9 Simple Tuna and Rice Recipes for Quick Meals

Like Odysseus finding his way home after years at sea, you can discover culinary salvation in the humble combination of tuna and rice.

These nine recipes transform two pantry staples into nutritious, protein-packed meals that won’t strain your budget or schedule.

You’ll find everything from zesty Mediterranean flavors to comforting Asian-inspired dishes, all requiring minimal prep time.

The perfect balance of omega-3s, complex carbs, and fresh ingredients awaits in these versatile, health-conscious creations.

Classic Lemon Herb Tuna Rice Bowl

This light, invigorating tuna rice bowl combines zesty lemon, aromatic herbs, and protein-packed tuna for a quick, satisfying meal.

Perfect for lunch or a light dinner.

Ingredients:

• 2 cups cooked white or brown rice
• 2 cans (5oz each) tuna in water, drained
• 1 lemon (juice and zest)
• 2 tablespoons olive oil
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh dill, chopped
• 1 clove garlic, minced
• Salt and pepper to taste
• 1 avocado, sliced (optional)
• Cherry tomatoes, halved (optional)

Instructions:

Step 1: Cook rice according to package directions. Let cool slightly.

Step 2: In a large bowl, combine drained tuna, lemon juice, lemon zest, and olive oil. Flake the tuna gently with a fork.

Step 3: Add diced cucumber, chopped red onion, minced garlic, parsley, and dill to the tuna mixture. Season with salt and pepper.

Step 4: Divide the warm rice between serving bowls. Top with the tuna mixture.

Step 5: Garnish with avocado slices and cherry tomatoes if desired. Serve immediately.

Nutrition:

• Calories: 380 per serving
• Protein: 25g
• Carbohydrates: 45g
• Fat: 12g
• Fiber: 5g
• Sodium: 320mg
• Serves: 4

Spicy Mediterranean Tuna and Brown Rice Salad

This vibrant Mediterranean-inspired salad combines flaky tuna, nutty brown rice, and colorful vegetables with a zesty lemon dressing for a protein-packed meal perfect for lunch or dinner.

Ingredients:

• 2 cups cooked brown rice, cooled
• 2 cans (5oz each) tuna in water, drained
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• 3 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

Step 1: In a large bowl, fluff the cooled brown rice with a fork and break apart any clumps.

Step 2: Add the drained tuna, diced cucumber, red bell pepper, red onion, olives, and parsley to the rice.

Step 3: In a small bowl, whisk together the lemon juice, olive oil, oregano, red pepper flakes, garlic, salt, and pepper until well combined.

Step 4: Pour the dressing over the salad and gently toss until all ingredients are evenly coated.

Step 5: Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

Nutrition:

• Calories: 320 per serving
• Protein: 22g
• Carbohydrates: 35g
• Fat: 12g
• Fiber: 5g
• Sodium: 320mg
• Serving size: 1.5 cups

Creamy Avocado Tuna Rice Casserole

This comforting casserole combines flaky tuna, creamy avocado, and fluffy rice for a nutritious meal.

The dish bakes to perfection with a golden cheesy top that’s irresistible.

Ingredients:

• 2 cups cooked brown rice
• 2 cans (5oz each) tuna in water, drained
• 2 ripe avocados, mashed
• 1 cup plain Greek yogurt
• 1 cup shredded mozzarella cheese
• 1/2 cup diced red bell pepper
• 1/2 cup corn kernels
• 1/4 cup chopped cilantro
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

Step 1: Preheat oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish.

Step 2: In a large bowl, combine the mashed avocados, Greek yogurt, lemon juice, garlic, cumin, salt, and pepper until smooth.

Step 3: Fold in the tuna, cooked rice, bell pepper, corn, and half the cheese until well mixed.

Step 4: Transfer mixture to the prepared baking dish and spread evenly.

Sprinkle remaining cheese on top.

Step 5: Bake for 20-25 minutes until heated through and cheese is golden and bubbly.

Step 6: Remove from oven, let rest for 5 minutes, then sprinkle with fresh cilantro before serving.

Nutrition:

• Calories: 320 per serving
• Protein: 22g
• Carbohydrates: 28g
• Fat: 15g (mostly healthy fats)
• Fiber: 6g
• Sodium: 410mg
• Serving size: 1/6 of casserole

Asian-Inspired Tuna Rice Paper Wraps

These light and invigorating tuna rice paper wraps combine the flavors of Asia with protein-packed tuna and crisp vegetables for a perfect lunch or appetizer.

Ingredients:

• 2 cans (5oz each) tuna in water, drained
• 2 tablespoons sesame oil
• 1 tablespoon soy sauce
• 1 teaspoon ginger, grated
• 1 cup cooked rice, cooled
• 8 rice paper wrappers
• 1 cucumber, julienned
• 1 carrot, julienned
• 1 avocado, sliced
• 1/4 cup cilantro leaves
• 2 tablespoons sesame seeds
• Sweet chili sauce for dipping

Instructions:

Step 1: In a bowl, mix tuna, sesame oil, soy sauce, and grated ginger. Fold in the cooled rice and set aside.

Step 2: Fill a large, shallow dish with warm water. Dip one rice paper wrapper in the water for 10-15 seconds until soft, then place on a clean, damp towel.

Step 3: Place about 2 tablespoons of the tuna-rice mixture on the bottom third of the wrapper. Top with cucumber, carrot, avocado slices, and cilantro.

Step 4: Fold the bottom of the wrapper over the filling, fold in the sides, then continue rolling tightly to seal.

Step 5: Repeat with remaining wrappers and filling. Sprinkle with sesame seeds before serving with sweet chili sauce.

Nutrition:

• Calories: 210 per wrap
• Protein: 12g
• Carbohydrates: 24g
• Fat: 8g
• Fiber: 3g
• Sodium: 310mg

Mexican Tuna Rice Stuffed Bell Peppers

These colorful bell peppers stuffed with zesty tuna and rice make for a nutritious, protein-packed meal with a Mexican flair. Ready in under an hour and perfect for meal prep.

Ingredients:

• 4 large bell peppers (any color)
• 2 cans (5oz each) tuna in water, drained
• 2 cups cooked brown rice
• 1 can (15oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can (4oz) diced green chilies
• 1 tbsp olive oil
• 2 tsp cumin
• 1 tsp chili powder
• ½ tsp oregano
• ½ cup shredded Mexican cheese blend
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

Step 1: Preheat oven to 375°F. Cut bell peppers in half lengthwise, remove seeds and membranes. Place in a baking dish.

Step 2: Heat olive oil in a large skillet over medium heat. Sauté onion for 3-4 minutes until translucent. Add garlic and cook for 30 seconds.

Step 3: Add tuna, rice, black beans, corn, green chilies, cumin, chili powder, and oregano. Stir to combine and cook for 5 minutes. Season with salt and pepper.

Step 4: Spoon the tuna-rice mixture into the bell pepper halves. Cover with foil and bake for 25 minutes.

Step 5: Remove foil, sprinkle with cheese, and bake uncovered for 5-10 minutes until cheese melts and peppers are tender.

Step 6: Garnish with fresh cilantro before serving.

Nutrition:

• Calories: 315 per serving
• Protein: 25g
• Carbohydrates: 38g
• Fat: 9g
• Fiber: 8g
• Sodium: 480mg

Cheesy Tuna Rice Fritters

These crispy, golden tuna rice fritters combine flaky tuna with cheese and leftover rice for a quick and satisfying meal. Perfect for lunch boxes or as appetizers with a dipping sauce.

Ingredients:

• 2 cups cooked rice (cooled)
• 2 cans (5oz each) tuna, drained
• 1 cup shredded cheddar cheese
• 3 eggs, beaten
• 1/4 cup chopped green onions
• 1/4 cup finely diced bell peppers
• 2 tablespoons fresh lemon juice
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/3 cup all-purpose flour
• Vegetable oil for frying

Instructions:

Step 1: In a large bowl, flake the drained tuna with a fork. Add the cooled rice, shredded cheese, beaten eggs, green onions, and bell peppers.

Step 2: Add lemon juice, garlic powder, paprika, salt, and pepper. Mix well, then stir in the flour until everything is combined.

Step 3: Heat 1/4 inch of vegetable oil in a large skillet over medium heat until shimmering.

Step 4: Form the mixture into patties (about 2 tablespoons each) and carefully place in the hot oil. Cook for 3-4 minutes per side until golden brown and crispy.

Step 5: Transfer to paper towels to drain excess oil. Serve warm with a side of yogurt sauce or fresh lemon wedges.

Nutrition:

• Calories: 275 per serving
• Protein: 18g
• Carbohydrates: 23g
• Fat: 12g
• Fiber: 1g
• Sodium: 320mg
• Serving size: 3 fritters

Coconut Curry Tuna With Jasmine Rice

This fragrant coconut curry tuna dish combines the richness of coconut milk with aromatic spices and flaky tuna, served over fluffy jasmine rice for a quick and satisfying meal.

Ingredients:

• 2 cans (5oz each) chunk light tuna, drained
• 1 cup jasmine rice
• 1 can (14oz) coconut milk
• 1 tablespoon curry powder
• 1 tablespoon vegetable oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon brown sugar
• 1 tablespoon lime juice
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

Step 1: Rinse jasmine rice until water runs clear. Cook according to package instructions and set aside.

Step 2: Heat oil in a large skillet over medium heat. Add onions and cook until translucent, about 3 minutes.

Step 3: Add garlic, ginger, and bell pepper. Sauté for 2 minutes until fragrant.

Step 4: Stir in curry powder and cook for 30 seconds until aromatic.

Step 5: Pour in coconut milk and bring to a gentle simmer. Stir in brown sugar and reduce heat to low.

Step 6: Gently fold in drained tuna and simmer for 5 minutes, being careful not to break up the chunks too much.

Step 7: Finish with lime juice, salt, and pepper to taste.

Step 8: Serve curry over jasmine rice and garnish with fresh cilantro.

Nutrition:

• Calories: 420 per serving
• Protein: 25g
• Carbohydrates: 42g
• Fat: 18g
• Fiber: 3g
• Sodium: 320mg

Teriyaki Tuna Rice Skillet

This quick one-pan teriyaki tuna rice skillet combines savory canned tuna with fluffy rice and a homemade teriyaki sauce. Perfect for busy weeknights when you need a protein-packed meal.

Ingredients:

• 2 cups cooked rice
• 2 cans (5 oz each) tuna, drained
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon ginger, minced
• 2 garlic cloves, minced
• 1 tablespoon sesame oil
• 1 cup mixed vegetables (carrots, peas, bell peppers)
• 2 green onions, sliced
• 1 tablespoon sesame seeds
• 1 tablespoon vegetable oil

Instructions:

Step 1: Heat vegetable oil in a large skillet over medium heat. Add minced garlic and ginger, sautéing for 30 seconds until fragrant.

Step 2: Add mixed vegetables to the skillet and cook for 3-4 minutes until slightly tender.

Step 3: In a small bowl, mix soy sauce and honey to create the teriyaki sauce.

Step 4: Add drained tuna and cooked rice to the skillet, breaking up the tuna gently with a spatula.

Step 5: Pour the teriyaki sauce over the mixture and stir to combine. Cook for 2-3 minutes until everything is heated through.

Step 6: Drizzle with sesame oil, sprinkle with green onions and sesame seeds before serving.

Nutrition:

• Calories: 380 per serving
• Protein: 28g
• Carbohydrates: 42g
• Fat: 12g
• Fiber: 3g
• Sodium: 650mg
• Serving size: 1½ cups

Greek Tuna and Chickpea Rice Bowl

This Mediterranean-inspired bowl combines flaky tuna, protein-rich chickpeas, and aromatic rice with classic Greek flavors for a nutritious, satisfying meal ready in under 30 minutes.

Ingredients:

• 2 cups cooked brown rice
• 2 cans (5oz each) tuna in olive oil, drained
• 1 can (15oz) chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives, pitted
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh dill, chopped
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 lemon, juiced
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

Step 1: Cook brown rice according to package instructions and set aside to cool slightly.

Step 2: In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing.

Step 3: In a large mixing bowl, combine cooked rice, drained tuna, chickpeas, cucumber, cherry tomatoes, red onion, and olives.

Step 4: Pour the dressing over the mixture and gently toss to combine all ingredients.

Step 5: Fold in fresh herbs and sprinkle feta cheese on top before serving.

Nutrition:

• Calories: 420 per serving
• Protein: 28g
• Carbohydrates: 42g
• Fiber: 8g
• Fat: 16g
• Sodium: 680mg
• Serves: 4

Final Thoughts

With these nine tuna and rice recipes in your repertoire, you’ll never be caught between a rock and a hard place at mealtime again.

They’re packed with lean protein, complex carbohydrates, and essential nutrients your body craves.

Whether you’re prioritizing omega-3 fatty acids from tuna or fiber-rich whole grains, these balanced meals deliver maximum nutrition with minimal effort.

They’re proof that healthy, satisfying meals don’t require hours in the kitchen.