Tuna, Millet, Rocket & Avocado Salad
This tuna, millet, rocket, and avocado salad is fresh, light, and nourishing the perfect balance of protein, fibre, and healthy fats in one bowl. It’s a fantastic option for when you want something wholesome that also comes together quickly, making it ideal for both busy weeknights and satisfying lunches.
Millet and lentils form the hearty base here, offering a nutty flavour and a boost of plant-based protein and fibre. They pair beautifully with the creaminess of avocado, the tang of goat’s cheese, and the natural sweetness of cherry tomatoes. Rocket adds a peppery freshness, while red onion and cucumber keep things crisp. The tuna brings in lean protein, making the salad filling enough to stand on its own, while roasted almonds add crunch and a subtle richness.
The lemon and Dijon mustard dressing ties it all together with a zesty kick that balances the creaminess of the avocado and cheese. What makes this salad special is how it layers textures and flavours; creamy, crunchy, tangy, savoury that makes every bite feels interesting.
This recipe is great for families because it’s versatile and customisable: you can swap proteins, change up the vegetables, or adjust the cheese to suit your tastes. It also works well for meal prep, as the millet and lentils can be cooked ahead of time, and most of the salad components hold up well in the fridge. For individuals, it’s an easy way to get a nutrient-dense meal without fuss, perfect for work lunches or quick dinners.
Unlike many salads that leave you feeling hungry an hour later, this one is genuinely satisfying and balanced. It’s a great way to introduce more whole grains into your diet, while still keeping the flavours fresh, light, and enjoyable.
Tuna, Millet, Rocket & Avocado Salad
Rate this RecipeEquipment
- Baking tray (for almonds)
- Saucepan (for millet & lentils)
- Colander
- Mixing bowls
- Sharp Knife
- Chopping Board
- Whisk (for dressing)
Ingredients
- 1/2 cup almonds
- 1 cup Simply Wholesome Pantry Quick Cook Millet & Lentils
- 1 cup rocket roughly chopped
- 185 g canned tuna drained
- 1 lebanese cucumber chopped
- 1 1/2 cups cherry tomatoes quartered
- 1/2 red onion small, finely sliced
- 1/2 cup parsley leaves finely chopped
- 1 avocado large, diced
- 80 g goat's cheese crumbled
Dressing
- 1/4 cup extra virgin olive oil
- 1/2 lemon juice squeezed
- 1 teaspoon dijon mustard
- sea salt & cracked black pepper
Instructions
- Preheat the oven to 180°C conventional (160°C fan-forced). Roast the almonds for 10–15 minutes. Remove and set aside until cooled. Roughly chop.
- Bring a large pot of water to the boil. Add the Simply Wholesome Pantry Quick Cook Millet & Lentils and turn the heat down to a gentle simmer. Cook for 10 minutes, then drain and run under cold water. Set aside.
- For the dressing: Combine all the ingredients in a small bowl and season to taste.
- In a large salad bowl, place the millet and lentils, rocket, tuna, cucumber, cherry tomatoes, red onion, parsley, avocado, goat's cheese and roasted almonds. Season well, then drizzle over the dressing and gently toss.
Notes
Practical Cooking Tips & Tricks
- Cool millet and lentils before tossing into salad to avoid wilting rocket.
- Roast extra almonds, they store well and can be used for other meals.
- Add avocado at the last minute to prevent browning.
- Don’t overmix when tossing, you want the avocado and cheese to hold some shape.
- For meal prep, keep dressing separate until ready to serve.
Serving Suggestions
- Serve with crusty bread for a more filling meal.
- Add boiled eggs for extra protein.
- Swap goat’s cheese for feta for a saltier punch.
- Serve as a side with grilled fish or chicken.
- Pack into lunchboxes as a complete meal.
Make Ahead / Prepare Ahead
- Cook millet & lentils and roast almonds 1–2 days in advance.
- Store separately in airtight containers.
- Assemble salad fresh to avoid soggy textures.
Freezer Friendly
- Not suitable for freezing due to avocado and fresh greens.
Storage Advice
- Store leftovers in the fridge in an airtight container for up to 2 days.
- Add fresh avocado just before serving if prepping ahead.
Meal Prep Instructions
- Divide salad base (millet, lentils, vegetables, almonds) into containers.
- Keep tuna, avocado, and dressing separate.
- Combine just before eating for best freshness.
Substitutions
Vegetables (5 options):- Baby spinach — a milder leafy base.
- Roasted capsicum — smoky and sweet.
- Shredded carrot — adds crunch and colour.
- Snow peas — crisp and fresh.
- Zucchini ribbons — light and summery.
- Grilled salmon — rich and satisfying.
- Shredded chicken breast — lean and simple.
- Pan-fried tofu — great plant-based option.
FAQs
- Can I make this vegetarian? Yes, omit tuna and add chickpeas or extra lentils.
- Can I use a different cheese? Feta, ricotta salata, or shaved parmesan work well.
- Can I prep this ahead? Yes, but add avocado and dressing just before serving.
- Can I use another grain instead of millet? Yes, try quinoa, couscous, or brown rice.
- How do I keep avocado from browning? Toss lightly in lemon juice before adding.
Helpful Hints / Pro Tips
- Use canned tuna in olive oil for extra flavour.
- Add fresh mint or basil for brightness.
- Toast almonds on the stovetop if short on time.
- Swap goat’s cheese for a dairy-free option if needed.
- Add pomegranate seeds for colour and sweetness.
- Use baby rocket if you prefer a milder taste.
- Make extra dressing — it’s great for grain bowls.
- Serve slightly chilled for best texture.
Related Recipes
- Halloumi & Chickpea Abundance Bowl with Roasted Sweet Potato and
- Pan-Fried Halloumi, Cherry Tomatoes & GF Cous Cous Salad
- Couscous With Capsicum, Tuna & Almonds
- 10-Minute Chickpea, Tuna & Goat’s Cheese Salad
- Rocket, Tuna & Lentil Salad
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