This protein-packed rice salad won't disappoint


Sometimes, you want your salad to be more than just lettuce. When you finish a workout, there's no better recovery meal than an easy, healthy, and affordable protein-packed rice salad. PumpUp members @tysa and @tyler_bacc made a super-simple salad with ingredients that you can find in your pantry. If you've already prepared a batch rice ahead of time, this recipe will only take mere minutes to assemble. Prep the salad in the morning and make double portions as needed— you'll have this healthy meal at your disposal for the rest of the week! Maximize the fibre content of this recipe by opting for whole-grain rice. Although the recipe calls for peas and chopped carrots, feel free to incorporate any of the vegetables you have on hand. This protein-packed rice salad would be awesome with shaved & roasted brussels sprouts.

Protein-Packed Rice Salad

This protein-packed salad is the perfect post-workout meal! It's easy, healthy, and affordable. // The PumpUp Blog


  • 2 cups of rice
  • 1/2-1 cup peas
  • 1/2-1 cup chopped carrots
  • 2 hard boiled eggs
  • A can of tuna, drained


Cook the rice and let it cool for 10 min.

While the rice is cooking, cut vegetables into small pieces and boil them. Blanch vegetables to preserve nutrients and set aside in a large bowl. Dice the hard-boiled eggs into similarly-sized cubes and toss them with the cooked vegetables. Add in the tuna and the rice. Toss salad until all ingredients are fully incorporated.

Loved learning about this protein-packed salad recipe? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below!