Why You’ll Love Tuna Avocado Brown Rice Bowls Recipe
This recipe is hearty enough for lunch or dinner, but still feels light and fresh. The brown rice adds wholesome texture, while the tuna, avocado, feta, and herbs make every bite flavorful and satisfying.
It is also easy to prepare, great for meal prep, and made with simple ingredients you may already have in your kitchen.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 1/2 cups uncooked brown rice
3 ounces feta cheese, crumbled
2 (5-ounce) cans tuna packed in oil, drained
2 medium avocados, diced
Half of an English cucumber, diced
Half of a small red onion, very thinly sliced
1/4 cup chopped fresh dill, loosely packed
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon freshly-ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground sumac
Directions
Cook the brown rice according to your preferred method, either on the stovetop, in an Instant Pot, or in a rice cooker.
In a small bowl or sealed jar, combine the olive oil, lemon juice, Dijon mustard, sea salt, black pepper, cumin, and sumac. Whisk or shake until the dressing is smooth and emulsified.
Add the feta, drained tuna, avocado, cucumber, red onion, and dill to a large mixing bowl. Drizzle the dressing over the mixture.
Toss gently until everything is evenly coated, being careful not to mash the avocado too much.
Serve the tuna avocado mixture immediately over the cooked brown rice. Garnish with extra feta, dill, sumac, or black pepper if desired.
Servings and timing
Servings: 3
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Variations
Use quinoa, farro, white rice, or cauliflower rice instead of brown rice.
Swap feta for goat cheese or leave it out for a dairy-free version.
Add cherry tomatoes, spinach, arugula, olives, or roasted chickpeas for extra flavor and texture.
Use parsley, mint, or cilantro instead of dill.
For extra protein, add a hard-boiled egg or white beans.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. Because avocado browns quickly, this recipe is best enjoyed fresh.
For meal prep, store the rice, dressing, and tuna mixture separately, then add the avocado just before serving.
Reheat only the brown rice in the microwave until warm. The tuna avocado salad is best served chilled or at room temperature.
FAQs
Can I use tuna packed in water?
Yes, but tuna packed in oil gives the bowls a richer flavor. If using tuna in water, drain it well and add a little extra olive oil if needed.
Can I make this recipe ahead of time?
Yes, but add the avocado shortly before serving for the freshest taste and texture.
Can I use white rice instead of brown rice?
Yes, white rice works well and usually cooks faster than brown rice.
Is this recipe good for meal prep?
Yes, it can be meal-prepped by storing the rice, dressing, and tuna mixture separately.
Can I make it dairy-free?
Yes, simply leave out the feta or replace it with a dairy-free alternative.
What can I use instead of dill?
Parsley, cilantro, mint, or basil can all work well.
Can I add more vegetables?
Yes, tomatoes, greens, bell peppers, olives, or shredded carrots would be great additions.
Should the bowls be served warm or cold?
The rice can be warm, while the tuna avocado salad is best served cool or room temperature.
How do I keep avocado from browning?
Toss it with lemon juice and store it tightly covered in the refrigerator.
Can I use leftover rice?
Yes, leftover cooked brown rice is perfect for this recipe.
Conclusion
Tuna Avocado Brown Rice Bowls are simple, nourishing, and full of fresh flavor. With creamy avocado, savory tuna, tangy feta, crisp vegetables, and a bright lemon dressing, this easy bowl recipe is perfect for a quick lunch, light dinner, or make-ahead meal.
