Broccoli Avocado Tuna Bowl

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This broccoli avocado tuna bowl is packed with protein-rich tuna, fresh broccoli and creamy avocado. It’s a quick, easy bowl-in-a-meal that’s perfect for lunch or dinner!

The idea for this broccoli avocado tuna bowl started on a day when I didn’t have a ton of fresh food in the house. I knew I had a can of tuna in the pantry and a bag of frozen broccoli so I decided to toss them together in a skillet with a little oil, add some avocado and onion and call it a meal. It tuned out better than I expected… love when that happens!

One broccoli avocado tuna bowl topped with sunflower seeds and fresh avocado slices served over rice.

Tuna can be a little bland on its own (and not very photogenic), but when combined with broccoli, the sweet and salty flavor from coconut aminos and creamy avocado, it really shines.

Once the avocado gets warm and mashed up with everything, this bowl kind of reminds me of tuna casserole, only without noodles or condensed soup. It has quickly become my go-to lunch option on days when I need something that’s filling and satisfying, but also crazy easy and lightning-fast to whip up.

Broccoli avocado tuna bowl in a skillet with wooden serving spoon.

Why You’ll Love This Recipe

  • It comes together in only 15 minutes, so it’s perfect for those busy weeknights.
  • You only need 7 simple ingredients that you probably already have on hand.
  • It’s packed with over 40 grams of protein.
Ingredients measured out to make a Broccoli Avocado Tuna Bowl: broccoli, tuna, red onion, olive oil, tamari, sunflower seeds and avocado.

Ingredients Needed

  • olive oil or avocado oil – for sautéing the vegetables.
  • red onion – adds flavor! Feel free to use yellow onion if that’s what you have on hand.
  • canned tuna – I typically buy Albacore canned tuna because you get bigger chunks of meat that aren’t mushy. I really like the Wild Planet brand! Make sure to drain your tuna before using!
  • broccoli florets – adds some nutrients and a pop of color! You can use fresh or frozen broccoli for this recipe.
  • avocado – adds some healthy fats and creaminess when mashed up with the rest of the ingredients.
  • tamari or soy sauce – adds a punch of flavor and saltiness to the bowl. You can sub in coconut aminos if that’s what you have on hand.
  • sunflower seeds – offers some crunch and slightly nutty taste. I like to use roasted salted sunflower seeds, but you can use raw as well!
Collage of four photos showing the steps to make a Broccoli Avocado Tuna Bowl: sautéing onions and broccoli, adding avocado, tuna and tamari and then mixing together in the pan.

How to Make

Heat oil in a skillet over medium heat. Once warm, add onion and cook until fragrant, 3-4 minutes.

Add broccoli florets and cook until color has brightened and warm throughout. Add tuna, avocado and tamari/soy sauce to the skillet. Toss to combine and mash the avocado into the mixture a bit.

Cook over medium-low heat until everything is warm.

Serve immediately, either on its own or over rice. Top with sunflower seeds and sambal oelek or sriracha, if desired.

Two broccoli avocado tuna bowls topped with sunflower seeds and avocado slices and served with rice.

How to Serve

While this dish is satisfying and nutrient-dense on its own, you can definitely serve it with a grain or some sides to make it more filling. Here are some ideas:

  • Serve over white rice, brown rice, cauliflower rice or quinoa for a complete meal.
  • Add some sautéed mushrooms, bell peppers, zucchini or snap peas to the mix for extra veggies and color.
  • Serve with a side of pickled ginger, pickled onions, kimchi or raw sliced cucumber for a refreshing contrast to the warm ingredients.
  • If you like spice, drizzle some sriracha or sambal oelek before serving. Or sprinkle chili flakes on top.
  • Serve alongside a fresh salad, like this easy spinach salad recipe or garlicky kale salad.
A bite of broccoli avocado tuna bowl with fork.

How to Store Leftovers

This dish is best served right away, but you can store leftovers in an airtight container in the refrigerator for 2 days. The avocado might start to brown, but it’ll still be edible!

To reheat simply place in the microwave or on the stovetop until it’s warmed through.

More Bowl Recipes to Try

More Tuna Recipes to Try

Be sure to check out all of the tuna recipes as well as the full collection of dinner recipes on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.73 from 11 votes

Broccoli Avocado Tuna Bowl

This broccoli avocado tuna bowl is packed with protein-rich tuna, fresh broccoli and creamy avocado. It's a quick, easy bowl-in-a-meal that works for lunch or dinner!
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2

Ingredients  

  • 2 teaspoons olive or avocado oil
  • ½ cup red onion, chopped
  • 2 5 oz cans wild caught tuna, drained (I used Wild Planet)
  • 3-4 cups broccoli florets, frozen or fresh
  • 1 avocado
  • ¼ cup tamari, soy sauce, or coconut aminos
  • 2 teaspoons roasted sunflower seeds
  • regular rice or cauliflower rice, for serving
  • sambal oelek or sriracha, for topping (optional)
  • Salt and pepper, to taste

Instructions 

  • Heat oil in a skillet over medium heat. Add onion and cook until fragrant, 3-4 minutes.
    Red onion cooked in a skillet with a wooden spoon.
  • Add broccoli florets and cook until color has brightened and they’re warm throughout.
    Broccoli and red onion cooked in a skillet with a wooden spoon.
  • Add tuna, avocado and tamari/soy sauce to the skillet.
    Woman's hand pouring sauce into skillet over tuna, broccoli, onions and avocado.
  • Toss to combine and mash the avocado into the mixture a bit. Cook over medium-low heat until everything is warm.
    Woman's hand stirring broccoli avocado tuna bowl together in a skillet.
  • Serve immediately, either on its own or over rice. Top with sunflower seeds and sambal oelek or sriracha.

Nutrition

Serving: 1 bowl (without rice) | Calories: 534kcal | Carbohydrates: 19g | Protein: 44g | Fat: 32g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Cholesterol: 50mg | Sodium: 1311mg | Potassium: 977mg | Fiber: 10g | Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: Broccoli avocado tuna bowl
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

Want more bowl meals? Check out my roundup of 15 Healthy Smoothie Bowls.

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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