Spicy Avocado Tuna Salad with Harissa Dressing – Healthy Protein-Packed Lunch Recipe
If you’re craving a bold, zesty salad that hits the perfect balance between creamy and fiery, look no further than this Avocado and Tuna Salad with Harissa-Mustard Dressing, inspired by flavors from the southern Mediterranean. Nicknamed the “Sud du Sud” salad, it features ripe avocado, juicy baby tomatoes, and flaky tuna, all tossed in a vibrant dressing made with harissa, mustard, lemon, and neutral oil.
This salad is ideal for hot days, light lunches, or any time you need a quick, high-flavor dish with minimal effort. It’s healthy, packed with protein and good fats, and easy to make in under 20 minutes.
Why You’ll Love This “Sud du Sud” Salad
- Spicy & bright – The harissa-mustard dressing adds heat, acidity, and depth.
- Creamy & satisfying – Ripe avocado makes it rich and smooth.
- Protein-rich – Tuna adds lean protein for a filling, balanced meal.
- Quick to make – Perfect for meal prep or last-minute lunches.
- Fresh and herbaceous – Finished with parsley for a refreshing bite.
Ingredients
For the Spicy Harissa-Mustard Dressing (“Sauce Sud du Sud”)
- 1 egg (approx. 50 g)
- 15 g (1 tbsp) strong Dijon mustard
- 20 g (1 tbsp) harissa paste or sauce
- 20 ml (1 tbsp + 1 tsp) fresh lemon juice
- 60 ml (¼ cup) neutral oil (canola, sunflower, or grapeseed)
- 3 g (½ tsp) salt
For the Salad
- 150 g (1 cup) baby tomatoes, sliced (cherry or grape tomatoes)
- 160 g (about 1 large or 1½ medium ripe avocados), diced
- 60 g (¼ cup) canned tuna, drained and flaked
- 5 g (1 tbsp) chopped fresh parsley
Instructions
Step 1 – Make the “Sud du Sud” Dressing
- In a tall, narrow container, crack the egg.
- Add mustard, harissa, and lemon juice.
- Blend briefly with an immersion blender until smooth.
- While blending, slowly drizzle in the neutral oil to create a creamy emulsion.
- Add salt, blend again, and chill until ready to use.
💡 Pro Tip: Use a container that’s just slightly wider than your hand blender head to help the emulsion form properly. A wide container will make it harder for the sauce to thicken.
Step 2 – Assemble the Salad
- In a mixing bowl, combine the sliced baby tomatoes, diced avocado, and flaked tuna.
- Pour the harissa-mustard dressing on top.
Craving more quick and refreshing ideas? Try our Creamy Basil Avocado Salad or this Tuna Pasta Salad with Basil Vinaigrette. For a heartier twist, pair it with our Marry Me Chicken or Chicken with Roquefort Sauce.
- Gently fold everything together using a spatula. Avoid mashing the avocado or breaking up the tuna too much.
- Garnish with chopped parsley.
- Serve chilled for maximum refreshment and flavor.
Substitutions and Variations
- No harissa? Use sriracha or chili paste. Add a pinch of smoked paprika for extra flavor.
- Egg-free version: Use 2 tbsp mayonnaise or aquafaba in place of the egg for the dressing.
- No avocado? Try diced cucumber, chickpeas, or hearts of palm.
- Different protein: Swap tuna for grilled shrimp, smoked salmon, or chickpeas.
- Add crunch: Toss in chopped walnuts, sunflower seeds, or crispy pita strips.
- Make it a meal: Serve over cooked couscous, quinoa, or baby spinach.
Tips and Tricks
- Emulsify Your Dressing Correctly – Slowly add oil while blending for the perfect creamy texture.
- Tame the Heat – Harissa heat varies. Start with a small amount and taste before adding more.
- Use Ripe Avocados – Not too soft or firm. Dice just before mixing to prevent browning.
- Use Good Tuna – Tuna in water is light; tuna in oil is richer. Always drain well.
- Serve Cold – Chill the salad for 15–30 minutes for the best taste and texture.
Frequently Asked Questions
Can I make this salad ahead?
Make the dressing ahead of time (up to 2 days). Assemble the salad fresh for the best avocado texture.
Can I use olive oil instead?
Neutral oil is ideal so the harissa flavor isn’t overpowered. If needed, use grapeseed or light-tasting avocado oil.
How spicy is this salad?
It depends on your harissa! The creamy elements (avocado, egg) help balance the heat.
Where can I buy harissa?
Look in the international aisle or order online. Paste-style harissa gives the best texture for dressing.
How long will leftovers keep?
Eat within 24 hours. The avocado may brown, but the flavor remains good.
Serving Ideas
- Serve in pita bread for a spicy sandwich.
- Add over greens or grains like couscous.
- Use as a filling in lettuce cups or wraps.
- Pair with sparkling lemon water or mint tea.
Final Thoughts
This Spicy Avocado and Tuna Salad with Harissa-Mustard Dressing brings together bold Mediterranean heat with creamy, nourishing ingredients. It’s quick, refreshing, and flexible—perfect for your weekly lunch rotation or a light dinner that still satisfies.
With baby tomatoes, ripe avocado, and a unique homemade dressing, the “Sud du Sud” salad makes every bite exciting.
More Quick and Flavorful Recipes
- Tuna Pasta Salad with Basil Vinaigrette – fresh, creamy, and great for meal prep.
- Creamy Basil Avocado Salad – smooth and full of flavor.
- Avocado and Hard-Boiled Egg Salad – protein-packed and satisfying.
- Chicken with Roquefort Sauce – rich and flavorful.
- Marry Me Chicken – creamy, garlicky, and unforgettable.
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Spicy Avocado Tuna Salad with Harissa Dressing
Ingredients
For the Dressing:
- 1 egg
- 15 g Dijon mustard
- 20 g harissa paste
- 20 ml lemon juice
- 60 ml neutral oil canola, sunflower, or grapeseed
- 3 g salt
For the Salad:
- 150 g sliced baby tomatoes
- 160 g diced avocado 1 large or 1½ medium
- 60 g flaked canned tuna
- 5 g chopped parsley
Instructions
Prepare the dressing:
- In a tall, narrow container, blend the egg, mustard, harissa, and lemon juice. Slowly stream in the neutral oil while blending to emulsify. Add salt and chill.
Assemble the salad:
- In a bowl, mix sliced baby tomatoes, avocado, and tuna. Drizzle with dressing and fold gently. Pour as much sauce as needed to your liking; some people prefer very creamy salads, while others do not.
Finish and serve:
- Top with parsley and serve cold. Optionally, add grains, greens, or bread to make it more complete.
Video
Notes
Tips and Tricks
- Emulsify Your Dressing Correctly – Slowly add oil while blending for the perfect creamy texture.
- Tame the Heat – Harissa heat varies. Start with a small amount and taste before adding more.
- Use Ripe Avocados – Not too soft or firm. Dice just before mixing to prevent browning.
- Use Good Tuna – Tuna in water is light; tuna in oil is richer. Always drain well.
- Serve Cold – Chill the salad for 15–30 minutes for the best taste and texture.
