My nephew Neal developed this tuna salad recipe, and I’ve been hooked ever since. Neal embraced the paleo lifestyle long before most of the family had even heard the term, so when he told me this was his go-to lunch, I had to try it.
If you’re not familiar with the paleo diet, it emphasizes whole foods similar to what our hunter-gatherer ancestors ate. The approach focuses on grass-fed meats, fish and seafood, fresh fruits and vegetables, eggs, nuts and seeds, and healthy oils. Many people find it helps support overall health, reduce chronic disease risk, and manage weight.
The best part of this recipe is its simplicity and versatility—you don’t need to be a chef or follow a strict formula. I often swap avocado for a paleo-friendly mayonnaise or swap bell peppers for cherry tomatoes. It’s a practical lunch you can customize easily, and the recipe is forgiving: toss in whatever looks fresh or needs to be used.
Avocado adds a nutritional bonus: it’s rich in prebiotic fiber, which feeds the beneficial bacteria in your mouth and gut. That can help support oral and digestive health alongside a balanced diet.
I’ll sign off the way Neal did when he shared the recipe: Welcome to Healthtown, USA!
Dr. Mark Burhenne
5-Minute Paleo Tuna Salad
Eating a nutrient-dense diet low in processed carbs, added sugars, and inflammatory ingredients supports overall and oral health. This quick tuna salad is a simple, satisfying meal that fits well into a paleo-style approach.
- Author: Dr. Burhenne
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 2 people
Ingredients
- 2 cans tuna (pole-caught skipjack preferred)
- 1 ripe avocado
- 1/2 bell pepper, chopped
- 1/2 pickle, chopped
To taste:
- 3 tablespoons grain mustard
- Sea salt
- Black pepper
Optional:
- Turmeric
- Chopped onion
Recommended:
- Serve on a bed of undressed arugula
Instructions
- Drain the tuna in a strainer over the sink.
- Chop the bell pepper, pickle, and onion if using.
- In a medium bowl, combine the tuna, avocado, bell pepper, pickle, grain mustard, sea salt, black pepper, and any optional turmeric or onion. Mash and mix to your preferred consistency.
- Serve immediately over arugula, on toasted sprouted bread, or in a grain-free wrap.
Notes
Serving Suggestions:
- Serve on a bed of undressed arugula
- Serve on two slices of toasted sprouted bread
- Serve in a grain-free coconut wrap
Ideas for Swaps:
- Chicken instead of tuna: Use shredded rotisserie chicken if tuna isn’t desired—great for school lunches.
- Paleo mayo instead of avocado: Use a clean, paleo-style mayonnaise if you prefer a creamier texture.
- Tomatoes instead of bell pepper: Grape or cherry tomatoes work well, especially in season.
- Green onion or carrot instead of onion: Any crisp vegetable adds texture and freshness.