When it comes to quick, healthy meals, tuna salad often tops the list. Packed with protein and easy to prepare, it’s a go-to option for busy days. But if you’re looking to elevate your tuna salad game and make it even more nutritious, try wrapping it in seaweed and pairing it with creamy avocado. This simple swap is perfect for athletes, busy professionals, or anyone craving a light yet satisfying meal.
Why Tuna Salad?
Tuna is a powerhouse ingredient for a healthy lifestyle. It’s high in lean protein, omega-3 fatty acids, and essential nutrients like vitamin D and selenium. For athletes, it’s an excellent post-workout choice to support muscle recovery and energy replenishment.
But let’s be honest—traditional tuna salad with mayo and crackers can get boring fast. By wrapping it in seaweed and adding avocado, you get a fresh, nutrient-packed upgrade that’s as delicious as it is convenient.
The Seaweed Advantage
Seaweed is more than just sushi’s best friend—it’s a nutrient-dense superfood. It’s rich in iodine, which supports thyroid health, and contains vitamins A, C, E, and K, plus a good dose of minerals like calcium and magnesium.
Using seaweed sheets (nori) as a wrap is a low-carb, gluten-free alternative to bread or tortillas. It adds a savory umami flavor and complements the tuna and avocado perfectly.
Avocado: The Healthy Fat Hero
Adding avocado to your tuna salad not only enhances its creaminess but also brings healthy monounsaturated fats to the table. These fats support brain health, improve cholesterol levels, and provide long-lasting energy—key for staying sharp and fueled throughout the day.
How to Make Tuna Salad Wrapped in Seaweed with Avocado
Ingredients:
- 1 can of tuna (in water or olive oil, drained)
- 2 tbsp plain Greek yogurt or avocado mayo (optional, for added creaminess)
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- 1/4 tsp garlic powder
- Salt and pepper to taste
- 1 ripe avocado, sliced
- 4-6 nori (seaweed) sheets
- Optional add-ins: chopped celery, diced pickles, or green onions for crunch
Instructions:
- Prepare the Tuna Salad
- In a bowl, mix the tuna with Greek yogurt or avocado mayo, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Stir until well combined. Adjust seasonings to taste.
- Assemble the Wraps
- Lay a nori sheet on a flat surface, shiny side down. Spread a spoonful of tuna salad across the bottom third of the sheet.
- Add a few slices of avocado on top of the tuna salad.
- Roll It Up
- Roll the nori sheet tightly from the bottom, similar to making sushi or a burrito. If the edge doesn’t stick, dab a little water on it to seal the roll.
- Serve and Enjoy
- Slice the wraps in half or enjoy them whole. Pair with a side of fresh veggies or a light miso soup for a complete meal.
Why This Works for Athletes
This seaweed-wrapped tuna salad is a balanced meal that checks all the boxes:
- High Protein: Tuna supports muscle recovery and keeps you full.
- Healthy Fats: Avocado fuels your brain and provides long-lasting energy.
- Low Carb: Seaweed wraps offer a light, clean alternative to heavy breads.
- Nutrient-Rich: Every ingredient contributes vitamins, minerals, and antioxidants to power your day.
Perfect for On-the-Go
Whether you’re heading to a tournament, squeezing in practice, or looking for a post-round snack, these wraps are portable and easy to pack. Wrap them in parchment paper or store in an airtight container, and you’ve got a meal that travels as well as you do.