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High-Protein Avocado Tuna Breakfast Bowl - Simple, Satisfying, and Ready Fast

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 ripe avocado, diced
  • 1 can tuna (5–6 oz), drained; choose water-packed for leaner or olive oil-packed for richer flavor
  • 1/2 cup cherry tomatoes, halved
  • 1/3 cup cucumber, diced
  • 2 tablespoons red onion, finely chopped
  • 1 tablespoon capers or chopped pickles (optional, for tang)
  • 1–2 tablespoons fresh herbs like parsley, dill, or cilantro, chopped
  • 1 tablespoon extra-virgin olive oil
  • 1–2 teaspoons lemon juice (plus extra to taste)
  • 1/2 teaspoon Dijon mustard (optional, for a little kick)
  • Salt and black pepper to taste
  • Red pepper flakes (optional)
  • 1/2 cup cooked quinoa or brown rice (optional, for a heartier bowl)
  • 2 tablespoons pumpkin seeds or toasted almonds (optional, for crunch)
  • Greens like arugula, spinach, or spring mix, a small handful (optional)

Method
 

  1. Prep the base: If using greens or grains, add them to your bowl first. This creates a sturdy base that soaks up the dressing and juices.
  2. Dice the avocado: Cut the avocado into bite-sized cubes. Toss gently with a squeeze of lemon and a pinch of salt to keep it bright and flavorful.
  3. Flake the tuna: Drain the tuna well. Use a fork to break it into chunks, keeping some larger pieces for texture.
  4. Add the veggies: Stir in cherry tomatoes, cucumber, and red onion. If using capers or pickles, add them now for a briny pop.
  5. Make a quick dressing: In a small cup, whisk olive oil, lemon juice, Dijon, salt, and pepper. Taste and adjust acid and seasoning.
  6. Combine gently: Add the avocado and herbs to the bowl, pour over the dressing, and toss lightly so the avocado stays intact.
  7. Finish with crunch and heat: Sprinkle pumpkin seeds or almonds on top. Add red pepper flakes if you like a little heat.
  8. Taste and tweak: Add more lemon, salt, or pepper if needed. Serve immediately.