Rice Cakes with Tuna Salad
Canned tuna, a spoonful of mayo, a hit of yellow mustard, crunchy celery and red onion, all piled onto two rice cakes. 36g of protein in 315 calories, ready in about five minutes with zero cooking. The rice cakes give you a light, crispy base that lets the tuna salad do the heavy lifting.
This is the kind of snack that earns its spot in a rotation. Six ingredients, one bowl, no heat required.
Canned tuna, a spoonful of mayo, a hit of yellow mustard, crunchy celery and red onion, all piled onto two rice cakes. 36g of protein in 315 calories, ready in about five minutes with zero cooking. The rice cakes give you a light, crispy base that lets the tuna salad do the heavy lifting.
This is the kind of snack that earns its spot in a rotation. Six ingredients, one bowl, no heat required.
Ingredients
- celery 1 stalk
- red onion 0.25
- tuna, in water 5 ounces
- mayonnaise 1 tablespoon
- yellow mustard 1 teaspoon
- rice cakes 2 pieces
Method
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Chop the celery and red onion finely.
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In a small bowl, mix together the tuna, mayonnaise, celery, red onion, mustard, salt and pepper.
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Spread the tuna salad mixture evenly over the rice cakes.
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Serve immediately and enjoy!
Drain the canned tuna as thoroughly as you can before mixing. Squeeze it against the side of the can or press it in a fine mesh strainer. Excess water thins out the salad and soaks through the rice cakes within minutes.
Why This Works
Behind this recipe
Can I make the tuna salad ahead of time?
Yes, the tuna salad keeps well in a sealed container in the fridge for up to two days. Just keep it separate from the rice cakes until you eat. Assembled rice cakes absorb moisture fast and lose their crunch within about 30 minutes.
What changes if I use tuna in oil instead of water?
The protein stays about the same, but the fat roughly doubles. Tuna in water keeps this snack at 11g of fat and 315 calories. Oil-packed tuna pushes closer to 400 calories or more, depending on how much oil clings to the fish. Water-packed gives you the same protein for fewer calories.
Is 36g of protein in one snack too much to absorb?
The old 30-gram ceiling has been questioned by recent research. Studies on per-meal protein distribution found the body utilizes well beyond 30g in a single sitting, especially in people who train regularly. This snack's 36g from tuna fits comfortably within the range the research supports.
Read the full evidence review
