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High Protein Spicy Tuna Rice Bowls - Easy, Flavor-Packed Meal Prep

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the bowl
  • 2 cups cooked rice (white, brown, or sushi rice)
  • 2 cans tuna in water, drained (about 10–12 oz total)
  • 1 small cucumber, diced
  • 1 medium carrot, julienned or shredded
  • 1 avocado, sliced or cubed
  • 2 green onions, thinly sliced
  • 1 sheet nori, cut into thin strips (optional but great)
  • 1 tablespoon toasted sesame seeds
  • Lime or lemon wedges (optional, for brightness)
  • For the spicy tuna sauce
  • 3 tablespoons mayonnaise (regular, light, or Greek yogurt for a lighter swap)
  • 1–2 tablespoons sriracha (adjust to taste)
  • 2 teaspoons soy sauce or tamari
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon honey or maple syrup (optional, balances heat)
  • 1 small garlic clove, grated (or 1/4 teaspoon garlic powder)
  • 1 teaspoon grated ginger (optional)

Method
 

  1. Cook the rice: Prepare your rice according to package directions. Fluff and let it cool slightly so it’s warm, not steaming hot.
  2. Mix the sauce: In a bowl, whisk together mayonnaise, sriracha, soy sauce, rice vinegar, sesame oil, honey, garlic, and ginger until smooth and creamy.
  3. Prep the tuna: Drain tuna well. Add it to the sauce and gently fold until coated. Taste and adjust salt, heat, or acidity.
  4. Chop the veggies: Dice cucumber, shred carrot, slice avocado and green onions. Cut nori into thin strips if using.
  5. Assemble the bowls: Add about 1 cup rice to each bowl. Top with a generous scoop of spicy tuna, then arrange cucumber, carrot, and avocado around it.
  6. Finish with texture: Sprinkle sesame seeds, green onions, and nori on top. A squeeze of lime or lemon brightens everything.
  7. Optional drizzle: Add a little extra sriracha or a touch of soy sauce over the top if you like it saucier.
  8. Serve: Enjoy warm or at room temperature. Mix everything together when you’re ready to eat for the best bite.