This nutritious tuna and feta salad is loaded with avocado, peas, and onions; this is a creamy and utterly delicious tuna salad.
I love a loaded tuna and feta salad - it’s quick and easy, with just a bit of chopping and mixing. This creamy, crunchy salad is full of healthy ingredients, and the feta and avocado truly take it to the next level.
While I've enjoyed many tuna salads over the years, these additions make it extra special, turning a simple dish into something irresistible and far better than a regular tuna salad.
I feel healthier just by thinking about the ingredient list... Well, anything made with avocado sounds super healthy, isn't it? For instance, this Tomato Avocado Mozzarella Salad or this Mexican Chicken Soup with Avocado.
Jump to recipe
Recipe ingredients
Tuna: Choose tuna in brine or oil, depending on your preference. There are two types of canned tuna: in water or brine and in oil. Either way, be sure to drain the tuna well. If using tuna in oil and you want to cut calories, you can gently pat it dry with kitchen towels, though that’s optional.
Feta: Use a creamy block of feta stored in brine (not pre-crumbled) for the best texture and flavor. Check out this Shopska Salad with feta, too.
Avocado: Pick a ripe, creamy avocado - it replaces the mayonnaise and adds a delicate creaminess to the salad. If it’s not ripe, it won’t work as intended. Here is a nice article on how to buy a good avocado.
Peas: I used frozen peas, cooked in a little water, then drained and cooled. You can replace them with chopped peppers, canned corn, or cooked cannellini beans. Try a Broccoli Salad with Peas next.
Salad leaves: I used chicory, which was crunchy and slightly bitter, but regular lettuce or any crunchy greens work just as well. If you don’t have salad leaves, you can skip them - the salad will still be delicious.
Fresh herbs: Fresh parsley is a great option, but I also used oregano for a mild flavor. You could also use fresh coriander (in moderation) or chives for a nice touch.
See the recipe card for full information on ingredients and quantities.
How to make tuna and feta salad?
Preparations: Cook, drain, and cool the peas. Slice the salad leaves and the red onion. Drain the tuna, chop the avocado, and the herbs.
Make the dressing: Whisk the dressing ingredients in a small bowl.
Combine the salad ingredients and the dressing in a large bowl and toss gently. Adjust the taste of the tuna feta salad if necessary.
Cover the salad and keep refrigerated until ready to serve.
Good to know!
Don't worry if the avocado pieces break slightly - that’s ideal. It helps coat the rest of the ingredients with a creamy layer of avocado and dressing.
Ripen the avocado: Place the avocados on the counter and let them ripen, checking every day. It usually takes about 3 days, depending on the avocado’s condition when bought. To speed up the process, put them in a brown paper bag with an apple or a kiwi, as these fruits release a hormone that helps the ripening process. Once ripe, store the avocados in the fridge to keep them fresh for 2 more days.
Serve and store
You can serve the tuna and feta salad immediately, or you can leave it to develop its flavors for several hours in the fridge. This salad is perfect for lunch or dinner, to take to work, or a picnic. Serve it with Overnight Yeast Rolls, for instance.
Leftover tuna salad with feta keeps in the fridge for a day or so. Be sure to cover it to prevent the avocado from turning brown.
Loaded Tuna and Feta Salad
Equipment
- Small bowl
- Whisk
Ingredients
Tuna Avocado Salad:
- 1 ½ cups frozen peas Note 1
- 1-2 cans tuna Note 2
- 1 small chicory or little gem lettuce
- 1 avocado ripe
- 1 small red onion
- a handful of parsley
- 4-5 fresh sprigs oregano Note 3
- ½ cup feta
Dressing:
- 2 tablespoons extra virgin olive oil Note 4
- 1-2 tablespoons red wine vinegar to taste
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- 2 small garlic cloves grated
- pinch of red chili flakes to taste
- fine sea salt and black pepper
Instructions
- Cook the peas: Place the frozen peas in a small saucepan, cover them with a little water, bring to a boil, and cook for two minutes. Drain well and let cool.1 ½ cups frozen peas
- Combine salad: Drain the tuna well. Chop or slice the salad leaves. Chop the avocado, halve the onion and slice it thinly. Chop the herbs. Place everything in a bowl, add the drained and cooled peas. Crumble the feta on the tuna avocado salad. 1-2 cans tuna + 1 small chicory + 1 avocado + 1 small red onion + a handful of parsley + 4-5 fresh sprigs oregano + ½ cup feta
- Dressing: In a small bowl, whisk the olive oil, 1 tablespoon red wine vinegar, lemon juice, mustard, grated garlic cloves, red chili flakes to taste, sea salt, and freshly ground black pepper.2 tablespoons extra virgin olive oil + 1-2 tablespoons red wine vinegar + 1 tablespoon lemon juice + 2 teaspoons Dijon mustard + 2 small garlic cloves + pinch of red chili flakes + fine sea salt and black pepper
- Add the dressing and mix gently to combine. Adjust the taste with more vinegar, salt, and pepper, if desired.
Notes
- The peas can be replaced with 1 finely chopped bell pepper, drained corn from a can, or some cooked cannellini beans.
- Tuna cans come in very different sizes, and these sizes seem to vary a lot from one country to another. Don't stress about it; use the cans available in your country, a rough amount of 7 – 8.8 oz/ 200-250 g of drained tuna. You can use either tuna in water or tuna in oil.
- Herbs: You can also use fresh coriander or chives, for instance.
- Oil: Only 1 tablespoon of olive oil is needed if canned tuna is in oil.
Vanessa Mcdougal says
Sounds wonderful - perfect summer time meal. Thanks for sharing.
angiesrecipes says
That's a very yummy and healthy salad! We eat avocado daily...sadly, I just can't get my husband to eat tuna or any other fish.