Healthy Rice & Tuna Salad (dairy-free)

I can't be the only one who thinks that canned fish doesn't sound appealing! 

However, I have come to appreciate the convenience of having canned salmon and tuna in the cupboard for a protein rich, quick & easy lunch every now and again.

Something to keep in mind when you're food shopping for canned fish is to look for wild and sustainable canned salmon or tuna. I personally really like Rain Coast Trading and I can usually find it down the natural health aisle of my grocery store. 

So what makes this tuna fish salad different than most? Well, for starters we're using super fresh ingredients, adding a lot of brightness to this otherwise dull dish and of course, putting a lot of love into it. It's a total game changer because this dish is all sorts of yummy!

Tuna Salad.jpg

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This salad is creamy thanks to the vegan mayo as well as the chickpeas which also add a really nice and satisfying texture. I find the brown rice is nutty and adds this great chewy texture to the dish. It's also tangy and bright because of the lemon and dijon mustard. But best of all it's also super fresh tasting due to the chopped parsley. 

We like to periodically whip up a big batch of this salad on a meal prep Sunday for the work week ahead. It's a great source of fibre, protein and complex carbs that fills you up and leaves you satisfied. 


Healthy Rice & Tuna Salad (dairy-free)

Gluten and dairy free


3/4 cup uncooked brown or wild rice
1 1/4 cup water
1 Tbsp extra-virgin olive oil
1 can wild tuna, drained
1 can organic chickpeas, drained & rinsed
1/4 cup vegan mayo
2 tsp dijon mustard
2 Tbsp parsley, finely chopped
1/2 lemon, freshly squeezed
sea salt & fresh black pepper to taste


  1. Add rice, water & oil to a pot and bring to a boil. Reduce heat to a simmer and cover until rice has absorbed the water. Fluff rice, season with a little sea salt and pepper and set aside to cool.
    NOTE: If you're in a rush, cool the rice quickly by laying it out flat on a cookie sheet.
  2. In a large bowl, combine rice, tuna, chickpeas, vegan mayo, dijon mustard, parsley, lemon and a little more sea salt and pepper. 

What's your favourite recipe for canned tuna or salmon? Share with me in the comments below 👇🏽

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