Healthy Tuna Rice Balls are a simple and tasty snack or light meal that’s easy to make and full of flavor. These little bites combine tender rice with chunks of tuna, mixed with a few fresh ingredients that give them a nice, satisfying texture. They’re gentle on the palate but pack a good punch of protein and energy.
I love making these because they’re perfect for anytime you want something quick and wholesome. I usually keep canned tuna on hand, so whenever I need a fast lunch or a snack to take on the go, I just mix everything up and shape the rice balls. It’s one of those recipes that feels like a treat but isn’t heavy or complicated.
My favorite way to enjoy them is with a side of crunchy veggies or a small salad. They’re great cold or at room temperature, which makes them ideal for lunchboxes or picnics. Plus, they’re easy enough to adapt by adding your own favorite herbs or a bit of spice if you like things a little more lively. These tuna rice balls quickly became one of my go-to healthy bites!
Key Ingredients & Substitutions
Sushi Rice: Short grain rice is sticky, which holds the balls together well. If you don’t have sushi rice, use any sticky rice like Arborio or medium-grain rice. For a healthier twist, try brown sushi rice, though it’s less sticky.
Tuna: I prefer canned tuna in water for a lighter option. You can swap canned salmon or cooked shredded chicken if you want variety. Just make sure it’s well-drained to avoid soggy rice balls.
Avocado: It adds creaminess and healthy fats. If you’re avoiding avocado, try finely chopped cucumbers or cooked edamame for a fresh bite instead.
Sesame Oil & Seeds: These add nutty flavors. Toasted sesame seeds give a nice crunch on the outside. If you don’t have sesame oil, a mild olive oil works fine.
Furikake or Seasoning: Furikake is a Japanese seasoning mix that often contains seaweed and sesame seeds. If you can’t find it, mix sesame seeds with a pinch of salt and dried seaweed flakes or replace with everything bagel seasoning for a new twist.
How Can I Shape Tuna Rice Balls Without Them Falling Apart?
Getting rice balls nicely shaped can be tricky if your rice or filling isn’t quite right. Here’s how to make firm rice balls that stay together:
- Use freshly cooked rice that’s still warm but not hot. It sticks better and molds easily.
- Wet your hands before shaping; this prevents rice from sticking to your fingers and helps form a smooth ball.
- Flatten the rice gently, add the tuna filling in the center, then cover and press firmly but gently to seal the filling inside.
- Good pressing helps compact the rice so the ball holds its shape but avoid squashing it too hard or the rice will get mushy.
- If rice is a bit dry, sprinkle a few drops of water over it before shaping to help it stick better.
Optional: Toast the rice balls in a pan over medium heat for a few minutes after shaping. This lightly crisps the outside and helps hold everything together.
Equipment You’ll Need
- Mixing bowls – I like them because they make combining ingredients easy and mess-free.
- Measuring cups and spoons – helpful for ensuring the right proportions, especially for rice and seasonings.
- Wet hands or gloves – to prevent rice from sticking while shaping the balls.
- Small skillet or frying pan (optional) – for toasting the rice balls if you want a crispy outside.
- Serving platter – a pretty plate makes your rice balls look even better for sharing!
Flavor Variations & Add-Ins
- Use chopped cooked shrimp or crab instead of tuna for a seafood twist.
- Add a sprinkle of sriracha or a dash of wasabi into the tuna mix for some heat.
- Stir in finely chopped herbs like cilantro or basil for fresh flavor.
- Mix in chopped steamed carrots or peas for extra color and sweetness.
Healthy Tuna Rice Balls
Ingredients You’ll Need:
Main Ingredients:
- 2 cups cooked sushi rice (short grain rice), slightly cooled
- 1 can (5 oz) tuna in water, drained and flaked
- 1/2 small avocado, diced
- 2 green onions, thinly sliced (plus extra for garnish)
- 1 tablespoon low-sodium soy sauce or tamari
- 1 teaspoon sesame oil
- 1/2 teaspoon toasted sesame seeds (black and/or white)
- 1/4 teaspoon salt (optional)
For Garnishing and Serving:
- Furikake seasoning or a mix of sesame seeds and dried seaweed flakes for garnish
- Optional dipping sauce: low-sodium soy sauce, sriracha, or teriyaki sauce
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare. You’ll spend time mixing the filling and shaping the rice balls. If you choose to toast them in the pan for a crisp finish, that adds another 5-6 minutes. Great for a quick snack or light meal!
Step-by-Step Instructions:
1. Prepare the Filling:
In a medium bowl, gently mix the drained tuna, diced avocado, 1 sliced green onion, soy sauce, sesame oil, and salt if using. Be careful not to mash the avocado too much; you want some chunks for creaminess.
2. Shape the Rice Balls:
Wet your hands with water to keep the rice from sticking. Take about 1/3 cup of the cooked sushi rice and flatten it slightly in your palm. Spoon 1 to 2 tablespoons of the tuna mixture onto the center. Cover with another flattened portion of rice (about 1/3 cup) and carefully mold into a tight ball or rounded triangle, sealing the filling inside.
3. Coat and Serve:
Lightly press each rice ball into toasted sesame seeds or sprinkle with furikake seasoning to coat the outside. Arrange on a serving plate, then sprinkle with additional sliced green onions and more furikake or sesame seeds if you like. Serve with your choice of dipping sauce on the side.
Optional: Toast for a Crispy Finish
Heat a non-stick skillet over medium heat. Lightly toast the rice balls for 2-3 minutes on each side until they turn a light golden brown. This adds a delicious crispy texture but is optional.
Can I Use Frozen Tuna for This Recipe?
Yes, but be sure to fully thaw and drain the tuna before mixing. Frozen tuna can add extra moisture, so pat it dry with paper towels to keep the rice balls from getting soggy.
How Should I Store Leftover Tuna Rice Balls?
Store leftovers in an airtight container in the refrigerator for up to 2 days. They’re best enjoyed cold or at room temperature. Reheat gently in a skillet if you want to crisp them up again.
Can I Make These Rice Balls Ahead of Time?
Absolutely! You can prepare and shape the rice balls in advance, then cover and refrigerate. If refrigerated, consume within 24 hours for the best texture and freshness.
What Can I Substitute for Avocado?
If you’re not a fan of avocado, try using finely chopped cucumber or cooked edamame for a fresh, light alternative with a bit of crunch.