- Seeds or nuts: 2 tablespoons pumpkin seeds, sunflower seeds, or chopped almonds
- Olives (optional): 1/4 cup sliced Kalamata or green olives
- For the dressing: 3 tablespoons extra-virgin olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 small garlic clove (grated or minced), 1/2 teaspoon honey or maple syrup, salt and black pepper
- Seasonings: Salt, black pepper, smoked paprika or chili flakes (optional)
- Lemon wedges: For serving
Step-by-Step Instructions
- Cook or reheat your base: Warm your cooked grains or use them cold. Fluff with a fork and season lightly with salt and pepper.
- Prep the produce: Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
Roughly chop the herbs.
- Make the dressing: In a small bowl, whisk olive oil, lemon juice, Dijon, garlic, and honey. Season with salt and pepper to taste. Adjust acidity with more lemon if you like it tangy.
- Prepare the tuna: Drain the cans well.
In a bowl, break up the tuna with a fork. Add a tablespoon of the dressing, a pinch of pepper, and a squeeze of lemon to brighten it.
- Slice the avocado: Halve, pit, and slice the avocados. Gently fan or cube them.
Sprinkle with a little salt and a squeeze of lemon to prevent browning.
- Assemble the bowls: Divide greens and grains between two bowls. Top with tuna, tomatoes, cucumber, onion, and beans (if using).
- Add toppings: Scatter herbs, olives, and seeds or nuts over the top for crunch and flavor.
- Dress it up: Drizzle the remaining dressing over each bowl. Finish with a pinch of smoked paprika or chili flakes if you want heat.
- Taste and tweak: Add another squeeze of lemon, more salt, or pepper as needed.
Serve immediately.
How to Store
- Meal prep: Store grains, tuna, chopped veggies, and dressing in separate containers in the fridge for up to 3–4 days.
- Avocado: Cut fresh right before serving. If prepping ahead, toss cubes with lemon and store tightly covered for up to 24 hours.
- Assembled bowls: Best eaten immediately. If needed, store without dressing for up to 24 hours and add avocado and dressing just before eating.
- Freezing: Not recommended for avocado or fresh veggies.
Cooked grains can be frozen for up to 2 months.
Why This is Good for You
- Protein power: Tuna is rich in complete protein, which supports muscle repair and satiety.
- Healthy fats: Avocado and olive oil provide monounsaturated fats that support heart health and keep you full.
- Fiber and micronutrients: Greens, tomatoes, cucumber, and beans add fiber, vitamins, and minerals to support digestion and energy.
- Balanced energy: Pairing protein, fat, and complex carbs helps stabilize appetite and avoid mid-afternoon crashes.
- Anti-inflammatory elements: Herbs, olive oil, and a rainbow of veggies contribute antioxidants and polyphenols.
Pitfalls to Watch Out For
- Watery bowls: Drain tuna and beans well. Pat cucumber or tomatoes dry if they’re extra juicy.
- Bland flavor: Salt each component lightly and brighten with lemon. Don’t skip the dressing; it ties everything together.
- Mushy texture: Use ripe but firm avocados and add dressing right before serving to maintain crunch.
- Over-salting: Olives and canned tuna can be salty.
Taste before adding extra salt.
- Mercury concerns: Rotate tuna with salmon, sardines, or chickpeas if you eat this often, especially for pregnant individuals.
Alternatives
- Protein swaps: Use canned salmon, sardines, grilled chicken, tofu, or tempeh.
- Grain-free: Replace grains with extra greens, riced cauliflower, or roasted veggies.
- Dairy boost: Add a sprinkle of feta or cottage cheese for extra protein and creaminess.
- Flavor twists: Try a sesame-soy dressing with edamame and nori; a Greek spin with oregano, feta, and cucumbers; or a spicy chipotle-lime dressing with corn and black beans.
- Low-carb: Skip the grains and add more avocado, cucumbers, and leafy greens.
- Gluten-free: Use quinoa or rice and check labels on mustard and canned goods.
FAQ
Can I use tuna packed in oil?
Yes. Drain it well and reduce the olive oil in the dressing by about one tablespoon to balance the fats.
What if I don’t like raw onion?
Soak sliced onion in cold water for 10 minutes to mellow the sharpness, or swap with thinly sliced scallions.
How much protein is in one bowl?
It varies by brand and add-ins, but with two 5 oz cans split between two bowls, plus beans and seeds, each bowl often lands around 30–40 grams of protein.
Can I make the dressing ahead?
Absolutely. It keeps in the fridge for up to a week.
Shake before using as it will separate.
What’s the best way to keep avocado from browning?
Toss with lemon juice and store tightly covered with plastic wrap pressed against the surface. Cut fresh when you can for the best color.
Is there a good no-cook version?
Yes. Use pre-cooked grains or skip them, canned tuna, raw veggies, and a quick jar-shake dressing.
Assemble and eat—no stove needed.
Can I add eggs for extra protein?
Definitely. A soft-boiled or hard-boiled egg adds richness and another 6–7 grams of protein.
What if I’m avoiding mustard or honey?
Skip the mustard and add a pinch of salt for body, or swap honey with a tiny splash of orange juice or maple syrup.
How do I make it spicier?
Add chili flakes, a chopped jalapeño, or a drizzle of sriracha to the dressing.
What greens work best?
Baby spinach, arugula, or spring mix are all great. Kale works too if you massage it with a little olive oil and salt to soften.
Wrapping Up
These High Protein Tuna Avocado Power Bowls are simple, nourishing, and endlessly customizable.
With a few pantry staples and fresh produce, you can put together a meal that tastes bright and feels satisfying. Keep the components prepped, and you’ll always have a fast, healthy option ready to go. Whether it’s lunch, dinner, or a post-workout refuel, this bowl shows up every time.
Enjoy it your way, and make it a staple in your weekly rotation.
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