Tunacado Toasties

If you’re a fan of tuna salad, I can’t wait for you to try this! It takes tuna salad to the next level with a bunch of fresh ingredients in the mix—avocado, microgreens, green onions, lemon—and it’s a breeze to make. Eat it straight-up, scooped over a salad, in a sandwich or wrap, or as I most like to, spread on sliced whole-wheat toasties (toast triangles).

As far as nutrition goes, it doesn’t get more balanced. The tuna is your lean protein loaded with omega-3 fatty acids, which are great for your heart. Cottage cheese piles on even more protein plus calcium for bone health. And as for the avocado—hello healthy monosaturated fats! The microgreens deliver vitamins C, E, and K, all of which support immune health and reduce inflammation. And you can thank the whole-wheat bread for its digestion-aiding and energy-sustaining fiber.

serves 1 or 2 | prep time: 5 minutes | cook time: 5 minutes

per serving: calories 379 kcal | protein 23g | fat 9g | carbohydrate 22g | fiber 8g

INGREDIENTS

• ½ large avocado

• One 5 to 6-ounce can solid white albacore tuna in water, drained and flaked

  Crave, Cook, Nourish Steph Grasso, MS, RD; with Liz Crain

• ¼ cup 2% cottage cheese (or whatever fat content you prefer)

• 2 cups microgreens (or any greens of choice, finely chopped), divided

• 2 tablespoons finely chopped pickled banana pepper or pepperoncini

• 2 tablespoons fresh dill, finely chopped

• 1 tablespoon finely chopped green onions (white and green parts)

• 1 tablespoon fresh lemon juice (about ½ small lemon)

• ⅛ teaspoon kosher salt

• 2 slices whole-wheat bread

DIRECTIONS

In a medium bowl, mash the avocado with a fork or spoon until fairly smooth. Add the tuna and cottage cheese and stir until well combined. Add 1 cup of the microgreens, the banana pepper, dill, green onions, lemon juice, and salt. Stir to combine.

In a medium serving bowl, place the remaining 1 cup microgreens (f). Top them with the prepared tuna mixture.

Toast the bread until golden brown and nicely crisped. Slice each piece of toasted bread diagonally into 2 triangles and serve alongside the tuna mixture. Refrigerate leftover tuna salad for up to 3 days.

STEPH’S TIP

I like having the microgreens on the bottom because it’s easier to eat them that way, but you can also first top the toast with them and then spread on the tuna mix.

Reprinted with permission from Crave, Cook, Nourish by Steph Grasso, MS, RD; with Liz Crain. Photographs copyright © 2026 by Erin Scott 

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