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I bought my first avocado at 28 years old. Embarrassing? Maybe. But I grew up in a meat-and-potatoes house where “exotic” meant putting paprika on chicken. When I finally tried one, stuffed with canned tuna for a quick lunch, I felt like I’d discovered something everyone else had known about forever. Fast forward a few years, and I’m stuffing avocados with leftover salmon almost weekly. It’s become my go-to when I want something that feels fancy but takes about 10 minutes.

This recipe is part of my complete guide on low-calorie weight loss recipes. If you’re looking for more satisfying meals that won’t derail your progress, that’s where I keep all my favorites.

What Makes This Work

The thing about salmon-stuffed avocados is they solve a problem I had for years. I’d eat a salad for lunch and be starving by 3pm, standing at the pantry staring at crackers. This keeps me full for hours because you’re getting healthy fats from the avocado and protein from the salmon. It’s around 320 calories per serving, which leaves plenty of room in your day for other meals.

I use canned salmon most of the time. Fresh is great if you have leftovers from dinner, but let’s be real – canned salmon costs about $3, takes zero cooking, and works perfectly. The bones are soft enough to mash right in (they’re actually good for you, extra calcium). If that grosses you out, just flake them out. No judgment.

When I Make This

This is my default lunch when I’m working from home and don’t want to think too hard. It’s also what I bring to potlucks now because it looks impressive but requires almost no actual cooking skill. People always ask for the recipe, which is funny because it’s basically just mixing things in a bowl.

I’ve made it for meal prep too. The salmon mixture keeps for about 3 days in the fridge. Just don’t stuff the avocados until you’re ready to eat them, or they’ll turn brown and look sad.

Storage Notes

If you’re making the salmon mixture ahead, keep it in an airtight container in the fridge for up to 3 days. Don’t mix it with the avocado until serving time. Once you’ve stuffed the avocado halves, eat them within a few hours. Avocados oxidize quickly, and while they’re still safe to eat when brown, they don’t look as nice.

You can freeze leftover canned salmon mixed with the other ingredients for up to a month, but I’ll be honest – I’ve never actually done this because I always eat it too fast.

What You’ll Need

For the Salmon Filling:

• 1 can (6 oz) pink or red salmon, drained
• 2 tablespoons Greek yogurt (I use full-fat, but nonfat works)
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1 celery stalk, finely diced
• 2 tablespoons red onion, finely diced
• Salt and black pepper to taste
• Pinch of garlic powder

For Serving:

• 2 ripe avocados
• Lemon wedges
• Optional: everything bagel seasoning, capers, or hot sauce

How to Make It

1. Prep Your Salmon

Open the can and drain it well. I usually press it against the side of the can with a fork to get extra liquid out. Dump it in a bowl and use your fork to break up any big chunks. If you see bones or skin, you can remove them or leave them – your choice. I leave them because I’m lazy and they mash in fine.

2. Mix the Filling

Add the Greek yogurt, lemon juice, dill, celery, red onion, salt, pepper, and garlic powder to the salmon. Mix it all together until it’s combined but not mushy. You want some texture left. Taste it and adjust the seasoning. I usually add more lemon juice because I like it tangy.

This is where you can get creative. Sometimes I throw in a teaspoon of Dijon mustard. Sometimes I add chopped cucumber. One time I added sriracha and it was excellent.

3. Prepare the Avocados

Cut your avocados in half lengthwise and remove the pits. I use the knife-tap method – carefully tap the knife into the pit, twist, and it pops right out. Then I run a spoon around the edge to loosen the flesh.

You can scoop out some of the avocado to make a bigger well for the salmon, but I don’t usually bother. The natural pit divot is enough space.

4. Stuff and Serve

Spoon the salmon mixture into each avocado half. I pile it pretty high. Squeeze fresh lemon juice over the top to keep the avocado from browning and to add brightness.

If you’re feeling fancy, sprinkle everything bagel seasoning on top. It makes it taste like you’re eating a bagel and lox, but with way fewer calories and carbs.

Quick Notes

The type of salmon matters a little. Pink salmon is milder and cheaper. Red (sockeye) salmon has more flavor and costs more. I bounce between both depending on what’s on sale. Salmon is one of the best sources of omega-3 fatty acids, which is why nutritionists love it so much.

Greek yogurt makes this creamy without adding mayo. I know some people use mayo and that’s fine, but using Greek yogurt saves about 60 calories per serving and adds protein. If you want it even lighter, you can use 1 tablespoon yogurt instead of 2.

The avocado choice is crucial. You want them ripe but not mushy. When you press gently near the stem, it should give a little but not feel like pudding. Avocados ripen after they’re picked, so if yours are rock-hard, leave them on the counter for 2-3 days.

For other meals that keep you full, check out my collection of high-protein recipes that won’t blow your calorie budget. And if you’re specifically looking for more ways to cook fish, I’ve got a whole section of light seafood recipes that follow the same satisfying approach.

Nutrition Info

Per Serving (1 stuffed avocado half):

• Calories: 320
• Protein: 14g
• Fat: 26g
• Carbs: 12g
• Fiber: 8g

Why This Works for Weight Loss

Here’s the thing about avocados – they got a bad reputation in the low-fat diet era because they’re high in fat. But it’s the good kind of fat that actually helps you feel satisfied. I’d rather eat this for lunch and feel full until dinner than eat three rice cakes and be miserable.

The protein from the salmon is key too. When I was losing weight, I learned that protein at every meal made everything easier. No more afternoon slumps or vending machine visits.

This also works if you’re trying to eat fewer processed foods. It’s basically just whole ingredients mixed together. No weird additives or things you can’t pronounce.

Make It Your Own

I’ve watched friends make this about 50 different ways. Some people add chopped tomatoes. Some use crab instead of salmon. One friend uses cottage cheese instead of Greek yogurt (I haven’t tried this yet, but she swears by it).

If you’re feeding kids or picky eaters, you might want to skip the red onion or use less. My daughter picks it out every single time, but my son loves it.

You can also serve this on crackers or cucumber slices instead of in the avocado if you want to stretch the salmon filling further. That makes it more of a party appetizer than a meal though.

The important part is getting good salmon and ripe avocados. Everything else is pretty flexible. And if you mess it up somehow? Just scoop it all into a bowl and eat it with a fork. Still tastes good.

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Prep Time: 10 minutes
Cook Time: 0 minutes
Servings: 4 stuffed halves (2 full avocados)
Calories per serving: 320