The Creamy Ingredient You Need For Mayo-Free Tuna Salad

Everyone loves a classic tuna salad — the go-to for a quick, satisfying, and affordable meal. It's the perfect chilled, creamy, and protein-packed snack that tastes great on toast, with crackers, or in a wrap. Dating back over 100 years, the salad is a collective favorite for its elegant simplicity. Ready in under 10 minutes, it offers a sophisticated element to any dish you add it to. 

Tuna salad is traditionally combined with mayonnaise, celery, onions, parsley, lemon juice, garlic powder, and salt, but it can easily be customized to meet your desired preferences. It relies on mayonnaise for its creamy texture, but if you're looking to kick your tuna salad up a notch and give it a fresh twist that will boost its nutritional value without sacrificing flavor, consider swapping out the mayonnaise for avocado. Not only does avocado provide a creamy texture and delicious flavor, but it also offers a wealth of nutritional benefits that mayo just can't compete with.

Most people agree that mayonnaise is the ideal creamy delicacy used in pretty much anything — sandwiches, dressings, and, of course, tuna salad. When choosing a natural brand or making the condiment from scratch, mayo even has surprising health benefits, like promoting brain health and function and being rich in vitamins E, K, B-12, and omega-3 fatty acids. However, most popular brands of mayo, like Kraft and Hellmann's, are high in calories, saturated fats, sodium, and unnecessary additives. They're usually made with industrial seed oils, like soybean and canola, which, according to Nutritional Weight and Wellness, can raise your cholesterol levels (LDL) and blood pressure and increase your risk of heart disease, particularly if not consumed in moderation. 

Avocado, on the other hand, is a natural, nutrient-dense, low-calorie alternative that brings a lot more to the table. Avocados are packed with heart-healthy monounsaturated fats and fiber, which help lower bad cholesterol levels and reduce the risk of heart disease. They're a great source of vitamins C, E, K, and B-6, along with folate, magnesium, and potassium, among various other nutrients which support immune health and blood pressure regulation, according to Houston Healthcare.

In addition to being a nutrient powerhouse, avocados add a delicious, buttery flavor to your tuna salad. Its subtle taste blends well with the fish while adding a fresher, more vibrant note. All you need to do is peel, pit, and slice your avocados and then combine with your ingredients. Mash the avocado before you add it in with your salad, or simply toss it all together. Because avocado is so versatile, you can take your tuna salad one step further and customize the recipe with a variety of mix-ins like lime juice, cilantro, jalapeños, and even fruits like dried cranberries or mangos for a sweet twist. 

Whether you're wanting to improve your diet, reduce saturated fats, or just try something new, consider the dynamic flavor profile choosing avocado over mayo as a base in your tuna salad can offer. Or, for a creamier consistency, you can even try concocting an avocado-mayo crema as your base, giving you the best of both worlds. Either way, incorporating avocado into your tuna salad recipe is sure to satisfy your taste buds, nourish your body, and protect your heart, which can make the salad a balanced and wholesome meal.