Let’s be honest: canned tuna doesn’t usually get the spotlight. But this Tuna & Rice Salad Bowl? It’s the main event. Think flaky tuna in olive oil, briny olives, arugula, sun-dried tomatoes, shaved fennel, and a bright, zingy banana pepper dressing that pulls it all together like it was always meant to be.
This is the kind of lunch that looks low-effort (because it is), but tastes like something you paid $18 for at a modern lunch spot with too many vowels in the name. It’s layered, fresh, and surprisingly chic for a “what do I have lying around?” situation.
And if you are obsessed with Mediterranean flavors like me you'll really love this Mediterranean Hummus Bowl or try this Za'atar Chicken Bowl with Ladolemono Dressing!
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Why You’ll Love This Recipe
Pantry-powered – Proof that a dusty can of tuna and some rice can become something borderline gourmet.
Punchy & bright – That banana pepper dressing doesn’t mess around—it zings, zaps, and wakes your palate right up.
Meal prep-friendly – This holds up like a champ in the fridge and might even taste better the next day (hello, flavor marination).
Healthy without trying too hard – You’ve got whole grains, leafy greens, healthy fats, and lean protein... but it still feels like lunch, not a lecture.
Tuna and Rice Salad Bowl Video
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Ingredients (No Measurements, Just Vibes)
Tuna in Olive Oil – Go for good quality tuna—you’re building the bowl around it. Don’t drain it bone dry; that rich oil brings major flavor.
Sun-Dried Tomatoes – The oil-packed kind are best. Chewy, tangy, umami-packed. Basically the secret weapon of this salad.
Manzanilla Olives – Salty little flavor bombs. You can sub with any green olive you love, but Manzanilla brings just the right brine.
Banana Peppers – Zesty, pickly, and fun. Like confetti for grown-up taste buds.
Brown Rice – Hearty and nutty with that slightly chewy bite. Makes it feel like a meal and not just a bunch of toppings. You can make your own or microwavable works as well!
Arugula – That peppery green bite balances out all the richness. Also makes you feel slightly virtuous.
Shaved Fennel – Light, crisp, and slightly sweet—fennel adds that "Wait, what is that?!" kind of magic.
Fresh Basil (optional) – If it’s wilting in your fridge drawer, this is its redemption arc. Adds brightness and a Mediterranean nudge.
💡 Pro Tip: If you've got picky eaters let them build their own bowl by prepping ingredients on the side and having them pick their toppings.
Instructions
Full recipe and instructions in the recipe card at the end of post
Step 1: Prep your brown rice ahead if you haven’t already.
Step 2: In a bowl add in all your dressing ingredients minus the olive oil and combine.
3: Slowly drizzle in the olive oil and continue mixing until fully combined.
4: Layer arugula, brown rice, tuna (gently flaked), sun-dried tomatoes, olives, banana peppers, and fennel.
5: Spoon the dressing generously over the bowl. Top with basil if using.
6: Serve immediately or store for later—it holds up beautifully.
💡 Pro Tip: Make extra dressing. You’ll want to drizzle it on eggs, grains, even grilled chicken.
Substitutions & Variations
No fennel? Sub in some shaved celery for crunch or thinly sliced red onion for a little bite. (Pro move: soak the onion in cold water first to mellow the sharpness.)
No brown rice? Use quinoa, farro, or even orzo. Basically, anything that says “I’m hearty but chill.”
Need more protein? Toss in a soft-boiled egg (jammy yolk = always a good idea) or a handful of white beans for extra staying power.
Spice-sensitive? Skip the Calabrian chili and go for a splash of lemon juice to keep it zippy without the heat. Your taste buds, your rules.
FAQ
Yes, but it won’t have the same richness. Add a little extra olive oil to compensate.
Absolutely. Store the dressing separately to keep things crisp.
Try pickle juice, white wine vinegar, or even a splash of lemon juice.
⭐️ Recipe
Tuna and Rice Salad Bowl
Ingredients
- 6 oz tuna in olive oil drained slightly but not dry
- ⅓ cup sun-dried tomatoes oil-packed, thinly sliced
- ½ cup Green olives pitted and chopped
- ¼ cup Banana peppers
- 1 cup Brown rice
- 2 cups arugula base
- 1 cup shaved fennel
- Optional: Basil for topping
Sauce
- 2 tablespoon banana pepper pickle juice
- 1 tablespoon dijon mustard
- ½ teaspoon Italian seasoning
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup Extra virgin olive oil
- ½ teaspoon calabrian chili
Instructions
Make the Dressing
- In a small jar, combine banana pepper juice, Dijon, Italian seasoning, onion and garlic powders, salt, pepper, and Calabrian chili. Slowly add in the olive oil while mixing. Mix until well combined. Taste and adjust seasoning.2 tablespoon banana pepper pickle juice, 1 tablespoon dijon mustard, ½ teaspoon Italian seasoning, ¼ teaspoon onion powder, ¼ teaspoon salt, ¼ teaspoon black pepper, ¼ cup Extra virgin olive oil, ½ teaspoon calabrian chili, ¼ teaspoon garlic powder
Assemble the Bowl
- In two serving bowls, divide the arugula and brown rice. Flake the tuna over the top, then scatter sun-dried tomatoes, chopped olives, banana peppers, and shaved fennel.6 oz tuna in olive oil, ⅓ cup sun-dried tomatoes, ½ cup Green olives, ¼ cup Banana peppers, 1 cup Brown rice, 2 cups arugula base, 1 cup shaved fennel, Optional: Basil for topping
Dress It Up
- Drizzle the banana pepper dressing generously over each bowl. Top with fresh basil if using.
Serve or Store
- Enjoy right away or refrigerate for up to 2 days. Best served at room temp!
Video
Notes
Storage & Reheating
- Storage: Store dressed or undressed bowls in an airtight container for up to 2 days.
- Reheating: Best served cold or at room temperature. If you must, warm the rice separately and build fresh.
Harry J. says
Such a simple bowl. I love the base of the sauce with pickle juice!