Tuna and brown rice salad recipe

(111 ratings)

We've got lots of quick and easy salad recipes like this tuna and brown rice salad made in just 10 mins. This tuna salad is perfect if you're on a diet

tuna and brown rice salad
  • healthy
  • Low-fat
  • healthy
Preparation Time10 mins
Total Time10 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories371 Kcal19%
Fat3.5 g5%

A brilliant, speedy and healthy lunch - perfect for packing in lunchboxes.

This tuna and brown rice salad was created by former Olympic swimmer Sharron Davies. It's brilliantly healthy, but also filling and will keep your energy levels up for the whole afternoon. A portion works out at under 400 calories but it also contains plenty of protein from the tuna and kidney beans. It's also a great way of using up leftover rice if you have cooked too much for last night's dinner. In fact, it's worth cooking too much for exactly this reason.

This recipe is part of our cheap family meals collection – under £1 a head


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




  1. Mix the rice with the salsa, onions, beans and peppers. Season to taste.
  2. Gently fold in the tuna.
  3. 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.

Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 11 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies