Stovetop~15 minComplexity
Avocado Tuna Chickpea Salad
The Avocado Tuna Chickpea Salad provides 32g protein and 411 calories per serving — a well-rounded lunch that covers protein and micros simultaneously. Quick prep batches 4 servings without cooking, keeping meal assembly under 10 minutes. Rotate this in to break up repetitive lunch rotations while maintaining protein intake.
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Ingredients
4 servings
- •15 oz Canned Tuna
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •14 oz Chickpeas, Canned, Drained
- •2 Avocado(300g)
- •2 Tomato(246g)
- •1 Cucumber(201g)
- •1 Yellow Onion(55g)
- •0.3 cup Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2 tbsp Lemon Juice, Fresh
- •1 tbsp Parsley, Fresh
- •1 tsp Garlic
- •0.3 tsp 1/4 teaspoon salt
Instructions
- 1Mince the garlic finely and whisk together with the olive oil, lemon juice, and salt in a small bowl until combined; set the dressing aside.
- 2Dice the tomato and cucumber into bite-sized pieces, finely chop the onion, and mince the fresh parsley; transfer all to a large mixing bowl.
- 3Drain the tuna and chickpeas thoroughly, then add them to the bowl with the vegetables.
- 4Cut the avocado in half, remove the pit, scoop the flesh into the bowl, and gently fold all ingredients together until just combined.
- 5Pour the dressing over the salad and toss gently until all ingredients are evenly coated; taste and adjust seasoning as needed.
- 6Divide the salad evenly into 4 airtight containers while fresh, then refrigerate until ready to serve; consume within 2–3 days for best texture.
Nutrition — Per Serving
541
calories
35g
protein
31g
fat
- Carbohydrates
- 35g
- Saturated fat
- 4.6g
- Sodium
- 656 mg
- Dietary fiber
- 12.7g
4 servings per batch · ~429g each
Macro data sourced from USDA FoodData Central
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How much protein does Avocado Tuna Chickpea Salad have per serving?
Each serving contains 32g protein and 411 calories with 21g fat and 24g carbs. The protein-to-calorie ratio makes this a solid mid-range option for hitting daily protein without excessive calories.
How long does Avocado Tuna Chickpea Salad take to prep?
This recipe qualifies as quick prep and batch-makes 4 servings at once, so you can have multiple ready-to-eat lunch portions in one session. Minimal cooking time means you're looking at a quick assembly process.
Is Avocado Tuna Chickpea Salad good for fat loss?
At 411 calories per serving with 32g protein, this salad fits a fat loss macro framework where you're keeping calories controlled while maintaining high protein intake. The moderate fat and carbs keep you satiated without excess calories.
