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!
I donāt know what it is about one bowl meals, but Iām obsessed! Maybe it’s the variety of healthy foods I can combine into one meal. Or perhaps it’s the volume eater in me. Probably a combo of both.
Whatever it is, at least once a week you can find Isaac and I eating a clean-out-the-fridge, leftovers in a bowl meal for dinner. Itās actually one of my favorite meals… as is breakfast for dinner, but that’s a story for another day.
Anyhow, today Iām teaming up with my blogger friendsĀ to share some meal-in-a-bowl recipe ideas — onesĀ that are more planned out and much prettier than theĀ kitchen sink bowls I typically make. Yup, these bowls are totally Instagram-worthy.
Iāll be bringing you theĀ recipe for a healthy broccoli avocado tuna bowl (below), but first letās check out all the others!
Taylorās DIY Chipotle Chicken Burrito Bowl
Make your own healthy, gluten free and paleo-friendly Chipotle Burrito Bowl at home with this quick and easy, 30 minute recipe! It’s perfect for busy weeknights and under 450 calories!
Ginaās Strawberry Coconut Polenta Breakfast Bowls
These protein packed polenta breakfast bowls are made with creamy coconut milk and filled with juicy ripe spring strawberries for a sweet start to the day.
Lexiās Chicken Buddha Bowl with Spicy Mango Sauce
Throw together thisĀ flavorful chicken bowl packed with spicy broccoli, roasted sweet potato, avocado, and MORE. Top it with this light spicy mango sauce for a perfect andĀ hearty lunch or dinner.
More about my tuna bowl… itās a no-fuss recipe with only six ingredients: canned tuna, broccoli (frozen or fresh works), avocado, coconut aminos (or tamari/soy sauce) and sunflower seeds. You can serve it over regular rice or cauliflower rice and add a little sambal oelek chili paste or srirachaĀ for spice, but those things are optional.
The idea for this bowl started on a day when I didnāt 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 coconut oil, add some avocado and onion and call it a meal. It tuned out better than I expected (love it when that happens).
Tuna can be a little bland on itās 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.Ā ItĀ has quickly become my go-to lunch option on days when I need something thatās filling and satisfying, but also crazy easy and lightening fast to whip up.
ThisĀ Sweet Potato Tuna SaladĀ has been my favorite recipe using canned tuna for a while now, but I donāt know, this tuna bowl is giving it a run for itās money. I think theyāre tied up. š
If youāre like me, you probably have at least one can of tuna in your pantry right now… time to dust that baby off and get cooking! š
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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 works for lunch or dinner!
Ingredients
- 1 teaspoon coconut oil or ghee
- 1/4 cup red onion, chopped
- 1 5 oz can wild caught tuna, drained (I used Wild Planet)
- 1-2 cups broccoli florets (frozen or fresh)
- 1/4-Ā½ of a avocado
- 2 teaspoons coconut aminos (tamari or soy sauce works)
- 1 teaspoon roasted sunflower seeds
- regular rice or cauliflower rice, for serving (optional)
- sambal oelek or sriracha, for topping (optional)
Instructions
- Heat oil in small skillet over medium heat. Add onion and cook until fragrant, 3-4 minutes.
- Add broccoli florets and cook until their color has brightened and they’re warm throughout. Add tuna, avocado and coconut aminos 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 it’s own or over rice. Top with sunflower seeds and sambal oelek or sriracha.
Notes
I recommend serving the tuna bowl warm, but you could also try it cold from the fridge if you want to cook it ahead of time and pack it for lunch. In the recipe I mention serving it over cauliflower rice for some extra veg action, but you could also use regular rice or nothing at all. Iāve eaten it many times on itās own without the rice. Iāll also note that I like the extra flavor that the sambal oelek/sriracha adds, but if youāre not a big fan of spice than simply skip it.
Nutrition
- Serving Size: 1 bowl (without rice)
- Calories: 423
- Sugar: 4g
- Fat: 24g
- Carbohydrates: 15g
- Fiber: 9g
- Protein: 38g
Keywords: Broccoli avocado tuna bowl
Want more bowl meals? Check out my roundup of 15 Healthy Smoothie Bowls.
So delicious!! This is totally going to be my lunch today! š
Sweet! Let me know how it turns out! š
MMMM I love tuna but I don’t think I’ve ever eaten it with tamari/soy sauce before. This looks like a simple, go-to dinner to me!
Great combo. This looks wonderful, Some of my favorite ingredients. Love that you can serve it either warm or cold. Thank for sharing.
How you managed to make tuna look SO appetizing I’ll never know! BUT, you did and I want to face plant into this tonight! Pinned!
Thanks babe!
Brittany, this is one of my go to’s.. I eat it often, sprinkling of chilli flakes on the top also a small handful of rocket is so yummy with it. I enjoy reading your blog, you are a very sweet person. Lois in Spain.
Oh, i like the idea of using chickpeas instead of tuna – i’m going to try that soon!
Tuna is my favorite thing to use in a throw together meal. I typically just add it on to salad, but this looks great! Can’t wait to try it.
Oddly enough I was eating almost this exact meal as I read this but I used chickpeas instead of tuna and added some nutritional yeast. Another of my favorite canned tuna go to meals is zucchini noodles topped with tuna, diced tomatoes, hummus, and lots of crushed red pepper. It sounds weird but it’s sooo good!
Oh, tuna over zucchini noodles with hummus sounds awesome to me! I’ll have to try it.
I had most of this on hand already so I made it for lunch today with a few modifications! I used canned salmon instead of tuna. I also added some herbs plus garlic, nutritional yeast and lemon juice (inspired by your garlicky kale recipe!) then topped it with pine nuts instead of sunflower seeds because that’s I had. I used a 90 second brown rice which made for a quick lunch today. Thanks for sharing!
Canned tuna doesn’t get enough credit!! I also love mixing it with hummus and Dijon mustard š this looks so yummy!
Looks delicious! Great round up!
Thanks Sam!
I will admit that I m not the biggest tuna fan, but you really managed to make this look and sound so delcious! I’ll have to give this a try!
Absolutely delicious! Note: I made it with quinoa instead of rice.
★★★★★
Ohh!! Love that swap. So glad you enjoyed this, Rosalind. It’s one of my favorite quick and easy meals.