A vibrant Mediterranean-inspired bowl loaded with tender tuna, creamy avocado, crisp cucumber, tangy feta, and fresh herbs, all tossed in a bright lemon-sumac dressing and served over hearty brown rice. This wholesome meal comes together in about 30 minutes and delivers fresh, satisfying flavors in every bite.
Why You’ll Love This Recipe
This tuna avocado brown rice bowl is the perfect balance of light and hearty. The brown rice provides a nutty, chewy base, while the tuna and avocado add richness and protein to keep you full for hours.
It’s quick enough for busy weeknights yet impressive enough for a nourishing lunch. The zesty lemon-sumac dressing ties everything together with a refreshing citrus kick and subtle warmth from cumin. Plus, it’s naturally gluten-free and easy to customize with your favorite grains, proteins, or add-ins.
Whether enjoyed warm right after assembling or chilled for meal prep the next day, this bowl stays flavorful and satisfying.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the brown rice base:
1 1/2 cups uncooked brown rice
3 cups water
1/2 teaspoon fine sea salt
For the tuna salad:
2 (5-ounce) cans tuna packed in oil, drained
2 medium ripe avocados, diced
1/2 English cucumber, diced (about 1 cup)
1/2 small red onion, very thinly sliced
3 ounces feta cheese, crumbled (about 3/4 cup)
1/4 cup loosely packed fresh dill, chopped
For the lemon-sumac dressing:
2 tablespoons olive oil
2 tablespoons freshly squeezed 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.
Rinse the brown rice under cold water. In a medium saucepan, combine the rice, water, and salt. Bring to a boil, then reduce to low heat, cover, and simmer for 40–45 minutes until tender. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
Make the dressing.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, sea salt, black pepper, cumin, and sumac until fully emulsified.
Prepare the tuna mixture.
In a large mixing bowl, add the drained tuna and gently break it into chunks with a fork. Add the diced avocado, cucumber, red onion, crumbled feta, and chopped dill.
Toss everything together.
Drizzle the dressing evenly over the tuna mixture. Toss gently to combine, being careful not to mash the avocado.
Assemble the bowls.
Divide the warm brown rice among serving bowls. Spoon the tuna salad evenly over the rice. Garnish with extra feta, dill, or a sprinkle of sumac and black pepper if desired. Serve immediately.
Servings and timing
Servings: 4 bowls
Prep time: 15 minutes
Cook time: 40–45 minutes
Total time: About 30 minutes active time, 50–60 minutes total including rice cooking
Variations
Swap the protein: Replace tuna with cooked salmon, grilled chicken, shrimp, or even canned salmon for a different flavor profile.
Change the grain: Use white rice, jasmine rice, quinoa, farro, bulgur, or whole wheat orzo instead of brown rice.
Add greens: Stir in fresh spinach, arugula, or chopped kale for extra nutrients and color.
Include crunch: Sprinkle toasted almonds, pine nuts, sunflower seeds, or pepitas on top.
Boost the Mediterranean flavor: Add sliced olives, capers, or chopped sun-dried tomatoes.
Make it dairy-free: Simply omit the feta cheese or use a dairy-free alternative.
Storage/Reheating
Storage: Store the brown rice and tuna mixture separately in airtight containers in the refrigerator for up to 3 days. For best results, add the avocado just before serving to prevent browning.
Reheating: Reheat the brown rice in the microwave with a splash of water for 1–2 minutes until warm. The tuna salad is best enjoyed chilled or at room temperature rather than heated.
If meal prepping, consider tossing the avocado in a little extra lemon juice to slow browning.
FAQs
Can I use water-packed tuna instead of oil-packed?
Yes, you can use water-packed tuna. The flavor will be slightly lighter, so you may want to add an extra drizzle of olive oil for richness.
Can I make this recipe ahead of time?
Yes. Prepare the rice and tuna mixture in advance and store them separately. Add the avocado just before serving for the freshest texture.
What can I use instead of sumac?
If you don’t have sumac, you can omit it. A small extra squeeze of lemon juice can help mimic its bright, tangy flavor.
Is this recipe gluten-free?
Yes, as long as you use certified gluten-free ingredients, this recipe is naturally gluten-free.
How do I keep the avocado from browning?
Toss the diced avocado in a little lemon juice and store it in an airtight container with minimal air exposure.
Can I serve this cold?
Absolutely. It tastes great both warm and chilled, making it perfect for packed lunches.
What other herbs work well in this salad?
Fresh parsley, cilantro, or chives are excellent alternatives to dill.
Can I use a rice cooker or Instant Pot?
Yes, brown rice can be prepared in a rice cooker or pressure cooker according to the appliance instructions.
How can I make it more filling?
Add extra protein, increase the rice portion, or include chickpeas or white beans for added fiber.
Can I freeze this recipe?
It’s not recommended to freeze the assembled salad because the avocado and fresh vegetables will lose their texture. The cooked brown rice, however, freezes well for up to 2 months.
Conclusion
Tuna Avocado Brown Rice Bowls are a wholesome, flavorful meal that proves simple ingredients can create something truly special. With creamy avocado, crisp vegetables, briny feta, and a bright lemon-sumac dressing layered over hearty brown rice, every bite is balanced and satisfying. Whether you’re meal prepping for the week or putting together a quick dinner, this versatile bowl is sure to become a regular favorite in your kitchen.
A fresh Mediterranean-inspired bowl featuring hearty brown rice topped with tender tuna, creamy avocado, crisp cucumber, briny feta, and a bright lemon-sumac dressing. This wholesome, protein-packed meal is satisfying, gluten-free, and perfect for meal prep or quick weeknight dinners.
Ingredients
For the brown rice:
1 1/2 cups uncooked brown rice
3 cups water
1/2 teaspoon fine sea salt
For the tuna mixture:
2 (5-ounce) cans tuna packed in oil, drained
2 medium ripe avocados, diced
1/2 English cucumber, diced (about 1 cup)
1/2 small red onion, very thinly sliced
3 ounces feta cheese, crumbled (about 3/4 cup)
1/4 cup fresh dill, chopped
For the lemon-sumac dressing:
2 tablespoons olive oil
2 tablespoons freshly squeezed 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
Instructions
Rinse the brown rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 40–45 minutes until tender. Let sit covered for 5 minutes, then fluff with a fork.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, black pepper, cumin, and sumac until emulsified.
In a large bowl, gently break the drained tuna into chunks. Add diced avocado, cucumber, red onion, feta, and dill.
Drizzle the dressing over the tuna mixture and toss gently to combine without mashing the avocado.
Divide the warm brown rice among four bowls. Top with the tuna mixture and garnish with extra feta, dill, or sumac if desired. Serve immediately.
Notes
Store rice and tuna mixture separately for up to 3 days.
Add avocado just before serving to prevent browning.
Substitute quinoa, white rice, or farro for brown rice if desired.
Omit feta for a dairy-free option.
Cooked brown rice can be frozen for up to 2 months.
