Rice Salad with Tuna

This rice salad with tuna is packed with protein and flavor. It’s easy to make, really satisfying for lunch or a light dinner, and an excellent option for meal prep.

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A bowl of rice salad with tuna with a fork in it.

Grain-based salads and bowls are the best. Next on your list should be this quinoa tabbouleh salad and this rice-based fruit and nut salad. Check out all of our salad recipes for more inspiration.

Why You Will Love This Recipe

  • This recipe is great for leftovers! If you can make something one time and eat multiple times, you’ll be a happy camper.
  • Taste. This salad brings the texture: crunchy veggies, chewy rice, and a light, fresh dressing with a hint of dill. 
  • Salads like this one bring a whole new meaning to tuna salad. Gone are the store-bought, mayonnaise-laden, heavy tuna salads a la Subway. Who needs that crap? Not us. 🙂
  • Perfectly portable, this brown rice tuna salad is great to tote to work or school.  
  • You have control over the ingredients. When something is homemade, you know everything that goes into it. Especially the most important ingredient: love. 😉
A forkful of rice salad with tuna.

Ingredients

Find the complete ingredient list, with measurements, in the recipe card below.

For the Salad:

  • Cooked Rice – Use your favorite! We love using brown rice, but basmati, jasmine, and white rice varieties all work. Need a fool-proof method for cooking brown rice? Check out this post for the details. 
  • Celery – A classic veggie for tuna with a delicious crunch.
  • Onion – Use red or white onion.
  • Slaw Mix – We use a mix of red cabbage, napa cabbage, and carrots.
  • Tuna – Canned tuna is an inexpensive protein option. 

For the Dressing:

  • Oil – We use either olive oil or MCT oil for homemade dressings.
  • Lemon Juice – Fresh juice stands in for vinegar as an acid in this recipe. So fresh and bright tasting!
  • Dill – Use one tablespoon of fresh dill or 1/4 teaspoon of dried.
  • Salt + Pepper – A pinch of salt and pepper brings out the best in your ingredients.

Expert Tip!

Drain the canned tuna thoroughly to prevent the salad from becoming watery, and then gently flake the tuna with a fork to maintain a nice texture.

Ingredients on a counter.

Equipment

  • Large Mixing Bowl – Using a large bowl is best for mixing salad, so you have lots of room to stir.
  • Small Mason Jar – A small jar with a lid is our tested and true method for mixing salad dressing.
Our Pick
Small Mason Jars with Lids
  • Ideal size for dressings.
  • Also great for gifting.


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Instructions

Scroll to the recipe card at the bottom for the FULL recipe details.

Step 1

Place the salad ingredients in a large bowl.

Ingredients in a bowl.

Step 2

In a mason jar with a lid, shake all of the dressing ingredients together.

Shake it vigorously for 10-15 seconds to really combine it well.

Dressing ingredients in a jar.

Step 3

Pour the dressing over the salad ingredients in the bowl.

Toss it well to coat the salad ingredients really well with the dressing.

A collage of step by step process shots.

Substitutions

  • Use whole-grain or gluten-free pasta instead of rice. Quinoa is also delicious!
  • Substitute other herbs, such as fresh parsley or cilantro, for the dill.

Recipe Variations

  • Switch up the protein and use chopped cold ham, canned salmon, or chicken instead of tuna.
  • Make a vegetarian version by ditching the meat and swapping in chickpeas or white beans.
  • Add peas, green beans, olives, chopped red bell pepper, broccoli, green onions, or cherry tomatoes to boost the vegetables – and fiber.
A bowl of rice salad with tuna with a fork in it.

Serving Suggestions

  • Garnish with additional fresh herbs or a sprinkle of spiced walnuts for added crunch.
  • Serve it over a lettuce salad for added freshness and crunch.
  • Wrap it in a whole wheat tortilla or pita for a filling sandwich-type vibe.
  • Present the salad in your favorite Fiestaware to add to the color.

FAQS

Is rice salad with tuna healthy?

Yes! This recipe provides a good balance of carbohydrates, protein from tuna, and tons of vegetables. Opting for whole-grain rice adds to the healthy factor.

Can I make rice salad ahead of time?

Yes, this salad can be made in advance. Prepare it the night before and refrigerate it overnight. Just make sure to store it properly in an airtight container.

Storage Tips

To Store: Store any leftovers in an airtight container in the fridge for 3-4 days.

Overhead image of a bowl of rice salad with tuna with a fork in it.

More Recipes with Canned Tuna

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**This recipe was originally posted on September 2, 2015. Updated on June 30, 2024, with new recipe notes, writing, and photos.**

If you’ve tried this tuna rice salad, please rate it and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

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A bowl of rice salad with tuna with a fork in it.

Rice Salad with Tuna

Sharon Rhodes
This rice salad with tuna is packed with protein and flavor. It's easy to make, really satisfying for lunch or a light dinner, and an excellent option for meal prep.
5 from 2 votes
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine American
Servings 4
Calories 387 kcal

Ingredients
  

For the salad

  • 2 cups cooked brown rice
  • 2 celery stalks *finely diced
  • ¼ cup finely diced red onion
  • 2 cups slaw mix *with red cabbage, napa cabbage, carrots
  • 2 cans tuna drained and flaked

For the dressing

Instructions
 

  • Place the salad ingredients in a large bowl and mix them 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. Serve.

Video

Notes

Storage Tips
To Store: Store any leftovers in an airtight container in the fridge for 3-4 days.

Nutrition

Serving: 4Calories: 387kcalCarbohydrates: 27gProtein: 19gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gTrans Fat: 0.003gCholesterol: 31mgSodium: 342mgPotassium: 324mgFiber: 3gSugar: 2gVitamin A: 101IUVitamin C: 18mgCalcium: 46mgIron: 2mg
Keyword rice salad with tuna
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4 Comments

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

  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. 🙂 I love grain based salads. Stay tuned for many more! Enjoy the rest of your weekend. 🙂

5 from 2 votes (2 ratings without comment)

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