Tuna Avocado Crispy Rice Salad is a fusion-style, flavor-packed dish that transforms pantry staples into a fresh and exciting meal. Featuring crispy baked rice, creamy avocado, crunchy cucumber, protein-rich canned tuna, and a savory sesame-soy dressing, this salad is a textural delight. It’s family-friendly, adaptable, and ideal for busy weeknights. You can customize it with extra veggies, spice levels, or even swap out the tuna for other proteins like chicken or tofu.

Full Recipe:

Ingredients

Crispy Rice

3 cups (555 g) cooked jasmine or sushi rice, cooled
2 tbsp tamari or all-purpose soy sauce
1 tsp dark soy sauce (optional)
2 tbsp sesame oil
2 tbsp olive oil

Dressing

½ cup (125 g) whole-egg mayonnaise
3 tbsp tamari or all-purpose soy sauce
2 tbsp rice wine vinegar
2 tbsp sesame oil
1 tbsp honey
1 tbsp sriracha (optional)

Salad

425 g (15 oz) canned tuna in oil, drained
2 Lebanese cucumbers, sliced into half-moons
1 cup (140 g) frozen edamame beans, thawed
1 avocado, diced
2 spring onions (scallions), finely sliced
1 tsp black sesame seeds
Chilli crisp or oil (optional)
1 fresh jalapeño, sliced (optional)

Directions

Crispy Rice

Preheat oven to 220°C (425°F) or 200°C (400°F) fan-forced.
Spread cooled rice on a lined baking tray. Drizzle with tamari, dark soy (optional), sesame oil, and olive oil. Toss to coat evenly.
Bake for 40–50 minutes, stirring every 15 minutes for even browning.

Dressing
4. In a bowl, whisk together mayo, tamari, vinegar, sesame oil, honey, and sriracha (if using). Set aside.

Assemble Salad
5. In a large bowl, combine tuna, cucumber, edamame, avocado, spring onions, and crispy rice.
6. Drizzle with dressing and toss gently.
7. Top with sesame seeds, chilli oil, and jalapeños if desired.
8. Serve immediately and enjoy!

Nutrients (Estimated per serving — serves 4)

Calories: ~580 kcal
Protein: ~28g
Fat: ~38g
Carbohydrates: ~30g
Fiber: ~6g
Sugars: ~5g
Omega-3s: High (from tuna)
Sodium: Moderate to high (can be reduced by using low-sodium soy)

A Modern Salad with Global Inspiration

This dish borrows from Japanese, Korean, and Californian cuisine to create something entirely its own. The idea of crispy rice, a popular element in Asian and sushi-inspired dishes, becomes the base of this salad—baked until golden and crunchy, it brings a completely different character to the dish than traditional fluffy rice.

Paired with canned tuna, which adds savory depth and heartiness, and dressed with a creamy sesame-soy vinaigrette, the salad dances between salty, tangy, creamy, and spicy flavor profiles. It’s finished with avocado for richness, cucumber and edamame for a refreshing crunch, and optional chili crisp or jalapeños to turn up the heat.

This is not your average tuna salad. It’s elevated and layered, yet still approachable for everyday cooking. It’s also the kind of recipe that showcases how combining global flavors can turn humble ingredients into a memorable meal.

Perfect Balance of Texture and Flavor

One of the standout features of this recipe is its textural diversity. Crispy rice offers crunch. Avocado brings creaminess. Edamame and cucumber deliver snap and bite. The tuna binds it all together with its soft, savory richness, while the dressing coats each component, infusing every forkful with flavor.

The sesame-soy dressing adds a creamy, umami-laden note that’s slightly sweet, slightly acidic, and incredibly satisfying. It clings beautifully to the tuna and vegetables while balancing the natural oiliness of the fish and the mellow richness of the avocado.

Whether you add a drizzle of chili crisp or a handful of fresh herbs, the final product is a perfectly balanced dish that’s both comforting and fresh.

High in Protein, Healthy Fats, and Omega-3s

This salad isn’t just delicious—it’s packed with nutrients that support a balanced diet. Tuna is an excellent source of lean protein and omega-3 fatty acids, which are known to support brain health and reduce inflammation. The use of tuna in oil helps preserve moisture and flavor, but you can also use water-packed tuna if you’re looking for a lighter version.

Avocados add heart-healthy monounsaturated fats, fiber, and potassium, while edamame provides plant-based protein and additional fiber. The crispy rice, especially if made from jasmine or sushi rice, provides complex carbohydrates for sustained energy, and the vegetables add key vitamins and antioxidants.

All these components come together to create a satiating meal that’s not only balanced in macronutrients but also rich in flavor and naturally gluten-free when made with tamari instead of traditional soy sauce.

Adaptable to Any Dietary Needs or Pantry Limitations

This recipe is wonderfully adaptable, which is why it fits so easily into a variety of households and dietary preferences. You can swap out the tuna for cooked shredded chicken, flaked salmon, tofu, or even chickpeas for a vegetarian twist. The creamy dressing can be made with vegan mayo if you’re keeping it plant-based, and the spice level can be dialed up or down depending on personal preference.

The vegetables are flexible, too. Add shredded carrots, radishes, bell peppers, or baby spinach for more color and crunch. You can also use brown rice or quinoa for a more fiber-rich grain base, though the crispiness may vary slightly. The salad can be made lighter by reducing the amount of dressing or omitting the oil from the tuna.

Because the components can be stored separately, this dish is also perfect for meal prepping. Make the rice and dressing ahead of time, and assemble when you’re ready to eat for the freshest texture and flavor.

A Crowd-Pleasing Family Meal or Elegant Entertaining Dish

Tuna Avocado Crispy Rice Salad is just as suited for a casual family dinner as it is for serving guests. It looks vibrant and colorful on the plate, and the variety of textures makes it appealing to both adults and kids. The familiarity of tuna and rice provides comfort, while the dressing and toppings offer enough excitement to keep everyone coming back for seconds.

When serving at a gathering or brunch, you can present it deconstructed—let each guest build their bowl with crispy rice, toppings, and dressing. It creates an interactive meal experience and allows for personal customization.

Its fusion-style presentation also makes it perfect for those who love sushi flavors but want a simpler, more affordable alternative to rolls or poke bowls.

Great for Busy Lifestyles and Quick Weeknight Dinners

With minimal prep and mostly pantry-friendly ingredients, this recipe is a go-to for busy weeknights. The rice can be baked while you prep the other components, and the dressing can be whisked together in minutes. There’s no need for complicated cooking techniques or specialty equipment—just a sheet pan, a mixing bowl, and your favorite cutting board.

The simplicity of preparation doesn’t mean you’re sacrificing quality. Each element is thoughtfully seasoned and combined in a way that feels nourishing and flavorful without being heavy or greasy. And since it’s all done in under an hour, it’s a time-saving solution for anyone looking to eat better without spending hours in the kitchen.

Packed with Umami and Easy to Love

This salad brings that crave-worthy umami element in every bite, thanks to ingredients like soy sauce, sesame oil, and tuna. These components hit all the right flavor notes—savory, rich, tangy, and just slightly sweet. It’s a dish that feels indulgent while still being rooted in whole-food nutrition.

The versatility of the dish also makes it easy to pair with a variety of sides or beverages. Serve it with miso soup, a light sake spritzer, or even iced green tea. Its Asian-inspired flavor profile makes it compatible with a wide range of accompaniments.

Conclusion

Tuna Avocado Crispy Rice Salad is a brilliant fusion of pantry staples and fresh ingredients that delivers a restaurant-worthy experience at home. With its blend of crispy rice, creamy avocado, protein-packed tuna, and a bold sesame-soy dressing, it’s a dish that excites the senses while nourishing the body. Perfect for busy nights, meal prep, or entertaining, this salad offers balance, convenience, and endless customization.

It’s not just another tuna salad—it’s an inspired, satisfying meal that redefines what quick, healthy cooking can be. Whether you’re craving something crunchy, creamy, spicy, or tangy, this salad delivers all of it in every bite. Keep it in your weekly rotation, and you’ll always have a flavorful, nutrient-rich dish you can count on.