Tuna Rice Bowl

This simple Tuna Rice Bowl is the kind of quick, satisfying meal that proves nourishing food doesn’t have to be complicated. With just a few whole-food ingredients, it delivers healthy fats, high-quality protein, and blood sugar–friendly balance—all in under 10 minutes.

Tuna provides a lean source of protein and omega-3 fatty acids, which are essential for brain health, reducing inflammation, and supporting hormone production. Choosing tuna packed in oil helps increase the meal’s satiety factor and enhances the absorption of fat-soluble vitamins.

Mayonnaise made with clean oils (like avocado oil in Primal Kitchen’s version) adds healthy fats that support cell membrane integrity and hormone health. The addition of toasted sesame oil brings depth of flavor along with antioxidants like sesamol and sesamin, which have been shown to support liver function and metabolic health.

Coconut aminos offer a lower-sodium, soy-free alternative to traditional soy sauce—perfect for those managing inflammation or hormone imbalances. Paired with white rice, which is gentle on digestion and replenishes glycogen stores, this bowl offers balanced energy without the blood sugar spike you’d expect from fast carbs alone—especially when combined with protein and fat.

Topped with sesame seeds and optionally served with hydrating cucumber slices, this dish checks all the boxes: quick, balanced, satisfying, and functional. It’s an ideal go-to for lunch, post-workout recovery, or even a light dinner when time (and energy) are short.