Tuna Rice Salad

This make-ahead tuna and rice salad is perfect for warm days. It’s packed with crunchy veggies, toasted almonds, creamy feta, and a delicious sweet-chili dressing. Fresh, nourishing, and satisfying, it’s ideal for meal prep or quick, light summer lunches.

With the warmer days rolling in, my salad era is in full swing again! And this tuna and rice salad? It’s the perfect make-ahead meal for summer days. With a hearty rice base, protein-rich tuna, crisp veggies, crunchy almonds, salty feta, and a sweet-chili dressing that ties everything together… it’s a total winner.

It uses budget-friendly pantry staples and fresh, healthy produce. Plus you can customise it endlessly. Swap the rice for quinoa, change up the dressing, add extra veggies, herbs, or whatever you love. Whether you’re meal-prepping for the week or tossing it together for a quick dinner, this one is always a hit.

Ingredients You’ll Need

You only need a handful of simple, fresh ingredients to make this tuna and rice salad:

• Rice: White rice makes the salad hearty and filling, and it absorbs all the flavour from the dressing.
• Tuna: Choose a high-quality skipjack tuna that’s pole-and-line caught (no nets) and packed in spring water for the freshest taste.
• Cabbage: The crunchy base of the salad. Green cabbage works best, but red cabbage or a pre-shredded coleslaw mix are great options too.
• Red peppers: Two sweet red peppers (capsicums) add a pop of sweetness and crisp crunch.
• Cucumber: Two Lebanese cucumbers add refreshing crunch and make up the bulk of the salad.
• Red onion: Adds beautiful colour and a slightly sharp bite. Swap for shallots if you prefer something milder—or skip it entirely.
• Feta cheese: A firm, crumbly Greek-style feta provides the best texture and tangy flavour.
• Almonds: Roasted almonds bring a nutty crunch.
• Sweet chili sauce: Adds sweetness and a little heat to the dressing.
• Tahini: Gives the dressing a rich, creamy base.
• White wine vinegar: Adds brightness and acidity, pairing perfectly with the cabbage.

Complete list of ingredients and amounts is located on the recipe card below.

How to Make Tuna Rice Salad

This salad comes together quickly and easily in just a few simple steps:

Cook the Rice: Boil the brown rice according to the package instructions (about 35 minutes). Once cooked, drain and rinse under cold water to cool it down and prevent it from warming the other ingredients.

Chop and Prep: While the rice cooks, finely dice the red onion, cucumbers, and red peppers, and chop the almonds. Add the tuna to a large mixing bowl and flake it with a fork (or your fingers, if preferred).

Make the Dressing: In a small bowl or a screw-top jar, combine the tahini, white wine vinegar, sweet chili sauce, and a pinch of salt. Whisk or shake until smooth and well combined.

Assemble the Salad: Add the cooled rice, chopped vegetables, almonds, and flaked tuna to the large mixing bowl. Crumble the feta cheese on top.

Dress and Toss: Pour the dressing over the salad and toss everything together until evenly coated. Serve immediately, or refrigerate for later—this salad keeps well for meal prep!

Recipe Variations

Take your tuna and rice salad to the next level with these creative twists:

• Grain Swap: Replace the white rice with brown rice, quinoa, or barley for a different texture and flavour.
• Nut-Free Option: Swap the almonds for toasted sunflower or pumpkin seeds.
• Extra Greens: Toss in baby spinach, cos lettuce, or kale for added freshness. If using kale, massage it with the dressing first to tenderize.
• More Protein: Add boiled eggs, chickpeas, or edamame for an extra protein boost.
• Fresh Herbs: Stir in ½ cup of chopped fresh herbs like coriander (cilantro), mint, or basil for a bright, aromatic flavour.

How to Store

Store leftover tuna rice salad in an airtight container in the fridge for 3–4 days. For the best texture, keep the dressing separate and add it just before serving.

Recipe FAQ

More Tuna recipes

Tuna Caper Salad

Mediterranean Tomato Tuna Salad

Tuna Grape Salad

Tuna Cabbage Salad

If you try this tuna and rice salad recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

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