I love this recipe because it’s quick to prepare, full of wholesome ingredients, and perfect for feeding the family or meal prepping for the week. The combination of tuna and vegetables makes it both filling and balanced, while the eggs hold everything together into a soft, savoury slice. It’s also a great way to use up leftover rice or veggies. Best of all, it’s freezer-friendly and travels well — ideal for busy lunches or picnics.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
1 tbsp olive oil 3 green onions, chopped 2 garlic cloves, crushed 420g can sweet corn kernels, drained 425g can tuna in springwater, drained, flaked 250g packet microwave long-grain white rice 1 1/4 cups chopped broccoli florets 1 zucchini, grated 1 1/3 cups grated tasty cheese 8 eggs Salad leaves, to serve Sliced green onion, to serve
Directions
I preheat the oven to 190°C (170°C fan-forced) and grease a 20cm x 30cm lamington pan. I line the base and sides with baking paper, leaving a 2cm overhang for easy removal later.
I heat the olive oil in a small frying pan over medium-high heat. I add the chopped green onions and garlic, cooking for about 2 minutes until softened and fragrant.
I transfer the onion mixture to a large bowl and add the corn, tuna, cooked rice, broccoli, zucchini, and 1 cup of the cheese. I season generously with salt and pepper, then mix everything together until well combined.
I spoon the mixture into the prepared pan, pressing it down firmly with the back of a spoon to compact it.
I whisk the eggs in a jug and pour them evenly over the mixture, tapping the pan lightly on the bench to remove air bubbles. I sprinkle the remaining cheese over the top.
I bake for 40–45 minutes, until the top is golden and the slice is set through the centre.
Once baked, I let it stand in the pan for 15 minutes before cutting it into squares. I serve it warm or chilled, with salad leaves and extra sliced green onions on top.
Sometimes I mix in a handful of baby spinach or peas for more greens. If I want a little extra flavor, I stir through some Dijon mustard or a squeeze of lemon juice before baking. For a Mediterranean twist, I add chopped olives and sun-dried tomatoes. I’ve also swapped the tuna for shredded chicken or salmon with great results.
Storage/Reheating
I store leftover slices in an airtight container in the fridge for up to 3 days. To reheat, I microwave individual portions for about a minute or warm them in the oven at 180°C for 10 minutes. They also freeze beautifully — I cut the slice into portions, wrap them individually, and freeze for up to 2 months. To reheat, I thaw overnight in the fridge and warm as needed.
FAQs
Can I use brown rice instead of white?
Yes, brown rice works well — just make sure it’s cooked before adding.
Can I make this dairy-free?
Yes, use dairy-free cheese or omit it entirely — the eggs will still hold the slice together.
What can I use instead of tuna?
Cooked salmon, shredded chicken, or even cooked lentils are great alternatives.
Can I use fresh corn instead of canned?
Absolutely — about 1 1/2 cups of cooked corn kernels will do.
How do I make it gluten-free?
This recipe is naturally gluten-free as long as you check your tuna and other ingredient labels.
Can I make it in muffin pans instead?
Yes, pour the mixture into greased muffin tins and bake for about 25–30 minutes for easy grab-and-go portions.
Can I serve it cold?
Yes — it’s delicious cold, making it perfect for lunchboxes or picnics.
Can I add herbs?
Definitely! I often add chopped parsley, dill, or chives for extra freshness.
How do I know when it’s cooked?
The slice should be golden on top and firm to the touch in the centre.
Can I make it ahead of time?
Yes, it keeps beautifully in the fridge and can even be frozen for later.
Conclusion
This Easy Tuna, Sweetcorn and Rice Slice is one of those versatile, family-friendly recipes I keep coming back to. It’s hearty, healthy, and incredibly adaptable — perfect for busy weeknights, lunches, or even breakfast on the go. I love how it sneaks in extra veggies while still being cheesy, moist, and full of flavour. Simple to make and even easier to love, it’s a reliable dish that always satisfies
This Easy Tuna, Sweetcorn and Rice Slice is a wholesome, one-pan meal packed with tuna, corn, rice, and hidden veggies. Bound together with eggs and topped with melted cheese, it’s hearty, nutritious, and perfect for lunch, dinner, or meal prep. Delicious hot or cold, this family-friendly slice is simple, satisfying, and freezer-ready.
Total Time:1 hour
Yield:8 servings
Ingredients
1 tbsp olive oil
3 green onions, chopped
2 garlic cloves, crushed
420 g can sweet corn kernels, drained
425 g can tuna in springwater, drained, flaked
250 g packet microwave long-grain white rice
1¼ cups chopped broccoli florets
1 zucchini, grated
1⅓ cups grated tasty cheese
8 eggs
Salad leaves, to serve
Sliced green onion, to serve
Instructions
Prepare the pan: Preheat the oven to 190°C (170°C fan-forced). Grease and line a 20 × 30 cm lamington pan with baking paper, leaving a 2 cm overhang.
Sauté aromatics: Heat olive oil in a small frying pan over medium-high heat. Add green onions and garlic, and cook for 2 minutes until softened.
Mix the filling: In a large bowl, combine the onion mixture, corn, tuna, rice, broccoli, zucchini, and 1 cup of cheese. Season with salt and pepper and mix well.
Assemble: Spoon the mixture into the prepared pan, pressing firmly with the back of a spoon to compact it.
Add eggs and cheese: Whisk the eggs in a jug and pour evenly over the mixture. Tap the pan lightly to remove air bubbles. Sprinkle the remaining cheese over the top.
Bake: Bake for 40–45 minutes or until golden and set through the center. Allow to stand for 15 minutes before slicing into squares.
Serve: Enjoy warm or chilled with salad leaves and extra green onion on top.
Notes
Add baby spinach, peas, or extra veggies for more greens.
Stir in Dijon mustard or lemon juice for a flavor boost.
Swap tuna for shredded chicken, salmon, or cooked lentils.
For a Mediterranean twist, add olives and sun-dried tomatoes.
Make in muffin tins for portable, grab-and-go portions.
