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Tuna Avocado Toast

Indulge in a diabetes-friendly tuna avocado open-face sandwich, featuring creamy avocado atop a hearty slice of whole grain bread, topped with protein-rich tuna and a sprinkle of fresh herbs. This delicious and balanced meal offers a satisfying combination of flavours and nutrients, perfect for maintaining stable blood sugar levels while enjoying a light lunch or snack.
Servings: 2
Calories: 219.8kcal
Prep Time5 minutes
Total Time5 minutes

Ingredients

  • ½ avocado ripe
  • 5 oz tuna canned, drained
  • ¼ cup celery chopped
  • 1 tbsp red onion chopped
  • 1 tsp lemon juice fresh
  • 1 tbsp cilantro chopped (optional)
  • ⅛ tsp salt
  • 1 pinch pepper or to taste
  • 2 slices bread whole grain

Instructions

  • In a medium bowl, mash the avocado with a fork.
    ½ avocado
  • Add the drained tuna, celery, red onion, lemon juice, cilantro (if using), salt and pepper. Mix until well combined.
    5 oz tuna, ¼ cup celery, 1 tbsp red onion, 1 tsp lemon juice, 1 tbsp cilantro, ⅛ tsp salt, 1 pinch pepper
  • Lay out the two slices of whole grain bread and spread the tuna avocado mixture evenly on one slice of bread.
    2 slices bread
  • Top an extra squeeze of lemon juice or chopped cilantro.

Cooking Tips

  • Ripeness of Avocado: Ensure the avocado is ripe for easy mashing and a creamy texture.
  • Bread Selection: Choose whole grain or sprouted grain bread for the highest fibre content and best impact on blood sugar levels.
  • Customization: Feel free to add other veggies like cherry tomatoes or cucumber slices for extra flavour and nutrition.
  • Serving Ideas: This mixture can also be used as a dip for vegetable sticks or spread on rice cakes for a different twist.

Nutrition

Nutrition Facts
Tuna Avocado Toast
Serving Size
 
1 toast
Amount per Serving
Calories
219.8
% Daily Value*
Fat
 
9.1
g
14
%
Saturated Fat
 
1.4
g
9
%
Cholesterol
 
25.5
mg
9
%
Sodium
 
440.5
mg
19
%
Potassium
 
482.9
mg
14
%
Carbohydrates
 
17.5
g
6
%
Fiber
 
5.4
g
23
%
Sugar
 
2
g
2
%
Protein
 
18.1
g
36
%
Vitamin C
 
6.8
mg
8
%
Vitamin D
 
0.8
µg
5
%
Calcium
 
71.2
mg
7
%
Iron
 
2.2
mg
12
%
Magnesium
 
54.6
mg
14
%
Zinc
 
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.