Easy healthy tuna rice salad recipe with eggs, onion and bell peppers

Easy Healthy Tuna Rice Salad

Great hot or cold, tuna rice is such a quick, simple, healthy dish that works well for any meal of the day, even breakfast! If you have access to a fridge at work, it’s a perfect packed lunch option as well.

Preparation time: 5 mins (to chop the vegetables)

Cooking time: 15 mins (to cook the rice and eggs)


  • Cooked rice
  • 2 hard boiled eggs
  • 1 tin of tuna (preferably in spring water)
  • 1 small onion (or half of a normal size one)
  • 1 bell pepper
  • 2 or 3 Tbsp rice vinegar (or cider vinegar)
  • Olive oil
  • Salt
  • Black pepper


  1. Cook the rice: I typically cook about 1 + 1/2 cup rice in 2 + 1/4 cup water for this. Add salt (and a vegetable stock cube for extra flavour), cover the sauce pan with a lid and bring to a boil. As soon as the rice reaches boiling point, turn the heat down to the lowest setting. Shake the pan occasionally; once the liquid has been absorbed and the rice no longer moves around easily when you shake it, turn the heat off completely and let it sit for another 5 minutes or so.
  2. Cook the eggs: add the egg to cold water in a sauce pan, bring to a boil and cook for about 10 minutes. A good way to know if the eggs are cooked is to fish one out of the water with a spoon. If the surface of the egg dries out quickly, it’s ready. Cool down the eggs by running cold water into the pan, peel and cut into slices.
  3. Finely chop the green pepper and onion.
  4. In a bowl, mix all ingredients together with a generous amount of olive oil and black pepper.

Easy healthy tuna rice salad recipe with eggs, onion and bell peppers


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