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Brown Rice Tuna Salad

Brown Rice Tuna Salad

Looking for an easy, protein packed salad for a nice light meal? Look no further than this Brown Rice Tuna Salad.

I’m a huge fan of these grain based salads for many reasons.

First, they make for great leftovers! Even though I love being in the kitchen and making my food from scratch , I’m also, somehow, simultaneously a lazy ass. ๐Ÿ˜‰ If I can make something one time and eat multiple times, I’m a happy camper.

Brown Rice Tuna Salad

Secondly, they are satisfying. The protein from the tuna is key to keeping your belly full. I like to choose Raincoast Tuna. Yes, it’s much more per can the popular Cloverleaf, but I stand behind companies like Raincoast who only sources its tuna from troll fisheries, a more selective, ocean-friendly fishing method. Sadly Cloverleaf continues to sell red listed yellow fin tuna and some of its albacore tuna comes from stocks of concern. *Source –> Greenpeace.org

Surely you can guess the third reason. Taste. These salads bring the texture. Crunchy veggies, chewy rice, and a light, fresh dressing with a hint of dill. Need a fool-proof method for cooking brown rice? Check out –> this post for the details. Salads like this one bring a whole new meaning to tuna salad. Gone are the store bought, mayo laden, heavy tuna salads a la Subway. Who needs that crap? Not us. ๐Ÿ™‚

Brown Rice Tuna Salad

Perfectly portable, this Brown Rice Tuna Salad is great to tote with you to work or school. It’s always a good idea to bring a lunch with you. Fast food or restaurant options are never usually ideal. Who knows what is being put into your food and I’m always suspicious of the quality.

Stick to the homemade where you know all the ingredients. Especially the most important one: love. ๐Ÿ˜‰

Brown Rice Tuna Salad

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Brown Rice Tuna Salad – Gluten Free

Sharon Rhodes
5 from 2 votes
Prep Time 15 minutes
Cook Time 0 minutes
0 minutes
Total Time 15 minutes
Course Salad
Cuisine American
Servings 4
Calories 302 kcal


  • For the Salad:
  • 2 cups cooked brown rice
  • 2 celery stalks finely diced
  • 1/4 cup finely diced red onion
  • 1/4 cup diced red pepper
  • 1/2 cup shredded cabbage I used savoy cabbage
  • 1/2 cucumber finely chopped
  • 2 cans tuna drained and flaked
  • For the Dressing:
  • 3 tbsp. olive oil
  • 1 lemon juiced
  • 1/4 tsp dried dill
  • 1/4 tsp sea salt
  • fresh pepper to taste


  • Place the salad ingredients in a large bowl and mix them together well
  • In a mason jar with a lid, shake all of the dressing ingredients together well
  • Pour the dressing over the salad and give it all a good stir
  • Refrigerate, covered for up to a week


Serving: 4Calories: 302kcalCarbohydrates: 28gProtein: 19gFat: 12gSaturated Fat: 1gCholesterol: 30mgSodium: 361mgPotassium: 371mgFiber: 3gSugar: 2gVitamin A: 455IUVitamin C: 30.9mgCalcium: 40mgIron: 2.2mg
Keyword brown rice tuna salad
Tried this recipe?Let us know how it was!

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    1. Hey Bobbie! Thanks for the love. ๐Ÿ™‚ I’m working on getting an email subscription together, but until then I generally post on Wednesdays and Fridays. I hope you check back! ๐Ÿ™‚

  1. This looks really fresh and yummy. I also started making brown rice this way about 2 months or so ago and I can’t believe how long I’ve been putting up with mushy brown rice! All the wasted years! Anyway, I’ve been looking for more grain & protein lunches and this sounds perfect. (btw, I was simply doing a Google search for food bloggers and came across yours and I really like it. Thanks for the recipes!)

    1. Hey Valerie! So glad Google sent you my way. ๐Ÿ™‚ I love grain based salads. Stay tuned for many more! Enjoy the rest of your weekend. ๐Ÿ™‚

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