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Home » Recipes » Seafood

Easy Tuna and Cauliflower Rice in 20 Minutes

Published: Aug 14, 2021 · Updated: Jun 24, 2024 by Carissa Erzen · This post may contain affiliate links · 2 Comments

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5 from 1 vote

This recipe for easy tuna and cauliflower rice is so simple and quick! A lot of times when I'm working from home, I only have like 20 minutes to get lunch ready and eaten before my next meeting. Which is why I created this easy weekday meal that can be ready in under half and hour!

For more easy seafood lunches, be sure to try my sushi salmon bake and sheet pan roasted salmon and veggies!

hand squeezing a lime's juice onto a high-protein, low-carb meal prep

I've tried a lot of different cauliflower rice recipes. Sometimes they can be dry and tough. Other times it's a big mushy mess of soggy cauliflower.

But my tried-and-tested recipe cooks the pulverized cauliflower in olive oil on the stove for about 10 minutes to develop the perfect texture. No steaming required!

Seriously, this easy tuna and cauliflower rice is the perfect weeknight recipe to get lunch or dinner on the table in 20 minutes. You can also make a large batch of the cilantro lime cauliflower rice and have it prepared in the fridge for the rest of the week.

I love cooking meals with seafood and fish, since they cook so quickly. If you're looking for even more easy seafood recipes, try my garlic shrimp spaghetti, pan fried miso butter salmon, baked salmon with pesto butter, and Japanese shrimp curry.

Why You Should Make This Recipe

  • Tuna is inexpensive and available in most stores, since it can be canned or packaged to prolong its shelf life.
  • Cauliflower rice stays soft in the fridge after a few days, unlike grain rice which can get hard and crunchy after just one day.
  • This recipe is super easy to meal prep. Portion out the tuna & bell pepper mixture and the cauliflower rice into airtight containers. Top each portion with sliced avocado and a wedge of lime.
  • It tastes great served hot or cold.

Ingredients

  • Tuna - It is important to note that tuna is a commonly over-fished animal. I like to refer to the site Seafood Watch to know which tuna is the safest to buy both for the environment and the fish.
  • Bell peppers - Adds bulk to the meal along with vitamins and antioxidants. You can substitute any raw or cooked vegetables you have on hand or that are in season.
  • Greek yogurt - Adds additional protein while making the tuna mixture extra creamy.
  • Salt & Pepper - The classic seasoning duo for all great dishes to bring out the flavors of the whole meal
  • Red Chili Flakes - Optional to add a little kick of heat
  • Avocado - Use ripe avocados to add a creamy texture to each bite
  • Cauliflower - Can't have cauliflower rice without the cauliflower
  • Olive oil - Use extra virgin olive oil stored in a glass container for the best flavor and health benefits
  • Garlic - Garlic + cauliflower + olive oil is a match made in heaven
  • Lime - Use fresh lime. The bottles of pre-squeezed lime juice contain all kinds of chemical preservatives that can ruin the flavor of your meal.
  • Cilantro - This brightens up the whole dish. Store leftover cilantro like flowers in a glass with an inch or two of water in the fridge.
Plate of easy tuna and cauliflower rice next to a plate with the tuna and bell pepper mixture

How to Make This Recipe

There are two ways to make cauliflower rice. The quickest way is to buy a bag of frozen cauliflower rice from the store and just nuke it in the microwave. The longer (and in my opinion, more delicious) method is to pulverize a head of cauliflower in a food processor, then cook that on the stove in some butter or olive oil.

1. Make the easy tuna salad: In a large mixing bowl, combine the tuna, diced bell peppers, Greek yogurt, salt, pepper and chili flakes. Set aside.

2. Prepare the cauliflower: Cut up a head of cauliflower and pulverize it in a food processor or blender until no large chunks remain. It should resemble white rice.

3. Heat the olive oil and garlic: In a large skillet on medium-high heat, heat the olive oil. Add the minced garlic and cook for a few minutes, until it is fragrant but not browned.

4. Cook the cauliflower: Add the pulverized cauliflower and salt, and stir everything together. Cover the skillet with a lid and cook the cauliflower until it is soft, about 8 to 10 minutes.

5. Season and enjoy: To serve, add some of the tuna mixture and the cauliflower rice on a plate. Top with avocado slices, a squeeze of fresh lime juice, and cilantro.

plate of easy tuna and cauliflower rice topped with avocado and lime

FAQ's

Is cauliflower rice better for you than white rice?

Cauliflower rice contains far more B vitamins than white rice. Cauliflower also contains more fiber, less carbohydrates, and more minerals. Overall, cauliflower rice is healthier than white rice.

Does cauliflower rice taste like white rice?

Cauliflower rice has more of a cabbage flavor versus a grain flavor, so its tastes differs from white rice. But cauliflower is like a flavor sponge, and it can absorb the seasonings and sauces you add to it, making it extremely versatile.

Is cauliflower rice filling?

Yes! Cauliflower rice is super filling because it contains lots of fiber. That's why I love it for a midday meal, because it helps me feel full all the way until dinner once I get done with work.

dishes full of a tuna and bell pepper mixture along with a cilantro lime cauliflower rice

Easy Tuna and Cauliflower Rice

Carissa Erzen
This Easy Tuna and Cauliflower Rice is the perfect weeknight dinner, ready in 20 minutes! Tuna mixed with a few key spices and fresh bell peppers gives a spicy, crunchy, high-protein addition to your meal. Enjoy this as a meal prep for the week or a quick weeknight dinner!
5 from 1 vote
Print Pin Recipe Rate Recipe Save Saved Recipe!
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Main Course
Cuisine American, Mexican
Servings 4 servings
Calories 241 kcal

Ingredients
  

Tuna Taco Bowls

  • 10 oz tuna, packaged or canned
  • 2 roughly diced bell peppers (your colors of choice)
  • ¼ cup Greek yogurt, plus more for topping on each bowl
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon red chili flakes (optional, to add some heat)
  • 1 avocado, sliced, for topping

Cilantro Lime Cauliflower Rice

  • 1 head cauliflower
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon salt
  • 1 lime, cut into wedges, for topping
  • chopped cilantro, for topping

Instructions
 

  • In a large mixing bowl, combine the tuna, roughly diced bell peppers, Greek yogurt, salt, pepper and chili flakes. Set aside.
  • Cut up a head of cauliflower and pulverize it in a food processor or blender until no large chunks remain. It should look somewhat similar to white rice.
  • Heat the olive oil in a large skillet on medium-high heat.
    Add the minced garlic into the hot oil and cook for a few minutes, until it is fragrant but not browned.
  • Add the pulverized cauliflower and salt, and stir everything together. Cover the skillet with a lid and allow the cauliflower to cook until it is soft, about 8 to 10 minutes.
  • To serve, add some of the tuna mixture and the cauliflower rice on a plate. Top with avocado slices, fresh lime juice, and cilantro.
    Enjoy!

Nutrition

Serving: 1servingCalories: 241kcalCarbohydrates: 18gProtein: 19gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.003gCholesterol: 26mgSodium: 502mgPotassium: 966mgFiber: 8gSugar: 6gVitamin A: 2023IUVitamin C: 156mgCalcium: 77mgIron: 2mg
Keyword cilantro lime cauliflower rice, tuna
Did you make this recipe?Leave a comment below and tag @humbly-homemade on social!

More Easy Seafood Recipes

  • Easy Salmon Sushi Bake
  • Miso Butter Salmon (Crispy & Juicy!)
  • Easy Japanese Shrimp Curry
  • 30 Minute Garlic Shrimp Spaghetti

About Carissa Erzen

Growing up in Germany, I fell head-over-heels in love with ALL the German baked goods, from Lebkuchen to pretzels. Now I'm the founder, recipe developer, and food photographer behind Humbly Homemade, where I test and share German sweets lovingly created from scratch. So pull up a chair, and stay a while!

Reader Interactions

Comments

  1. Yum-number1

    August 24, 2021 at 6:21 pm

    I like it when there's the word “easy” in your recipes and when it looks delicious which is ALWAYS ❤️

    Reply
    • strawberryandcream

      September 15, 2021 at 9:50 am

      This one is crazy easy! Let me know if you try it!

      Reply
5 from 1 vote (1 rating without comment)

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