Broccoli Tuna Salad

Name: Broccoli Tuna Salad
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Australian
Ingredients: 1/2 cup uncooked brown rice; 425g (15 oz) can of tuna in spring water, drained; 1 large head of broccoli (about 250g / 8.8 oz), cut into bite-size pieces; 1 small red onion, finely diced; 1/2 cup (80g / 2.8 oz) dried dates, diced; 1/3 cup roasted almonds, chopped; 100g (3.5 oz) Greek-style feta cheese, crumbled; 1 tablespoon dijon mustard; 2 tablespoons tahini; 1/3 cup white wine vinegar; 1 teaspoon salt; 1/4 teaspoon pepper

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This protein-packed tuna broccoli salad combines brown rice, feta, and roasted almonds, all tossed in a light tahini dressing. It’s hearty, nutritious, and perfect for easy, healthy meal prep!

Alright, friends, I’m back with another must-try tuna salad—and this one’s a game changer! After sharing my Tuna Cucumber Edamame Salad a few weeks ago, I knew a broccoli version was next on the list. So here is my broccoli tuna salad!

Forget bland, soggy salads—this one is packed with crisp broccoli, tangy feta, crunchy almonds, and protein-rich tuna for a fresh, flavorful bite every time. Whether you're looking for a satisfying lunch or a crowd-pleaser for your next picnic, this salad is your new go-to, any time of the year!

Ingredients You'll Need

This tuna broccoli salad comes together with just 9 wholesome ingredients:

Tuna: Choose a high-quality skipjack tuna that is pole-and-line caught (best option with no nets) and packed in spring water for the freshest flavor.
Rice: Brown rice adds heartiness, a nutty flavor, and plenty of fiber.
Feta Cheese: A firm, crumbly Greek-style feta provides the best texture and tangy flavor.
Broccoli: Finely chopped broccoli florets add a fresh crunch and make up the bulk of the salad.
Dates: Their natural sweetness ties all the flavors together beautifully.
Almonds: Roasted almonds bring a nutty crunch to the salad.
Mustard: Dijon mustard adds depth to the tahini dressing.
Vinegar: White wine vinegar brightens the dressing with its subtle sweetness and balances the flavors.
Red Onion: Adds a pop of color and a slightly sharp, spicy bite. If you prefer a milder option, use shallots or omit them.

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

How to Make Broccoli Tuna Salad

This salad is quick and easy to prepare in just four key steps:

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

Sauté the Broccoli: Heat a bit of olive oil in a pan over medium heat. Add the broccoli florets and sauté for about 5 minutes, or until tender and slightly crispy.

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

Tahini mustard dressing in a bowl with a whisk.

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

Assemble the Salad: In a large bowl, combine the rice, tuna, broccoli, dates, and almonds. Crumble the feta cheese on top.

Dress and Toss: Pour the dressing over the salad and toss everything together until evenly coated.

Recipe Variations

Take your broccoli tuna salad to the next level with these creative ideas:

Grain Swap: Replace the brown rice with quinoa, farro, or bulgur for a different texture and flavour.
Nut-Free Option: Swap the almonds for toasted sunflower or pumpkin seeds.
Extra Greens: Toss in baby spinach, rocket (arugula), or kale for added freshness.
Creamier Dressing: Mix in a spoonful of plain greek yogurt for a richer, tangier dressing.
More Protein: Add boiled eggs, chickpeas, or white beans for extra protein.
Citrusy Twist: Add lemon zest or a squeeze of fresh lemon juice for brightness.
Spice It Up: A pinch of red pepper flakes or a dash of smoked paprika can add a nice kick.

Broccoli tuna salad in a large bowl with spoons.

How to store

Store leftover tuna broccoli salad in an airtight container in the fridge for 3-4 days.

Recipe FAQ

Can I make this salad ahead of time?

Yes! This salad keeps well for up to 3 days in the fridge. Store it in an airtight container and add the dressing just before serving for the best texture.

Can I use canned tuna in oil instead of water-packed tuna?

Absolutely! Tuna in olive oil adds extra richness. Just drain it lightly and use some of the oil in the dressing for more flavour.

How do I keep the broccoli crisp?

Blanch it for 30–45 seconds, then immediately transfer it to an ice bath. This keeps it bright green and slightly crunchy.

What can I use instead of feta cheese?

Try crumbled goat cheese, shaved parmesan, or a dairy-free feta alternative.

Can I serve this salad warm?

Yes! Skip rinsing the rice in cold water and serve it slightly warm. You can also lightly sauté the broccoli instead of blanching.

Broccoli tuna salad served in bowl with a fork.

More Tuna recipes

Tuna Caper Salad

Mediterranean Tomato Tuna Salad

Tuna Grape Salad

Tuna Cabbage Salad

If you try this broccoli tuna 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.