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High Protein Tuna Avocado Power Bowls - Fresh, Fast, and Satisfying

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Ingredients Method

Ingredients
  

  • 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

Method
 

  1. Cook or reheat your base: Warm your cooked grains or use them cold. Fluff with a fork and season lightly with salt and pepper.
  2. Prep the produce: Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Roughly chop the herbs.
  3. 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.
  4. 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.
  5. 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.
  6. Assemble the bowls: Divide greens and grains between two bowls. Top with tuna, tomatoes, cucumber, onion, and beans (if using).
  7. Add toppings: Scatter herbs, olives, and seeds or nuts over the top for crunch and flavor.
  8. Dress it up: Drizzle the remaining dressing over each bowl. Finish with a pinch of smoked paprika or chili flakes if you want heat.
  9. Taste and tweak: Add another squeeze of lemon, more salt, or pepper as needed. Serve immediately.