Tuna-Stuffed Avocado: Quick High-Protein Recovery Snack

Why This Recipe Works for Athletes

This tuna-stuffed avocado takes under 10 minutes to prepare and delivers a powerful combination of complete protein from the tuna, healthy monounsaturated fats from the avocado, and anti-inflammatory omega-3s. It works as a post-training snack, a light lunch on easy training days, or a quick recovery bite between sessions. No cooking required — just mix and eat.

Ingredients

• 1 large ripe avocado
• 1 tin (160g) tuna in spring water, drained
• 1 tbsp Greek yoghurt
• 1 tsp lemon juice
• ½ tsp Dijon mustard
• 2 spring onions, finely sliced
• Small handful flat-leaf parsley, chopped
• Salt and pepper to taste

Instructions

1. Halve the avocado and remove the stone. Scoop out a small extra portion from each half to create more room — eat the extra pieces or mix them into the filling.
2. In a bowl, combine the drained tuna, Greek yoghurt, lemon juice, and Dijon mustard. Mix well.
3. Fold in the spring onions and parsley. Season with salt and pepper.
4. Spoon the tuna mixture into each avocado half, piling it generously.
5. Serve immediately, or cover with cling film and refrigerate for up to 4 hours.

Nutrition Notes

Each serving (one whole avocado) provides approximately 380 calories, 28g protein, 22g healthy fats, and 6g carbohydrates. Greek yoghurt replaces mayonnaise for a higher-protein, lower-fat filling without sacrificing creaminess. For extra carbohydrates post-training, serve with a couple of oatcakes or a slice of wholegrain toast. Make it dairy-free by substituting Greek yoghurt with 1 tbsp olive oil.

Prep time: 8 minutes | Servings: 1