This is the best tuna fried rice recipe! Made with canned tuna, white rice, eggs, vegetables and a delicious homemade fried rice sauce that you can make as spicy or mild as you like. This recipe is so easy to make and is ready in just 15 minutes. You will have a healthy meal on the table in no time.
Why you will love this recipe:
- The flavour! This healthy tuna fried rice has such a delicious taste from the homemade fried rice sauce that has hints of both Japanese and Korean flavours.
- It's really easy to make and is ready in 15 minutes.
- It's made using pantry staple ingredients like canned tuna, white rice and eggs.
- This Korean tuna fried rice is so versatile! Want more protein? Add more eggs. Want different vegetables? Choose any veggies that you like.
- You can make the sauce on this fried rice as spicy or as mild as you like.
- Not only is this fried rice healthy, but it's dairy free and can easily be made gluten free too.
- It's made in one pan so the clean up is so simple and easy.
- It's a great way to use up any leftover cooked rice that you have in the fridge.
Key ingredients and substitutions:
- White rice - I recommend using either basmati or jasmine rice for the best results when making this fried rice recipe.
- Canned tuna - canned tuna is packed full of protein, and since you don't have to cook the fish it helps make this recipe so easy! I recommend using wild caught tuna and not farmed tuna if possible to make this canned tuna fried rice.
- Eggs - eggs are a classic addition to fried rice recipes and turn this into a tuna egg fried rice. They add healthy protein, vitamins and minerals. But don't worry, this fried rice doesn't taste like eggs. I recommend using pasture raised, large eggs if possible.
- Vegetables - you can choose any type of fresh veggies for this recipe that you like. I personally love broccoli and carrots but other ideas include cauliflower, bell peppers, corn or peas.
- Soy sauce or coconut aminos - this is for making the delicious homemade fried rice sauce. It adds some sweetness and saltiness to this recipe.
- Rice vinegar - rice vinegar is used to balance out the flavours of the sauce on this fried rice. If you don't have rice vinegar you could easily use coconut vinegar or apple cider vinegar instead.
- Ginger - ginger adds an amazing flavour to this fried rice sauce. Plus ginger is such a healthy ingredient having anti-inflammatory properties.
- Chili flakes - to make this fried rice a little spicy. You can add more chili flakes to make it spicier, less to make it milder, or omit them altogether if you don't like spice.
Variations and add ins:
- For more protein, add an extra 1-2 eggs.
- You can choose whatever vegetables you like for this fried rice. Some of my favourites include carrots, peas, corn and broccoli.
- If you like a sweeter sauce add an extra tablespoon of honey.
- If you don't like any heat or spice, omit the chili flakes to make it more mild.
- To make it spicier, add more chili flakes to turn it into spicy tuna fried rice or used canned chili tuna instead of plain canned tuna.
- Instead of soy sauce you can use coconut aminos.
- To make this recipe gluten free: instead of soy sauce use coconut aminos or gluten free tamari.
How to make:
First, cook the rice according to the package instructions and set it aside.
While the rice is cooking, make the fried rice sauce by combining all the sauce ingredients in a bowl, jar or measuring cup. Set this aside.
Next, heat the coconut oil in a wok or large frying pan over medium heat. Once the oil is melted, add the eggs and chopped green onion to the pan and cook them, stirring gently, until the eggs are slightly undercooked (or cooked to your preference).
Then add the chopped vegetables to the pan and stir fry for 2-3 minutes or until tender, stirring frequently.
Add the drained, canned tuna and stir fry for another 2 minutes.
Lastly, add the cooked rice and sauce to the pan. Stir everything to combine and let it cook for 1-2 more minutes, until heated through. Then serve and enjoy!
- If you have any leftover cooked rice, use that instead of cooking more rice to make this recipe.
- If you are serving a crowd feel free to double or triple this recipe.
How to serve:
- This fried rice recipe is delicious as is, so feel free to serve it right out of the pan.
- Top it with kimchi to turn it into kimchi tuna fried rice.
- Add some chopped nuts such as cashew or peanuts for some crunch.
- Top it with fresh, chopped cilantro.
This recipe has approximately 575 calories per serving with 97 grams of carbohydrates, 23 grams of protein, 11 grams of fat and 5 grams of fiber. It is a healthy, complete meal.
How to store:
Store any leftover fried rice in the fridge in an airtight container for up to 5 days.
Frequently asked questions:
You can but be aware this will make this recipe taste much more fishy, so if you don't love the flavour of tuna I don't recommend it. If you want to increase the protein content of this recipe I would recommend adding an extra egg or two instead.
This fried rice recipe has a little heat from the chili flakes but it is not spicy. If you want to make it spicier, increase the amount of chili flakes you use in the sauce.
You can definitely cook canned tuna. You can use canned tuna to make many delicious recipes including tuna casserole, tuna pasta, tuna patties, tuna cakes and more.
The calories in tuna fried rice will vary from recipe to recipe, but this fried rice recipe with canned tuna has 575 calories per serving including 23 grams of protein.
Other recipes you will love:
- Blackened cod
- Healthy teriyaki chicken and broccoli
- Asian coleslaw
- Air fried scallops with lemon butter
- Cauliflower fried rice
- Salmon cakes with lemon dill aioli
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Tuna Fried Rice
- 2 cups white rice (basmati or jasmine work best)
- 2 tablespoon coconut oil
- 1/2 cup chopped green onion
- 2 large eggs
- 2 cups chopped vegetables (choose any vegetables that you like)
- 1 can tuna
- 1/4 cup soy sauce (or coconut aminos)
- 2 tablespoon honey
- 1 tablespoon rice vinegar
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground ginger
- 1/2 teaspoon chili flakes
- Cook the rice according to the package instructions and set it aside.
- While the rice is cooking, make the sauce by combining all the sauce ingredients in a bowl, jar or measuring cup.
- Heat the coconut oil in a wok or large frying pan over medium heat. Once the oil is melted, add the eggs and chopped green onion to the pan and cook them, stirring gently, until the eggs are slightly undercooked (or cooked to your preference).
- Add the chopped vegetables to the pan and stir fry for 2-3 minutes or until tender, stirring frequently.
- Add the drained tuna and stir fry for another 2 minutes.
- Add the cooked rice and sauce to the pan. Stir everything to combine and let it cook for 1-2 minutes, until heated through.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
- Store any leftovers in an airtight container in the fridge for up to 5 days.
This would be good with canned salmon as well. Going in the must try pile.