Fit Food Wizard
Follow me
Healthy Tuna Spread

Healthy Tuna Spread

We like healthy spreads at home and we totally love this tasty tuna spread. Compared to the classic recipe, it can boast the lower fat and calories content, which is great especially if you love spreads too and mostly you eat more than it would be appropriated :)

This delicious and nutritious tuna spread goes very well with whole-wheat or gluten-free bread, but you can enjoy it with crunchy corn or rice breads too. You will only need 4 commonly available ingredients and salt to prepare it. And what's the best thing, 1 of 4 portions contains only 95 calories (if using avocado)!

The trick in the recipe is that a large portion of the butter is replaced with chickpeas, which will beautifully soften the spread and, in addition, it will bring even more vitamins, minerals, fiber and protein than butter. The spread won't be extremely buttery, but will be just good. In the second part of the spread you can use either butter or avocado to move it to an even healthier level. I recommend using a more creamy avocado of the Haas variety (that's the smaller and darker one).

Tuna is a great ingredient, because besides that it almost explicitly contains proteins, it also provides omega-3 fatty acids. Try this delicious tuna spread, you will definitely enjoy it.



  1. Put tuna with water or oil into a blender, add other ingredients and blend until smooth.
  2. When done, spread on whole-wheat (or other) bread.
  3. You can sprinkle the spread with chopped chives or green onion.
Preparation time10 minutes
Yields4 servings
Nutritional information / 1 serving
Calories95 Kcal
Carbohydrates3 g
Fiber3 g
Proteins7 g
Fat6 g
Lucia Wagner

I am a fit food wizard nutritionist and I conjure up these healthy and tasty fitness recipes.

My goal is to show you that eating healthy can be easy-breezy.

Lucia Wagner


✉️ Send me your favorite recipe.

Do you like to cook healthy and want to publish your favorite recipe on Fit Food Wizard?
Email it to me and I will be happy to try it and publish it.