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 don’t know what it is about one bowl meals, but I’m 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. It’s actually one of my favorite meals… as is breakfast for dinner, but that’s a story for another day.
More about my tuna bowl… it’s 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 sriracha for spice, but those things are optional.
The idea for this 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 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 it’s 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 lightening fast to whip up.
This Sweet Potato Tuna Salad has been my favorite recipe using canned tuna for a while now, but I don’t know, this tuna bowl is giving it a run for it’s money. I think they’re tied up. 🙂
If you’re 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! 🙂
If you try this broccoli avocado tuna bowl please be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is super helpful for the EBF team and other readers.Â
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)
1/4–½ 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)
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. I’ve eaten it many times on it’s own without the rice. I’ll also note that I like the extra flavor that the sambal oelek/sriracha adds, but if you’re not a big fan of spice than simply skip it.
I saw this recipe, thought it’d be yummy. As usual I changed it slightly, used sesame seed, 1 mushroom cooked with onions and used Soba noodles to mix with it. Cheers Brent in lockdown Melbourne Oz.
I admit I was a bit hesitant to try this out, but the end result was a pleasant surprise! I added some corn, sriracha mayo, and had it on top of rice. Will definitely make again, it was so fast and easy!
So glad you ended up enjoying this recipe, Rebecca! I appreciate you giving it a try and coming back to leave a comment + star rating. It means the world to me. 🙂
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!
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!
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.
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Do I have to use any soy sauce, can I just use the tuna liquid?
The soy sauce/tamari/coconut aminos adds a ton of flavor to this dish. You could leave it out, but it won’t be as flavorful.
Not sure if this would be spicy enough for me.will give it a try though 😉
You can always add more spice if you want. 🙂
I saw this recipe, thought it’d be yummy. As usual I changed it slightly, used sesame seed, 1 mushroom cooked with onions and used Soba noodles to mix with it. Cheers Brent in lockdown Melbourne Oz.
★★★★★
I admit I was a bit hesitant to try this out, but the end result was a pleasant surprise! I added some corn, sriracha mayo, and had it on top of rice. Will definitely make again, it was so fast and easy!
★★★★★
So glad you ended up enjoying this recipe, Rebecca! I appreciate you giving it a try and coming back to leave a comment + star rating. It means the world to me. 🙂
Are the nutritional facts for rice or Cauliflower rice?
The nutritional facts listed don’t include cauli rice or regular rice.
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.
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!
Looks delicious! Great round up!
Thanks Sam!
Canned tuna doesn’t get enough credit!! I also love mixing it with hummus and Dijon mustard 🙂 this looks so yummy!
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!
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.
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.
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!
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!
Great combo. This looks wonderful, Some of my favorite ingredients. Love that you can serve it either warm or cold. Thank for sharing.
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!
So delicious!! This is totally going to be my lunch today! 🙂
Sweet! Let me know how it turns out! 🙂