Looking for a quick and healthy lunch idea that’s both satisfying and nutritious? Quinoa and tuna stuffed avocados make the perfect midday meal. They combine creamy avocado, protein-rich tuna, and fiber-filled quinoa into a tasty and wholesome dish. Plus, it’s ready in under 20 minutes!
What Are Quinoa and Tuna Stuffed Avocados?
Quinoa and tuna stuffed avocados are a simple, no-cook (or minimal cook) meal that brings together fresh ingredients in a flavorful way. You slice ripe avocados in half and fill them with a mixture of cooked quinoa, light tuna, chopped vegetables, and herbs. The result is a healthy and colorful meal you can eat right from the avocado skin – no bowl required!
Health Benefits
Avocados
Avocados are rich in healthy monounsaturated fats, which support heart health. They’re also packed with potassium, fiber, vitamin E, and B vitamins. Their creamy texture also makes them a satisfying and filling food that can help control appetite.
Tuna
Tuna is a great source of lean protein and provides essential omega-3 fatty acids that help reduce inflammation and support brain function. It’s also low in fat and calories, making it a smart choice for weight-friendly meals.
Quinoa
Quinoa is a complete protein, which means it has all nine essential amino acids. It’s also high in fiber, magnesium, iron, and antioxidants, making it a fantastic base for nutritious meals.
Precautions
While these ingredients are incredibly healthy, there are a few things to keep in mind. Tuna can be high in mercury, so it’s best to limit canned tuna to 2-3 servings per week, especially for young children and pregnant women. Also, those with avocado allergies or sensitivities should avoid this dish.
Ingredients
- 2 ripe avocados, halved and pitted
- 1 cup cooked quinoa (cooled)
- 1 can (5 oz) light tuna in water, drained
- 1/4 cup diced red bell pepper
- 1/4 cup diced cucumber
- 2 tablespoons red onion, finely chopped
- 2 tablespoons fresh cilantro or parsley, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 1 tablespoon plain Greek yogurt for creaminess
Instructions
- Start by cooking quinoa according to package directions. One-third cup of dry quinoa makes about 1 cup cooked. Let it cool to room temperature before mixing.
- In a medium-sized bowl, combine the cooled quinoa, drained tuna, red bell pepper, cucumber, red onion, and herbs.
- Drizzle the mixture with olive oil and freshly squeezed lime juice. Add salt and pepper to taste. Mix well until everything is evenly coated. If you want a creamier texture, stir in the optional Greek yogurt.
- Carefully cut avocados in half and remove the pits. You can scoop out a little extra flesh with a spoon if you want more room for filling.
- Fill each avocado half with the quinoa and tuna mixture, dividing it evenly between the four halves.
- Serve immediately as a fresh, light meal. You can also chill the filling ahead of time for a cold lunch option.
Final Tips
This dish is super flexible! Add diced cherry tomatoes, corn, or black beans for extra flavor. You can also top it with crumbled feta or a few dashes of hot sauce. Just remember to eat your stuffed avocado shortly after preparing, as avocado flesh can brown quickly when exposed to air.
Quinoa and tuna stuffed avocados are perfect for school lunches, work-from-home meals, or even a picnic. They pack a punch when it comes to nutrients and taste. Try it once, and it just might become a regular on your healthy lunch menu.
Share this content:
