Quick answer: This spicy tuna rice bowl has about 29 grams of protein and 375 calories per serving, and takes about 20 minutes if the rice is already cooked. Canned tuna gets mixed with Greek yogurt and sriracha for a spicy-mayo effect without an actual mayo base, then piled over rice with avocado and cucumber. Serves 4. Sodium runs high, about 580 mg per serving — the tuna and sriracha together are the main reason.
This is the quick, pantry-friendly spicy tuna bowl — built on canned tuna, ready faster than the poke-style version that uses fresh cubed tuna instead.
Why This Recipe Has About 29 Grams of Protein
| Source | Per serving |
| Canned tuna, drained (110 g) | 21.3 g |
| Plain Greek yogurt (30 g) | 3.0 g |
| Cooked rice (120 g) | 3.2 g |
| Everything else | 1.9 g |
| Total | 29.4 g |
Four cans of tuna across the batch is more than most tuna bowls use — that’s deliberate, since it’s what makes up almost all of the protein here.
A Note on Sodium
About 580 mg per serving, roughly 25% of the WHO’s 2,300 mg daily limit.
- Canned tuna: ~275 mg
- Sriracha: ~165 mg
- Low-sodium soy sauce: ~124 mg
- Everything else: ~16 mg
What helps: cutting the sriracha back is now the clearest lever, since this recipe already calls for low-sodium soy sauce.
What You Need
Makes 4 servings
- 4 cans (5 oz / 142 g each) light tuna in water, drained (about 440 g drained total)
- ½ cup (120 g) plain Greek yogurt
- 2 tbsp sriracha
- 1 tsp sesame oil
- 4 cups cooked rice (480 g)
- 1 avocado, sliced
- 1 cucumber, diced
- 1 tbsp soy sauce (low-sodium recommended)
- Sesame seeds and sliced green onion, to serve
How to Make It
- Cook the rice ahead of time, or use leftover rice.
- Mix the spicy tuna: drained tuna, Greek yogurt, sriracha and sesame oil.
- Assemble bowls: rice on the bottom, spicy tuna on top, avocado and cucumber alongside.
- Finish with soy sauce, sesame seeds and green onion.
Tips
Use cold, day-old rice if you have it. It holds its shape better under the tuna mixture than fresh, still-warm rice.
Adjust the sriracha to taste before serving everyone. Heat levels vary a lot between bottles.
Substitutions
Rice: brown rice or cauliflower rice both work. Yogurt: mayo works but removes the protein contribution — cottage cheese blended smooth is a better swap if you want to keep it.
Storage
Tuna mixture keeps 2 days refrigerated, separately from the rice and avocado. Assemble fresh each time — avocado browns and rice dries out if stored together.
Spicy Tuna Rice Bowl
Ingredients
Method
- Cook or reheat the rice.
- Mix tuna, Greek yogurt, sriracha and sesame oil.
- Layer rice, spicy tuna, avocado and cucumber in bowls.
- Top with soy sauce, sesame seeds and green onion.
Notes
- Low-sodium soy sauce noticeably lowers the sodium total.
- Store tuna mixture separately from rice and avocado.
Nutrition
Per serving (recipe makes 4):
| Calories | 375 |
| Protein | 29 g |
| Sodium | 580 mg |
Verified against the Tuna nutrition workbook, calculated ingredient-by-ingredient from USDA FoodData Central reference values.
Frequently Asked Questions
Can I make this less spicy?
Yes — reduce the sriracha to 1 tablespoon or less, or leave it out and add hot sauce at the table instead.
How is this different from the poke-style spicy tuna bowl?
This version uses canned tuna and comes together faster; the other uses fresh, sashimi-grade tuna cubes and no cooking at all.
Can I meal prep this?
Store the tuna mixture separately from rice and avocado, and assemble just before eating.
Can I use canned salmon instead?
Yes, it works the same way with a slightly softer texture.
More High Protein Tuna Recipes
Part of the growing Tuna collection, alongside Tuna and Rice Bowl (the non-spicy version) and Spicy Tuna Rice Bowl Recipe (the fresh, poke-style version).
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