5-Minute Dijon Tuna and Avocado Toast
Flaky canned tuna mashed with tangy Dijon mustard and creamy avocado, served on whole-wheat toast with crisp cucumber slices. A savory, zero-cook pescatarian lunch packed with 38 grams of protein.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Store any remaining avocado wrapped tightly in plastic wrap in the refrigerator with a drop of lemon juice to prevent browning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place the drained canned tuna
- 01
Place the drained canned tuna
Place the drained canned tuna, avocado, and Dijon mustard in a small bowl.
Tap card to mark done - 02
Mash the ingredients together using a fork…
Mash the ingredients together using a fork until well combined and creamy while keeping some texture.
Look for: well combined and creamy while keeping some texture
Tap card to mark done - 03
Slice the cucumber into thin rounds
Slice the cucumber into thin rounds.
Tap card to mark done - 04
Toast the slice of whole-wheat bread in…
Toast the slice of whole-wheat bread in a toaster to your desired level of crispness.
Tap card to mark done - 05
Spread the Dijon tuna and avocado mixture…
Spread the Dijon tuna and avocado mixture evenly over the warm toast.
Tap card to mark done - 06
Top the tuna spread with the sliced…
Top the tuna spread with the sliced cucumber rounds and serve immediately.
Ready when: everything is assembled and ready to enjoy
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