Broccoli Avocado Tuna Bowl
Published Apr 21, 2023, Updated May 01, 2023
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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!
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.
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.
- 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!
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.
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.
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
- Falafel Bowls (Homemade Cava Bowls)
- Coconut Curry SunButter Noodle Bowl
- Mashed Avocado Bowl
- Buddha Bowl
- Curried Cauliflower and Tempeh Bowl
- Tofu Cabbage Noodle Bowl
- Turkey Taco Meal Prep Bowl
- Chicken Fajita Bowls
- Roasted Harvest Bowls
More Tuna Recipes to Try
- Sweet Potato Tuna Salad (No Mayo)
- Lentil Tuna Salad
- Tuna Curry Bowl with Cauliflower Rice
- Broccoli Avocado Tuna Bowl
- Tuna Salad
- Tuna Stuffed Bell Peppers
- Tuna, Broccoli and Kale Caesar Pasta Salad
- Healthy Tuna Noodle Casserole
Be sure to check out all of the tuna recipes as well as the full collection of dinner recipes on EBF!
Broccoli Avocado Tuna Bowl
- 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
- Heat oil in a skillet over medium heat. Add onion and cook until fragrant, 3-4 minutes.
- Add broccoli florets and cook until color has brightened and they’re 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.
Nutrition information is automatically calculated, so should only be used as an approximation.
Want more bowl meals? Check out my roundup of 15 Healthy Smoothie Bowls.
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.
Are the nutritional facts for rice or Cauliflower rice?
The nutritional facts listed don’t include cauli rice or regular rice.
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 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.
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. 🙂
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.
This was a hit with my family! Made it on the fly and it was delicious. Thank you!
Yay!! So pumped this tuna bowl was a success, Dora. Thanks for the review!
We love this recipe! Made it it too many times to count.
I am happy to hear that you are loving this recipe!Thank you so much for your review + star rating, I so appreciate it!
This looks so good. Can’t wait to try it and I can do it all with my multiple food allergies except onion.
Hope this recipe turns out great for you!
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