Tuna and brown rice salad recipe

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  • Healthy
  • Low-fat
serves: 1
Skill: easy
Prep: 10 min

Nutrition per portion

Calories 371 kCal 19%
Fat 3.5g 5%
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  • This quick, healthy and tasty tuna and brown rice salad is perfect for lunch boxes.

    Our tuna and brown rice salad is a healthy, filling and colourful dish perfect if you’re wanting a lighter lunch or a starter before dinner.

    It was created by ex-Olympic swimming champion and mum-of-three, Sharron Davies.

    A portion of this salad works out at only 371 calories per serving and 3.5g of fat – ideal if you’re trying to be good or you’re on a diet. This recipe is packed full of protein not only from the tuna but from the kidney beans too, meaning it should keep you fuller for longer.

    This tuna and brown rice salad also a great alternative to sandwiches in a lunchbox!

    This recipe serves 1 person and will take 10 mins to prepare.


    • 150g cooked brown basmati rice (or 65g raw brown basmati cooked until tender)
    • 3tbsp fresh salsa dip
    • Red onion sliced
    • 50g black olives
    • 50g red kidney beans
    • 50g canned sweetcorn
    • 50g canned or bottled peppers, drained and sliced
    • 1 (80g) can tuna steak in brine, drained and flaked
    • Salad leaves to serve


    • Mix the rice with the salsa, onions, beans and peppers. Season to taste.

    • Gently fold in the tuna.

    • Place a handful of leaves at the base of your lunch box or serving bowl, then heap the rice salad on top. If you like, top with a bit of extra salsa to taste.

    Top tip for making Tuna and brown rice salad

    Swapping white rice for healthier brown rice, as well as eating a healthy diet and doing regular exercise, could cut your chance of developing type 2 diabetes.

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