If you can make pizza out of cauliflower, why can’t you make “tuna” out of seeds?

Like most other vegan copy-cat recipes (nut cheeses, cream sauces etc). this vegan tuna salad is made from seeds – sunflower seeds.


Once soaked and blended with some ingredients these sunflower seeds transform into very realistic looking tuna.

If you want a “fishy tuna” taste, add half a nori sheet (the seaweed sheets used to make sushi), but to be honest I forgot to add them and whilst the mixture didn’t have a fish taste at all it was delicious. So if you don’t have access to them or don’t want to add them, it’s fine.


Served inside avocados, this vegan tuna salad would make great appetizers.  Alternatively you can chop up the avo and add it to the mixture and serve on top of a bed of lettuce.


Vegan “Tuna” Salad Stuffed Avocados

A vegan and gluten free "tuna" salad made out of sunflower seeds. Stuffed into avocado's they make the prettiest little appetizers. This recipe is vegan, gluten free, wheat free, dairy free, nut free and sugar free.
Course: Mains, Sides
Dietary: Gluten Free, No Added Sugar, Nut Free, Vegan, Wheat Free
Servings: 4 servings


  • 1 cup raw sunflower seeds soaked in water for 3-6 hours
  • 1/4 cup chives chopped
  • 2 tbsp fresh parsley
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 1/2 sheet nori optional
  • 1 stalk celery finely sliced
  • 10 baby tomatoes quartered
  • 4 avocado halved and pitted
  • salt and pepper to taste

You will also need

  • food processor or blender


  • Soak sunflowers for 3-6 hours. This helps to soften them, making them creamier and easier to blend. Aim for 6 hours, but a minimum of 3 is fine.
  • Drain the sunflower seeds and add them to a blender or food processor. Add the chives, parsley, olive oil, lemon juice, vinegar and nori sheet (if using one) to the blender. Blend for 30 seconds at a time until you get a chunky mixture that resembles tuna. Add salt and pepper to taste.
  • In a mixing bowl combine the “tuna”, celery and tomatoes. Add salt and pepper to taste.
  • Divide the “tuna” mixture between the avocado halves. Scooping it into the middle. Serve immediately.


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