Go Back
+ servings
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!
No ratings yet
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Lunch, Picnic
Cuisine British
Servings 2 portions
Calories 478 kcal


  • 100 g long-grain rice
  • 1/4 cucumber diced
  • 1/2 red pepper diced
  • 1/4 lettuce shredded
  • 2 small tomatoes chopped
  • 1 pink grapefruit
  • 2 gherkins
  • 1 tin of tuna (160g) in brine or spring water
  • 3 tbsp mayo
  • salt & pepper


  • 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.


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!