Rice, tuna and corn salad
The complete, lunchbox-friendly rice salad: rice, tuna, corn and raw veg — a simple balance of carbs and protein to take away.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle150 g rice
- check_circle160 g canned tuna in water, drained
- check_circle100 g sweet corn
- check_circle150 g cherry tomatoes
- check_circle1/2 bell pepper
- check_circle14 g olive oil
- check_circle1 tablespoon vinegar, salt, pepper
Method
- 1Cook the rice, then let it cool.
- 2Dice the tomatoes and pepper.
- 3Combine the rice, tuna, corn and raw veg.
- 4Season with oil, vinegar, salt and pepper.
- 5Serve cold.
The complete cold rice salad
Tuna and corn rice salad is a packed-lunch classic: 23 g of protein, 75 g of carbs for 478 kcal, no cooking (except the rice). The rice provides carbs, the tuna lean protein, the corn and vegetables colour and fibre. It travels anywhere, preps ahead and fills you up: the ultimate practical balance lunch.
The upside of cold rice
Once cooled, rice forms resistant starch, a fibre that feeds the gut microbiome and slightly smooths blood sugar: rice salad is therefore even more interesting cold. Oil is the main calorie item: portion it to your goal. For more protein, increase the tuna or add hard-boiled eggs or chickpeas.
Preparing and storing it
Cook the rice, rinse it under cold water to cool it fast and stop it clumping, then mix it with the drained tuna, corn and cut vegetables. Season with oil, vinegar, salt and pepper. It keeps 2 days in the fridge and benefits from resting, the rice soaking up the flavours. Perfect for prepping several lunches ahead.
Varying it to taste
Rice salad is a canvas that takes anything. Keep the rice as the base and rotate the protein: tuna, hard-boiled eggs, diced chicken, turkey ham, shrimp, feta or chickpeas for a vegetarian version. The vegetables follow the season and the fridge — pepper, tomato, cucumber, peas, red onion, olives — for colour and fibre.
The seasoning changes the mood: classic vinaigrette, soy sauce and sesame for an Asian note, lemon and fresh herbs for freshness. The same cold-rice base gives you a different salad every week, always complete and portable. Make a big batch of rice at the start of the week and assemble as the days go.
What to pair it with
To vary cold grain salads with tuna, these recipes extend the idea.
Key takeaways
- 23 g protein and 75 g carbs: a complete rice salad, perfect for meal prep.
- Cold rice forms resistant starch, beneficial to the gut microbiome.
- Oil is the calorie item: portion to your goal.
- Add hard-boiled eggs or chickpeas for more protein.
Frequently asked questions
Is cold rice lower in calories than hot rice?
A little: cooling rice turns part of its starch into resistant starch, less well absorbed, which slightly reduces the calories you absorb and smooths blood sugar. The difference is modest but real, and cold rice feeds the gut microbiome.
How do you store rice salad safely?
Cool the rice quickly after cooking and keep the salad refrigerated, never at room temperature for long. Eat it within 2 days. Poorly stored rice can develop bacteria: chilling and cooling it fast are essential.
Can you replace white rice with brown rice?
Yes: brown rice brings more fibre and a lower glycaemic index, which further improves the salad's satiety. It holds well cold. The cooking time is a bit longer. Both work very well.
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