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    Home » MAINS

    Tuna Rice Salad with Grapefruit | Office Lunch Staple

    Published: April 30, 2021 · Updated: March 20, 2022 by Ieva · This post may contain affiliate links · Leave a Comment

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    When having a couple of busy days ahead of us and we want to get lunch sorted in advance, we make this Tuna Rice Salad with Grapefruit. Cut everything up and portion into separate boxes. Mix in the dressing and seasoning on the day you want to eat it. Rice is filling, fresh salad vegetables and grapefruit add a whole range of flavours and textures and the mayo dressing makes the salad creamy and extremely enjoyable to eat!

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    Tuna Rice Salad with Grapefruit was one of my favourite things to eat after school when I was a teenage girl. I always loved the bittersweet tartness of grapefruit, and pairing it with lots of fresh vegetables, rice and creamy mayo was the combination I liked to enjoy often. These days this is a wonderful salad that Seb takes to work. What is more, this is one of those things that you can make a big batch of and enjoy for 3-4 lunches during the week.

    In terms of storing your salad for later, I would recommend cutting all the veg up and layering them in boxes alongside tuna and rice, but don’t mix or season. Just before taking it to work or on a picnic, mix in the mayo and salt and pepper. How long you can store your unmixed/ undressed salad in the fridge highly depends on what salad vegetables you’re using and how fresh they are. But if you’re using fresh produce, it will definitely keep for 3 days in an airtight container.

    Tuna Rice Salad

    Simple to put together, very quick to make and perfect for meal prepping, this Tuna Rice Salad with Grapefruit is definitely our number one choice.

    How to Make Tuna Rice Salad Lighter?

    If you’re watching calories, use less rice, more vegetables and substitute full-fat mayo for light mayo. Alternatively, you may choose to use ½ mayo and ½ low-calorie yoghurt. Seb loves his salad moist and creamy, so the recipe calls for quite a bit of mayo, but you can adjust the amount of mayo to your liking. You can also add any salad vegetables you wish, just make sure there’s a variety of colours and textures. Whatever we put into our Tuna Rice Salad, we make sure there’s red pepper, fresh cucumber, some type of lettuce and pink grapefruit in it. And lots of freshly ground black pepper too.

    How to Make the Tuna Rice Salad with Grapefruit:

    Cook rice following the packet instructions. When cooked, drain in a large colander and run cold water through to cool the rice down and to remove any excess starch. Then leave to drain and cool completely.

    Peel your grapefruit and remove all the juicy pink flesh out of the inner membranes. Cut each segment into approx. 3 pieces. Chop up all the vegetables into small pieces.

    Mix all the salad vegetables, grapefruit and drained tuna chunks in a bowl. Add the cooled rice, mayo and mix well to combine. Season with salt and pepper.

    ***If you’re meal prepping, divide all the vegetables, grapefruit and tuna into boxes but don’t mix them together. Add mayo and seasoning on the day that you’re going to eat the salad.

    Tuna Rice Salad

    If you likes this recipe, let us know in the comments below. You may also like our recipes below:

    • Tuna Pesto Pasta Bake
    • Vegan Avocado Pasta Salad
    • Coronation Chickpea Sandwich
    Tuna Rice Salad

    Tuna Rice Salad with Grapefruit | Office Lunch Staple

    When you have a couple of busy days ahead of you and would like to get your lunch sorted in advance, make this Tuna Rice Salad with Grapefruit. Cut everything up and portion into separate boxes, then mix in the dressing and seasoning on the day you want to eat it. Rice is filling, fresh salad vegetables and grapefruit add a whole range of flavours and textures and the mayo dressing makes the salad creamy and extremely enjoyable to eat!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 25 mins
    Course Lunch, Picnic
    Cuisine British
    Servings 2 portions
    Calories 478 kcal

    Ingredients
     
     

    • 100 g long-grain rice
    • ¼ cucumber diced
    • ½ red pepper diced
    • ¼ lettuce shredded
    • 2 small tomatoes chopped
    • 1 pink grapefruit
    • 2 gherkins
    • 1 tin of tuna (160g) in brine or spring water
    • 3 tablespoon mayo
    • salt & pepper

    Instructions
     

    • Cook rice following the packet instructions. When cooked, drain in a large colander and run cold water through to cool the rice down. Then leave to drain completely.
    • Peel your grapefruit and remove all the juicy pink flesh out of the inner membranes. Cut each segment into approx. 3 pieces.
    • Mix all the salad vegetables, grapefruit and drained tuna chunks in a bowl. Add the cooled rice, mayo and mix well to combine. Season with salt and pepper.
      ***If you're meal prepping, divide all the vegetables, grapefruit and tuna into boxes but don't mix them together. Add mayo and seasoning on the day that you're going to eat the salad.

    Nutrition

    Calories: 478kcalCarbohydrates: 59gProtein: 23gFat: 17gSaturated Fat: 3gTrans Fat: 1gCholesterol: 39mgSodium: 367mgPotassium: 636mgFiber: 5gSugar: 13gVitamin A: 2974IUVitamin C: 83mgCalcium: 79mgIron: 2mg
    Keyword Grapefruit Salad, Meal Prep Ideas, Meal Prep Salad, Recipes with Grapefruit, Salad for Office Lunch, Tuna Recipes, Tuna Rice Salad, Tuna Rice Salad Recipe, Tuna Rice Salad with Grapefruit, Tuna Salad, Tuna Salad Recipe, TUna Salad with Grapefruit, Vegan Lunch Ideas
    Tried this recipe?Let us know how it was!
    Tuna Rice Salad

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    Hi, I am Ieva – the face behind this blog. I live in North Wales with my husband Seb and our golden retriever Sawyer. It’s safe to say that I live and breathe food: from researching and reading about food to creating new recipes and growing vegetables to use in my cooking.  The great thing is, Seb appreciates all the good meals that are also essential at his worst ‘hangry’ moments! Somebody HAS to feed Seb…

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