This quick and easy bowl is packed with lean protein, hearty whole grains, and vibrant veggies, making it a perfect option for lunch or dinner. If you’re craving a flavorful, quick-to-make meal, Spicy Tuna Bowl is your go-to! It’s customizable, so make it your own creation!
Balanced Nutrition
This bowl is nutritionally balanced and includes all the components of a balanced plate.
Protein: Canned tuna packs 26 grams of high quality protein per 3 oz serving. Whole grains, nuts, seeds, beans, and edamame boost the bowl’s protein content, making it a satisfying, high-protein meal option!
Fiber-Rich Starch: Brown rice, quinoa, and farro are nutrient-dense bases packed with starch, fiber, protein, and essential vitamins. Boost the bowl’s nutrients further with starch-based foods like beans, edamame, or corn.
Healthy Fat: Seeds and nuts are rich in poly and monounsaturated fats and offer a wealth of health benefits. They contain fiber, vitamins, minerals and antioxidants, so adding them to your bowl can really pack a nutritional punch.
Avocado provides heart healthy monounsaturated fat.
Non-Starchy Vegetables: Customize your bowl with plenty of non-starchy veggies—aim for two fist-sized portions per meal. Great options include cucumbers, onions, greens, carrots, or cabbage for added crunch and nutrients.
Seasoning Blend And/Or Spicy Sauce
Use either the seasoning blend or the creamy sauce to tailor the dish to your needs.
- Seasoning Blend: Adds bold flavor without extra fat or calories—perfect for lighter options. This seasoning blend is just a recommendation. Of course, feel free to adjust it to your preferences or if you feel like your toppings pair better with different spices, change it up! Bowls like this encourage creativity and experimentation to see what kind of deliciousness you can create.
- Spicy Sauce: Brings rich, creamy texture that elevates the bowl. While it adds fat and calories, in my opinion, it’s worth it for the indulgent flavor it brings to the dish. If you are trying to reduce your fat intake, then you might opt for the seasoning blend instead. But remember, fat is an essential part of your diet and shouldn’t be avoided entirely.
Both options are adaptable, letting you get creative and craft your ideal Spicy Tuna Bowl!
Additional Toppings
Make this bowl your own with endless topping possibilities!
Add roasted chickpeas, sweet corn, creamy avocado, or roasted sweet potatoes.
Include protein-packed edamame, fresh herbs like cilantro or parsley, and a sprinkle of feta cheese for a tangy finish.
For a unique twist, try scallions, Dijon mustard, or one of our delicious flavor combos 👉.
Get creative and craft your perfect bowl!
My Personal Favorite Way To Enjoy Spicy Tuna Bowl
All the options are flavorful and delicious, but in my opinion, the best way to enjoy this bowl is to layer the following on top of brown rice and tuna:
- Sliced Cucumbers: Thin, crisp slices add a refreshing crunch.
- Shredded Carrots and Purple Cabbage: Bright orange and purple strands offer sweetness and texture.
- Diced Avocado: Creamy slices provide rich flavor and healthy fats.
- Edamame: Bright green pods add protein and a pop of color.
Serve Hot Or Cold?
You can do either! I prefer cold for two reasons:
- It’s easier and faster
- I think it just tastes better cold
The choice is yours. Try it both ways and decide which is your favorite.
Spicy Tuna Bowl
Ingredients
- 1, 5 oz can of tuna
- 1/2 cup brown rice, quinoa or whole grain farro
- 1 Tbsp sunflower seeds, sesame seeds, pumpkin seeds, slivered almonds or other nut / seed
Vegetable options
- shredded cabbage
- shredded carrots
- chopped cucumber
- chopped radish
- diced onion
- chopped scallions
- spinach
- lettuce blend
- chopped celery
- boiled and shelled edamame
Seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin
- 1/2 tsp coriander
- 1/2 tsp ground black pepper
- cayenne pepper optional, if you want to add heat to this bowl
Spicy Sauce: optional
- 2 tbsp mayonnaise
- 1 tsp Sriracha (adjust for spice level
- 1/2 tsp soy sauce or coconut aminos
- 1/4 tsp toasted sesame oil
Pickled Flavor Enhancers: optional
- sweet red peppers / peppadew peppers
- dill pickles
- banana peppers
- jalapenos
Fresh Herbs: optional
- parsley
- chives
- cilantro
- rosemary
Instructions
- Add 1/2 cup grain of choice to your bowl.
- Drain a can of tuna and add it to the grain.
- Top with your favorite toppings, seasoning blend and spicy sauce.
- Stir to combine and enjoy!
Spicy Sauce
- Add all sauce ingredients in a small bowl and whisk until well combined.