If you’re in the mood for a tasty, macro-friendy lunch, you’ll love our Tuna Grain Bowl! Packed with protein and super simple to whip up.
This bowl is a delightful blend of two cans of tuna in oil, pre-cooked rice, sliced red bell pepper, chickpeas, black olives, and capers, all tossed together for a perfect balance of flavors. We’ve spiced it up with some lemon juice and caper brine to give it a tangy kick.
This dish is an excellent source of complex carbs and protein, which means it will keep you feeling full and energized all day long. The best part? It’s a quick and easy meal to prepare using pre-cooked rice, making it a great option for busy days.
Want to see more macro-friendly recipes like these? Sign up below and we’ll send you our FREE cookbook!
Recipe for Tasty Tuna Grain Bowl
- 2 cans canned tuna in oil,
drained (approx. 239g) –
reserve the oil liquid - 90-second pre-cooked rice
(approx. 450g) - 500g red bell pepper
- 1 can chickpeas, drained
(approx 250g) - 40g sliced black olives
- 2 tbsp drained capers
- 1 tbsp caper brine
- ½ lemon, juiced
- In a large bowl add tuna,
cooked rice, and red pepper
and mix well. - Add chickpeas, black olives,
and drained capers and mix
again. - Add caper brine, lemon juice,
and approximately half a
tablespoon of oil for tuna and
toss well.
This is a great make-ahead
recipe and will keep for up to 3
days in the refrigerator.
Our macros are based on a 300g
serving.
You Might Also Like
Get Our FREE “Food Made Simple” Cookbook
Enjoy simple, balanced meals that make eating healthy feel effortless. Sign up below to receive 24 easy, dietitian-approved recipes straight to your inbox.
