Save There's a particular magic to summer lunches that require nothing but a sharp knife and a cutting board. My neighbor brought over avocados from her tree one July afternoon, and I had half a can of excellent tuna sitting in the pantry—the kind packed in olive oil that tastes like an actual meal. Within fifteen minutes, I'd assembled something so bright and satisfying that I've made it countless times since, each time discovering why the Mediterranean coast gets this combination so right.
I made this for my daughter's friend group during a sprawling backyard picnic, and watching them go quiet while eating told me everything I needed to know. No one needed to ask what was in it—the flavors spoke plainly, each element doing its job without fussiness. That's when I realized this dish works because it trusts its ingredients instead of competing with them.
Ingredients
- Canned tuna in olive oil (2 cans, 5 oz each): The oil is your friend here, not something to drain away entirely—reserve a bit to dress the whole thing. Quality matters more than you'd think.
- Cherry tomatoes (1/2 cup, quartered): Their sweetness balances the brine from the olives and feta, and quartering them means they won't slip around when you're eating.
- Cucumber (1/3 cup, diced): Keep the skin on for color and texture, and dice it small so it mingles rather than announcing itself.
- Kalamata olives (1/4 cup, pitted and sliced): These aren't an afterthought—they're the backbone of the Mediterranean flavor, salty and slightly fruity.
- Red onion (1/4 cup, finely diced): Raw onion brings a sharp clarity; the finer you dice it, the more it softens into the salad rather than dominating it.
- Roasted red peppers (1/4 cup, diced): Jarred ones work beautifully and save you time, plus they're already soft enough to fold without falling apart.
- Feta cheese (2 tbsp, crumbled): Don't crumble it too early or it'll dry out; add it just before filling the avocados if you're prepping ahead.
- Fresh parsley (2 tbsp, chopped): This is what makes it taste alive and summery, so don't skip it or substitute dried.
- Extra virgin olive oil (2 tbsp): This is the medium that ties everything together, so use something you'd actually want to taste.
- Lemon juice (1 tbsp): Fresh squeezed is noticeably brighter than bottled, and it's worth the three seconds it takes.
- Dried oregano (1/2 tsp): Just enough to whisper Mediterranean without overwhelming, especially if your tuna already came packed in herbaceous oil.
- Salt and black pepper: Taste as you go because the olives and feta are already salty, and you don't want to overdo it.
- Ripe avocados (2 large): This is the biggest variable—they should yield slightly to thumb pressure but not be mushy or darkly brown inside.
Instructions
- Build your tuna base:
- Drain your tuna gently into a fine mesh strainer, pressing just enough to release the excess oil without squeezing it into dryness. In a medium bowl, combine the tuna with the tomatoes, cucumber, olives, red onion, roasted peppers, feta, and parsley—don't overthink this, just fold things together so they know each other.
- Season and dress:
- Drizzle with olive oil and lemon juice, sprinkle the oregano over the top, then taste and adjust the salt and pepper. This is where you become the cook rather than following instructions—does it need more brightness, more salt, more olive oil? Trust that feeling.
- Prepare your avocado vessels:
- Slice each avocado lengthwise around the pit, then twist gently until the halves separate. The pit will cling to one half, so tap it with the flat of your knife and twist it free, being careful not to plunge the blade into your palm.
- Expand the cavity:
- Using a spoon, scoop out a modest amount of avocado flesh from each half to create room for the filling, making sure to leave enough flesh that the avocado holds its shape. Set that scooped flesh aside and dice it roughly—this is bonus richness going into the salad.
- Fold in the avocado:
- Toss the diced avocado into the tuna salad gently, so the pieces stay recognizable rather than becoming a purée. This step is crucial because it adds creaminess without changing the texture of everything else.
- Fill and serve:
- Spoon the tuna salad generously into each avocado half, letting it mound slightly if you're feeling generous. Serve immediately, with extra parsley scattered on top if the light is good and you want it to look as good as it tastes.
Save I served this to my mother-in-law, who's lived in Athens and has opinions about Mediterranean food, and she asked for the recipe before finishing her plate. That moment—unexpected approval from someone who knows—reminded me that simplicity made with intention is its own kind of sophistication.
Why This Works as a Meal
The beauty of this dish is that it doesn't pretend to be anything it isn't. You've got protein from the tuna and creaminess from the avocado, brightness from the lemon and herbs, and enough fat from the olives and oil that you'll feel satisfied rather than like you've eaten something virtuous but hollow. It's the kind of lunch that doesn't leave you hungry at three o'clock, and it tastes like you actually wanted to make it rather than defaulting to a desk salad.
Variations That Actually Work
The structure here is flexible enough that you can swap things around. Canned salmon brings a different richness, grilled chicken makes it feel more substantial, and some people swear by adding diced celery for crunch. I've even tried adding a pinch of smoked paprika, which sounds unnecessary until you taste it nestled among the olives and feta. The equation stays balanced as long as you keep the acid, the fat, and the salt in conversation with each other.
Serving and Storage
This is best eaten the moment it's assembled, but life doesn't always align with perfection. If you need to prepare ahead, keep the tuna salad and the prepared avocados separate, then marry them just before eating. Leftover tuna salad keeps for two days in the refrigerator and works fine on crackers, over greens, or spooned into a tomato if you have one available. Some people serve it alongside a handful of mixed greens or whole-grain crackers, which turns a light lunch into something you could serve at a casual dinner without apology.
- A crisp Sauvignon Blanc or light rosé becomes less of a pairing suggestion and more of a necessity if you're eating this in warmth.
- Don't refrigerate the avocados before serving—they taste better at room temperature, and cold dulls their flavor.
- If you're avoiding dairy, simply omit the feta or use a brined vegan cheese that mimics its saltiness.
Save This dish has become my go-to when I want to feel like I'm on a Mediterranean coast without leaving my kitchen. It's honest food that respects its ingredients and asks very little in return.
Recipe FAQs
- → Can I make these stuffed avocados ahead of time?
Prepare the tuna salad mixture up to 24 hours in advance and store it in an airtight container in the refrigerator. Wait to cut and fill the avocados until just before serving, as they will brown once cut. The flavors actually improve after marinating together.
- → What type of tuna works best for this dish?
Tuna packed in olive oil provides superior flavor and moisture compared to water-packed varieties. The oil helps create a more luxurious texture in the salad. Look for high-quality sustainably caught tuna for the best results.
- → How do I know if my avocados are ripe enough?
Gently press the avocado - it should yield slightly to gentle pressure but still feel firm. Avoid avocados that feel mushy or have dark sunken spots. If your avocados are too firm, let them sit at room temperature for 1-2 days before using.
- → Can I substitute the feta cheese?
Dairy-free options include omitting the feta entirely or using a vegan feta alternative. For a different flavor profile, try goat cheese, halloumi, or extra olives to maintain the salty, briny element that feta provides.
- → What can I serve alongside these stuffed avocados?
Mixed greens with a light vinaigrette complement the creamy richness perfectly. Whole-grain crackers, crusty bread, or quinoa on the side transform this into a more substantial meal. A crisp white wine like Sauvignon Blanc makes an excellent pairing.
- → How should I store leftovers?
Unfortunately, filled avocado halves do not store well due to oxidation. Store any leftover tuna salad separately in the refrigerator for up to 2 days. Prepare fresh avocado halves when ready to enjoy the remainder.