Quick • Fresh • Protein-Packed • 5-Minute Meal
Quick Description
A fast, high-protein toast made with creamy avocado, seasoned tuna, and crisp cucumber slices on toasted bread. Light but filling — perfect for breakfast, lunch, or a post-workout meal.
Servings & Timing
Servings: 1–2
Prep Time: 5 minutes
Cook Time: None (just toast)
Total Time: 5 minutes
Protein: ~32–40g (depends on tuna + bread)
Ingredients
For the Toast
- 2 slices of bread (whole grain or protein bread for extra protein)
- 1 ripe avocado
- Salt & pepper to taste
- Squeeze of lemon (optional)
For the Tuna Mix
- 1 can tuna (in water), drained
- 1–2 tbsp Greek yogurt or light mayo
- ¼ tsp garlic powder
- ¼ tsp black pepper
- Pinch of salt
- Optional: 1 tbsp diced red onion or celery
Toppings
- Sliced mini cucumbers or regular cucumber
- Extra black pepper
- Fresh herbs (optional)
Instructions
1. Toast the bread
Toast bread slices until golden and slightly crisp.
2. Prepare the avocado base
Mash the avocado in a small bowl.
Season with:
- Salt
- Pepper
- A squeeze of lemon
Spread evenly on the toast.
3. Mix the tuna
In another bowl combine:
- Tuna
- Greek yogurt or mayo
- Garlic powder
- Salt & pepper
Mix until creamy.
Spread the tuna mixture over the avocado toast.
4. Add toppings
Place sliced cucumbers on top.
Finish with extra pepper if desired.
Serve immediately.
Storage
This recipe is best served fresh.
However:
Tuna mix:
Can be stored in fridge 2–3 days.
Avocado base:
Add lemon and store only 1 day (prevents browning).
Make It High-Protein
✔ Use protein bread
✔ Add extra ½ can tuna
✔ Use 100% Greek yogurt (no mayo)
✔ Add sliced boiled eggs on top
✔ Sprinkle hemp seeds or chia seeds
✔ Add a layer of cottage cheese under the avocado
Flavor Upgrade Tips
- Add chili flakes
- Add diced pickles or jalapeños
- Add dill or parsley
- Drizzle with hot honey
- Add thin sliced tomatoes
- Add smoked paprika on top
