This Tuna Rice Salad is an easy, satisfying meal packed with protein, fresh vegetables, and Mediterranean flavor, perfect for meal prep, summer lunches, picnics, or a light dinner that keeps you full without feeling heavy.
For more Mediterranean tuna recipes, try our Italian tuna salad, healthy tuna salad, or Mediterranean tuna chickpea salad.
Why You'll Love This Tuna Rice Salad
If you're looking for a meal that's easy to make, satisfying, and packed with Mediterranean flavor, this Tuna Rice Salad is one to keep on repeat. It combines tender rice, protein-rich tuna, crisp vegetables, olives, capers, and a bright lemon dressing into a meal that tastes fresh, colorful, and surprisingly filling. 🥒🍋
Louise and I both loved this recipe from the first bite. What makes it special is how much flavor you get from simple ingredients. The tuna, olives, and capers bring plenty of savory depth, while the cucumber, tomatoes, and parsley keep everything fresh and vibrant.
It's also the kind of recipe that fits easily into real life. Great for meal prep, summer lunches, picnics, or light dinners, it keeps well in the fridge and tastes even better after the flavors have had time to mingle.
Best of all, this Mediterranean tuna rice salad offers a nice balance of protein, vegetables, and carbs, making it a wholesome, feel-good meal you'll happily make again and again. ☀️
P.S. For more Mediterranean meal salads, check out our Mediterranean couscous salad, Mediterranean chopped salad, or Mediterranean lentil salad.
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Rice: long-grain white rice, jasmine, or basmati work well because they stay light and separate. Brown rice works too, but needs more cooking time.
- Tuna in olive oil: jarred tuna gives the best flavor, but canned tuna works too. Use tuna in water for a lighter tuna salad with rice.
- Cherry tomatoes: sweet and juicy. Substitute grape tomatoes, chopped Roma tomatoes, or diced ripe summer tomatoes.
- Cucumber: adds crunch and freshness. Use English cucumber, Persian cucumbers, or peeled regular cucumber.
- Olives: Kalamata, Castelvetrano, or Taggiasche add briny flavor. Swap with chopped sun-dried tomatoes or marinated artichokes.
- Capers: small but packed with flavor. Substitute chopped pickles, pepperoncini, or extra olives.
- Red onion: sharp and crunchy. Swap with green onions, shallots, or pickled red onions.
- Parsley: fresh and clean. Substitute basil, dill, mint, or a mix of soft herbs.
- Olive oil: makes the dressing rich and smooth. Use a good extra virgin olive oil for the best cold rice salad flavor.
- Vinegar and lemon: brighten the salad. Red wine vinegar, apple cider vinegar, or white wine vinegar all work.
- Oregano: adds that summer rice salad flavor. Swap with Italian seasoning or dried basil.
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How to Make Tuna Rice Salad
Step 1. Cook the rice
Bring a large pot of lightly salted water to a boil.
Add the rice and cook until tender, following the package directions. This usually takes 10 to 15 minutes for most long-grain rice.
Drain well, then spread the rice on a large plate or tray. Let it cool for 10 to 15 minutes before adding it to the salad.
Step 2. Make the dressing
In a large bowl, whisk together the extra virgin olive oil, vinegar, lemon juice, lemon zest, oregano, chopped parsley, salt, and black pepper.
The dressing should taste bright and savory. It will season the rice, tuna, and vegetables, so don’t worry if it tastes bold on its own.
Step 3. Marinate the vegetables
Add the tomatoes, cucumber, olives, capers, and red onion to the bowl with the dressing.
Toss well and let them sit while the rice cools. This simple step gives the vegetables more flavor and makes this an easy tuna rice salad that tastes fresh and lively.
Step 4. Add rice and tuna
Add the cooled rice to the bowl.
Flake in the tuna, adding a little of its olive oil for extra flavor if you like.
Gently toss until everything is well combined. Try not to mash the tuna too much, so you get nice pieces throughout the salad.
Step 5. Chill and serve
Taste and adjust the salt, pepper, lemon, or vinegar if needed.
Serve right away, or refrigerate for 30 minutes before serving. This Mediterranean rice salad tastes even better after the flavors have had time to mingle.
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Tips
- Let the rice cool before mixing: Warm rice will soften the vegetables and make the salad less fresh. A cooled rice salad has a much better texture.
- Cool the rice on a tray: Spread the cooked rice on a baking sheet or large plate to cool quickly and keep the grains separate. Avoid letting it sit in a bowl, where it can steam and become sticky.
- Don't skip marinating the vegetables: Let the tomatoes, cucumber, onion, olives, and capers sit in the dressing while the rice cools. This simple step adds a lot of flavor.
- Use tuna packed in olive oil: It gives the salad a richer Mediterranean flavor than tuna packed in water.
- Taste before serving: The right amount of salt depends on your tuna, olives, and capers. Adjust the seasoning at the end if needed.
- Make it ahead: This salad tastes even better after 30 minutes in the fridge, once the rice has absorbed some of the dressing.
- Add extra lemon before serving: A small squeeze of fresh lemon juice can brighten the flavors, especially if the salad has been chilled.
- Store leftovers properly: Keep in an airtight container in the refrigerator for up to 2 days. Give it a quick toss before serving.
- If you are cooking for mixed diets: Serve the tuna on the side and let everyone build their own bowl. Add chickpeas or white beans for a vegetarian option.
Frequently Asked Questions
Store leftovers in an airtight container in the refrigerator for up to 2 days. The flavors continue to develop as the salad sits. Give it a good stir before serving, and add a squeeze of fresh lemon juice if you'd like to brighten it up.
Yes. This recipe is great for meal prep because it tastes even better after chilling for a few hours. You can make it up to 1 day in advance and keep it refrigerated until ready to serve.
Long-grain white rice, jasmine rice, and basmati rice all work well because the grains stay light and separate. Avoid sticky rice varieties, which can make the salad heavy.
Absolutely. While jarred tuna packed in olive oil has a richer flavor, canned tuna works just as well. If using tuna packed in water, you may want to add a little extra olive oil to the dressing.
Yes. Diced bell peppers, celery, chickpeas, artichoke hearts, or even a little crumbled feta can be delicious additions to this healthy tuna rice salad.
You can, but it is best served at room temperature or chilled. Letting the salad cool allows the flavors to blend and gives it the fresh texture that makes it so enjoyable.
Both. It makes a satisfying lunch or light dinner for four people, but it also works well as a side dish for six people at picnics, potlucks, and summer gatherings.
More Fresh Summer Salads
- Mediterranean Pasta Salad
- Tuna Pasta Salad
- Lemon Tuna Pasta Salad
- Greek Salad
- Chickpea Salad
- Feta Chickpea Salad
- Three Bean Salad with Tuna
- Black Bean Salad
Tried this Tuna Rice Salad recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Tuna Rice Salad (Easy Mediterranean Recipe)
Ingredients
- 1 cup uncooked rice long-grain white rice, jasmine rice, or basmati — or 3 cups cooked
- 2 cans tuna in olive oil 5 oz / 140 g each can
- 2 cups cherry tomatoes
- 1 large english cucumber diced
- ½ cup olives pitted (Kalamata, Castelvetrano, or Taggiasche)
- 2 tablespoons capers
- 1 small red onion thinly sliced
- ½ cup fresh parsley chopped
Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar or apple cider
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- ½ teaspoon salt and black pepper to taste
Instructions
- Cook the rice: Bring a large pot of lightly salted water to a boil.Add 1 cup uncooked rice and cook until tender according to the package directions, about 10 to 15 minutes for most long-grain rice varieties.Drain well and spread the rice on a large plate or tray to cool quickly. Let it cool for 10 to 15 minutes before using.
- Make the dressing: In a large bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 2 tablespoons lemon juice, 1 teaspoon lemon zest, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper.
- Marinate the vegetables: Add 2 cups cherry tomatoes (halved), 1 large english cucumber (diced), ½ cup olives, 2 tablespoons capers, 1 small red onion (thinly sliced), and ½ cup fresh parsley (chopped) to the bowl.Toss well and let them sit while the rice cools to absorb the flavors of the dressing.
- Add the rice and tuna: Add the cooled rice to the bowl.Flake in 2 cans tuna in olive oil (drained), adding a little of its olive oil for extra richness, then gently toss to combine.Gently toss until everything is evenly combined.
- Chill and serve: Taste and adjust the seasoning if needed.Serve right away or refrigerate for 30 minutes before serving. The salad tastes even better after it has had time to chill.Store leftovers in an airtight container in the refrigerator for up to 2 days.
Notes
- Rice → Jasmine rice, basmati rice, or brown rice.
- Tuna in olive oil → Canned tuna, jarred tuna, or tuna packed in water (add a little extra olive oil).
- Cherry tomatoes → Grape tomatoes, Roma tomatoes, or diced ripe summer tomatoes.
- Cucumber → Persian cucumbers or peeled regular cucumber.
- Olives → Sun-dried tomatoes or marinated artichoke hearts.
- Capers → Chopped pickles, pepperoncini, or extra olives.
- Red onion → Green onions, shallots, or pickled red onions.
- Parsley → Basil, dill, mint, or mixed soft herbs.
- Olive oil → Any good-quality extra virgin olive oil.
- Red wine vinegar and lemon → Apple cider vinegar, white wine vinegar, or extra lemon juice.
- Oregano → Italian seasoning or dried basil.
- Cool the rice: Warm rice can make the salad soggy.
- Cool the rice on a tray: It cools faster and keeps the grains light and separate.
- Marinate the veggies: Let them sit in the dressing while the rice cools.
- Use tuna in olive oil: It adds the best flavor.
- Drain well: Excess water can dilute the dressing.
- Slice the onion thinly: It blends in better.
- Taste before serving: Adjust the salt, lemon, or vinegar as needed.
- Make it ahead: The flavor gets even better after chilling.
- Add extra lemon: A squeeze before serving brightens everything up.
- For mixed diets: Serve the tuna on the side and add beans for a vegetarian option.
- Storage: Refrigerate leftovers for up to 2 days in an airtight container.
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