This tuna rice salad is a budget-friendly versatile dish that's packed with flavour. It’s perfect for meal prep, a light dinner, or as a BBQ side.
Folks, you'll find this tuna rice salad fresh, satisying, filling and just packed with flavour!
It's perfect for lunch, dinner or meal prep. A quick and easy way to enjoy a healthy protein-rich salad!
This is a budget-friendly recipe. Hopefully you'll find everything to make it at hand, in your store cupboard, with only the fresh salad veggies needing purchased!
I've made this a lighter alternative to the usual tuna rice salad with mayo.
So if you're looking for a healthier tuna salad, you've come to the right place.
The salad is made with tender rice, protein-rich tuna, crisp fresh veggies and a low-fat homemade dressing.
It makes a great packed lunch or side dish-especially if you're after a tuna rice salad healthy option that still delivers on taste!
What makes my tuna salad different from other tuna rice salad recipes is the dressing. Instead of a heavy mayonnaise dressing, mine is a lighter version that you may have seen used in some of my other salad dishes too.
It's still full of flavour but lower in calories. It's a lighter choice that you'll love especially if you're trying to cut back on saturated fat but still want meals that are delicious and satisying.
With its bright Mediterranean colours and flavours this could easily be described as a Mediterranean tuna rice salad.
Whatever you call it, a tuna rice salad, tuna rice bowl or just a quick and convenient budget weekday dinner you'll keep coming back to make this.
This simple tuna rice salad is ready in just 45 minutes and flexible enough for you to use whatever salad veggies you have in your fridge.
And if you enjoyed this rice and tuna salad why not try these other tuna salads, borlotti bean and tuna salad or tuna pasta and sweetcorn salad?
Jump to:
Why You'll Love This Easy Tuna Rice Salad
- Quick and easy to make: Ready in just 45 minutes using simple ingredients you're likely to have at hand.
- Healthy, filling and satisfying: It's packed with protein from the tuna, fibre from the rice and salad, and made with a light low-calorie dressing.
- Budget-Friendly: This salad is a great way to make use of tinned tuna and leftover rice.
- Fresh vibrant Mediterranean flavours: Colourful vegetables give this salad a Mediterranean vibe.
- Perfect for meal prep: Can be enjoyed chilled as a grab and go lunch, light dinner or easy BBQ side.
Salad Ingredients
- Reduced Fat Mayonnaise - using full fat is OK but will alter the nutritional label.
- White Wine Vinegar - you can substitute with red wine vinegar.
- Basmati Rice - long grain white rice or jasmine will also work equally well in this recipe.
- Frozen Sweetcorn (defrosted) - you can also use canned corn or fresh corn.
- Cucumber
- Red Onion
- Red Bell Pepper (capsicum)
- Tomatoes
- Canned Tuna In Spring Water - you can use tuna in brine or olive oil but they will alter the taste of the salad, potentially making it too salty or oily.
- Freshly Ground Salt and Black Pepper
- Freshly Chopped Parsley For Decoration (optional)
See recipe card for quantities.
How To Make Tuna Rice Salad (Step By Step Instructions)
Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this easy tuna rice salad recipe:
Step 1
- Put all the dressing ingredients into a jar with a screw top lid. Shake well and season to taste.
Steps 2&3
- Cook the rice according to the packet instructions.
- Once cooked, pour the rice into a sieve and allow to cool completely.
Step 4
- Place the rice into a large mixing bowl. Fluff it up with a fork.
Step 5
- Stir the defrosted sweetcorn into the rice, then gradually add the rest of the salad ingredients.
Step 6
- Stir in the drained canned tuna.
Step 7
- Pour the dressing over, mix well and season to taste.
Step 8
- Decorate with the chopped parsley and serve.
Equipment
For This Tuna With Rice Salad Recipe You May Need….
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This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).
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This is the set of pans I recommend for cooking with.
The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.
The pans are suitable for all hobs including induction.
They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.
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FAQ's
How Many Calories Are In This Tuna Rice Salad?
There are 220 calories in this salad.
Do Rice And Tuna Go Together?
Yes together, rice and tuna are a great match. The fluffy texture of the rice paired with the rich savoury flavour of the tuna makes them a great base for all kinds of salads.
How Long Will Tuna Rice Salad Last In The Fridge?
Tuna rice salad will store in the fridge for 2-3 days in the fridge.
Can You Make Rice Salad A Day Ahead?
Yes you can make rice salad a day ahead. Store it in an airtight container in the fridge. You may need to refresh the dressing and fluff up the rice again before serving. I would not recommend keeping in the fridge for any longer than one day.
Can You Freeze Tuna Rice Salad?
I wouldn’t recommend it, the rice can turn mushy and the vegetables lose their crunch. Tuna also doesn’t freeze well once mixed into a dressed salad.
Other Popular Salad Recipes To Try
📋 Tuna Rice Salad Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Ingredients
For the low-calorie dressing: -
- 4 tablespoon reduced fat mayonnaise
- 4 teaspoon white wine vinegar
- 2 tablespoon water
- Salt and pepper to season
For the Tuna Rice Salad: -
- 300 g Basmati Rice
- 125 g frozen sweetcorn defrosted
- 100 g cucumber diced
- 85 g red onion finely diced
- ½ red pepper finely diced
- 2 tomatoes diced
- 2 x 145g canned tuna in spring water drained
- Freshly Ground Salt and Black Pepper
- Freshly Chopped Parsley for decoration
Instructions
- Put all the dressing ingredients into a jar with a screw top lid and shake well and season to taste.
- Cook the rice according to the packet instructions.
- Once cooked, pour the rice into a sieve and allow to cool completely.
- Place the rice into a large mixing bowl. Fluff it up with a fork.
- Stir the defrosted sweetcorn into the rice, then gradually add the rest of the salad ingredients.
- Stir in the drained canned tuna.
- Pour the dressing over, mix well and season to taste.
- Decorate with the chopped parsley and serve.
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
Rate The Recipe
If you’ve made this tuna rice salad recipe, or any other recipes on Neil's Healthy Meals, then please let me know.
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Stuart Watson-Smith
Perfect! I shall be making this and asking my guests what they think at my BBQ on Saturday. Thanks Neil!
Neil
That’s brilliant to hear Stuart, thank you! 😊 I’m glad the recipe has been published for you at just the right time! And I hope it goes down a treat at your BBQ on Saturday! Let me know what your guests think, I’d love to hear how it turns out. Enjoy!
angiesrecipes
That looks so colourful and summery. Perfect for backyard grill party!
Neil
Absolutely Angie! My mum used to make this for when we had large summer BBQ's and it went down really well with all our party guests!
Charlie DeSando
Looks great, Neil
Neil
Thank you Charlie! 🙂
Ben | Havocinthekitchen
I love tuna and enjoy it quite often (perhaps, one of most (and still) affordable proteins with all that food inflation!) This salad is a perfect combination of flavours; it's filling yet not overly heavy. Ben approves 🙂
Neil
Thanks so much for your kind comment Ben! I totally agree — tuna is such a great, affordable source of protein, and I’m really glad you enjoyed the salad. It’s one of my favourites for a quick, satisfying meal that doesn’t feel too heavy.
Michelle
What a light and delicious meal, perfect for summer!
Neil
Thanks so much Michelle! I'm really glad you think so. It’s definitely one of my go-to meals when the weather’s warm. Light, refreshing, and super easy to throw together!
sherry
I like the sound of this one Neil. I am a fan of rice and i love the idea of a lighter dressing. And I love tuna!
cheers sherry
Neil
Thanks so much, Sherry! I'm really glad this one caught your eye. If you love rice and tuna, I think you’ll really enjoy it. The lighter dressing keeps it fresh without compromising on flavour. Let me know if you give it a try!
2pots2cook
Looks very very tasty for outdoor meals since it's crazy hot here. Perfect for office lunch too! Thank you!
Neil
Thanks so much! Yes, this is definitely a great one for hot weather. No need to turn on the oven, and it travels well too. Perfect for picnics, lunchboxes, or a quick no-fuss meal. Hope you enjoy it!
Frank | Memorie di Angelina
Looks gorgeous, Neil! But for the corn kernels, this is just the kind of thing you'd see often on Italian tables in the summer. And on ours, even with the corn!
Neil
Thanks Frank! That’s such a lovely compliment. I’m delighted it reminds you of those fresh, summery Italian dishes. The corn adds a nice pop of sweetness, I think!. Hope it finds a place on your table this summer!
David @ Spiced
This looks like such an easy and healthy lunch idea! I also enjoy having lunch made like this - it just makes life easier on busy days. I've never made anything quite like this one, but I love the flavors here. Thanks for the inspiration, Neil!
Neil
Thanks so much, David! 😊 I’m really glad the recipe gave you a bit of inspiration, that’s exactly what I hope for! It’s such a handy one to have in the fridge for busy days, and the flavours come together so easily. Hope you give it a go sometime!
Mimi Rippee
Very nice! I love recipes with tuna!
Neil
Thanks so much, Mimi! I’m a big fan of tuna recipes too, they're so versatile and tasty. Glad you liked this one!
Judee Gluteh Free A-Z Blog
I just found your blog through your comment at Havoc in The Kitchen. I am excited to look through your recipes. I am vegan but it looks like many might work. Thanks.
Neil
Thanks so much for stopping by Judee and for your kind comment! I’m really glad you found my blog through Havoc in the Kitchen. While not all my recipes are vegan, quite a few can be easily adapted, and I do have a few vegan options. I hope you find some new favourites here!
Shashi | Savory Spin
I love the lighter dressing on this easy tuna and rice salad! Reminds me of a tuna veggie and rice salad my mom made, but hers had spices instead of a dressing. Fantastic filling and tasty dish, Neil! Looking forward to trying this!
Neil
Thankyou Shashi! 😊 I love that this brought back memories of your mum’s tuna, veggie, and rice salad. Nostalgic dishes like those are always the best! My lighter dressing just adds a fresh twist, but I bet her spiced version was delicious too. Would love to see that recipe! Hope you give it a try!
Jeff the Chef @ Make It Like a Man!
This Tuna Rice Salad sounds like a perfect light and healthy option, especially with the homemade low-fat dressing! I love that it's also budget-friendly and great for meal prep. The combination of fresh veggies and tender rice sounds really appealing.
Neil
Thanks for your comment Jeff! 😊 I’m really glad the salad ticks all the boxes for you — healthy, budget-friendly, and easy to prep ahead. The homemade dressing keeps it light without sacrificing flavour, and the veggies add that fresh crunch I love. Hope you get a chance to try it soon!
Raymund | angsarap.net
This looks like such a vibrant, fresh take on tuna salad, love how it skips the heavy mayo and still delivers on flavour! Nice one
Neil
Thanks so much Raymund! 😊 I’m really glad you liked the fresh take — skipping the mayo definitely keeps it lighter, but there’s still loads of flavour packed in. Perfect for a quick, healthy meal!