Creamy Tuna & Avocado Smash

Tuna avocado smash on toast

Why this is peri-perfect… Sometimes a girl just needs toast, am I right? This protein-packed version (which is oh-so filling) balances slow-digesting carbs from sourdough with healthy fats from avocado and tuna oil, plus 30g of protein to steady blood sugar, curb cravings, and keep you full for hours. The Greek yoghurt adds extra calcium to support bone health, while tuna delivers brain-loving omega-3s - just what your hormones and mood need. Quick, creamy, and nourishing, this is a one-slice wonder that ticks all the boxes for steady energy and happy hormones. When I’m working from home, this is my go-to.

Ingredients

1 slice sourdough bread (50g) – toasted

small avocado (50g flesh, ~¼–⅓ medium avo)

95g can tuna in olive oil (drained weight ~70g)

100g Greek yoghurt (thick, unsweetened)

Squeeze of lemon juice

Pinch of sea salt & cracked pepper

Optional: fresh parsley, chili flakes, or capers for extra zing

Instructions

1.     Toast your sourdough until golden.

2.     In a bowl, mash the avocado with Greek yoghurt, lemon, salt, and pepper.

3.     Fold through the drained tuna (keep a little oil for flavour if you like).

4.     Pile generously onto your sourdough and finish with herbs or chili flakes.

Per serve: Calories: 400, Protein: 30g, Carbs: 28g, Fat: 16g