As much as I love my green juice, I also love a soulful old-school dish like my Gluten-Free Tuna, Rice, and Green Pea Salad, and over the years, I’ve noticed that my followers love them too! My partner, Roy, has made Tuna Pasta regularly in the background of my Instagram stories, and I was always a bit blown away by the number of people who’d ask for his recipe.

Springtime Delight: Tantalizing Tuna, Rice, and Green Pea Salad with a Gluten-Free Twist & Secrets for Unbeatable Flavor!

As a gluten-free eater, I’d never even tried Roy’s Tuna Pasta Salad, but after he graciously shared his recipe, and so many Crumbles loved it, I thought it would be fun to make myself a gluten-free version.

RICE: I decided there was nothing better than rice as a base for this dish because gluten-free pasta so often just doesn’t hold up for a cold salad. It’s absolutely delicious for spring with peas, mayo, celery, and onions, and it would be amazing served alongside the Cucumber Salad from my No Crumbs Left cookbook.

TUNA: One of the tricks to this dish is to use a high-quality tuna packed in olive oil, and quite honestly, using high-quality olive oil in all your favorite dishes is truly important–you can taste the difference!

roy's tuna rice salad finished product

This Gluten Free Tuna, Rice, and Green Pea Salad would be a lovely dish to bring to a buffet, and a wonderful option for any potluck. I would most certainly serve this if I were doing a salad buffet. Imagine serving these three salads together: my Vegan Mediterranean, a Greek salad, and this deliciousness. Yum!

This one is truly a nod to another date and time. While I do consider my health when I eat and cook, I also love old-school dishes like this one—there’s so much to love, they evoke such good memories, and I believe that anything in moderation is marvelous!

More Fabulous Gluten-Free Recipes to Try Next!

If you make my Gluten-Free Tuna, Rice, and Green Pea Salad, be sure to rate and review it below. If you’re looking for more inspiration, sign up for our Friday Favorites newsletter, and follow along on PinterestInstagram, and TikTok to join in all the fun!

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tuna rice salad overhead in yellow bowl

Gluten Free Tuna, Rice, And Green Pea Salad

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  • Author: Teri Turner
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 6 servings
  • Category: Side Dish
  • Method: Stove top
  • Cuisine: American
  • Diet: Gluten Free


This gluten-free version of Roy’s Tuna Pasta Salad is pretty ingenious, if I do say so myself! I’m so excited to share it with all of my gluten-free friends!


  •   4 cups cooked rice (See Note)
  •   2 (4.5-ounce) cans of tuna in extra-virgin olive oil
  •   1 ½ cup frozen peas
  •   ½ cup chopped celery
  •   1/3 cup chopped sweet yellow onion
  •   2 tablespoons chopped chives
  •   2 tablespoons chopped parsley
  •   ½ cup high-quality extra-virgin olive oil
  •   ¾ cup mayonnaise
  •   1 teaspoon kosher salt
  •   ½ teaspoon freshly ground black pepper


  •   Once the rice is cooked, using a colander rinse the rice well. Set aside and drain well.
  •   Put a small pot of water to boil and blanche the frozen peas for 3o seconds. Remove the peas, rinse under cold water, and drain. 
  •   In a large bowl, add the rice, the tuna with its oil, peas, celery, onion, herbs, olive oil and mayo. Using a spatula, toss to fully combine, from the bottom-up. Add salt and pepper. Add more if needed.
  •   Cover and place in the refrigerator and let it sit for a couple of hours, but preferably over night for all the flavors to set.


Note: Before cooking your rice, rinse and drain well. This will remove the extra starch from the rice. In this recipe, we recommend rinsing the rice before and after cooking.


  • Serving Size: 1 bowl
  • Calories: 489
  • Sugar: 1.7 g
  • Sodium: 303.4 mg
  • Fat: 35.1 g
  • Carbohydrates: 39.9 g
  • Protein: 4.5 g
  • Cholesterol: 7.7 mg

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Food is my love language, and this book is a guide to getting you in the kitchen with me, rolling up your sleeves, and reigniting your passion for everyday cooking. Woven throughout the book are my Teri’s Tips as well.

This cookbook is a love letter to my mother because it offers the recipe for a well-lived life.

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