Flavorful Low FODMAP Tuna Salad

Here’s my go-to low FODMAP tuna salad recipe that’s simple, filling, and easy on your stomach. It’s made with fresh ingredients, a touch of lemon, and herbs that work together to create a lunch you’ll want to make again and again.

This tuna salad has become my weekly lunch staple, and I usually make a double batch to have it ready in the fridge. Nothing better than having a reliable meal prep option when you’re following a low FODMAP diet, right?

What Kind of Tuna Should I Use?

For tuna salad, you’ve got several good options when it comes to canned tuna. Light tuna packed in water is the most common choice and works great here, but you could also use solid white albacore if you prefer its milder flavor and firmer texture. While oil-packed tuna can add extra richness, water-packed tuna is usually better for salads since it lets the dressing shine through. When shopping, look for “chunk light” or “solid” on the label – these terms tell you how the tuna is packed, with solid having larger, more intact pieces. Just remember to drain your tuna well before mixing it into your salad to keep the consistency just right.

Options for Substitutions

Following a low FODMAP diet doesn’t mean you can’t be flexible with this recipe. Here are some smart swaps you can try:

• Tahini: If tahini isn’t your thing or you’re out, try mayonnaise or Greek yogurt (if you can tolerate it). For a nut-based option, try smooth almond butter thinned with a little water.
• Red wine vinegar: You can swap this with apple cider vinegar or lemon juice – both are low FODMAP and will give you that nice tangy kick.
• Dijon mustard: Yellow mustard works fine here too, or you can skip it altogether if you’re not a mustard fan.
• Cucumber: Feel free to swap cucumber with chopped celery or grated carrots for a different crunch – both are low FODMAP friendly.
• Green onion tops: You can use fresh chives instead – they’re also low FODMAP and give a similar mild oniony flavor.
• Dried dill: Fresh dill works great (use 1-2 teaspoons), or try other low FODMAP herbs like parsley or chives.

Watch Out for These Mistakes While Cooking

The biggest mistake when making low FODMAP tuna salad is using regular onions or garlic powder, which can trigger digestive issues – stick strictly to just the green parts of green onions for that savory flavor without the discomfort.

Getting the dressing consistency right is crucial, so avoid the common error of adding all the liquid ingredients at once – instead, start by whisking the tahini with water first until smooth, then gradually incorporate the vinegar and mustard to prevent the sauce from becoming too thin or separating.

Another key detail is draining the tuna properly – excess liquid will make your salad watery, so take time to press out all the moisture using the can lid or a fine-mesh strainer.

For the best texture and flavor, chop your cucumber into small, uniform pieces and pat them dry with paper towels to prevent excess moisture from making your salad soggy after it sits.

What to Serve With Tuna Salad?

This FODMAP-friendly tuna salad works great as part of a light lunch or dinner spread. The easiest way to serve it is on your favorite gluten-free bread or wrapped in lettuce leaves for a low-carb option. You can also pile it on top of a bed of mixed greens with some cherry tomatoes and olives for a complete salad. For a fun appetizer idea, serve it with rice crackers or corn tortilla chips – these are perfect for scooping! Since this recipe is already protein-packed, you might just want to add some simple sides like carrot sticks, sliced bell peppers, or potato chips to round out your meal.

Storage Instructions

Keep Fresh: This tuna salad stays good in an airtight container in the fridge for up to 3 days. The cucumber might release a bit of water over time, so you might want to give it a quick stir before serving. It’s perfect for making ahead for lunch!

Meal Prep: If you’re planning to make this ahead, you can prep all the ingredients except the cucumber. Add the chopped cucumber just before serving to keep everything crisp and fresh. The dressing can be made separately and stored in a small container for up to 5 days.

Pack for Lunch: When taking this tuna salad to work or school, pack it in a leak-proof container and keep it cool with an ice pack. If you’re adding lettuce or other greens, pack them separately to keep them crisp and add them just before eating.

Preparation Time	10-15 minutes
Cooking Time	0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 300-350
• Protein: 30-35 g
• Fat: 15-20 g
• Carbohydrates: 10-15 g

Ingredients

• 1 tablespoon tahini
• 1 1/2 tablespoons red wine vinegar
• 1/2 tablespoon dijon mustard
• 1 tablespoon water
• 1/4 teaspoon sea salt
• 1/2 teaspoon dried dill
• 1 can drained tuna
• 1/4 cup chopped cucumber
• 2 to 3 tablespoons chopped green parts of green onion

Step 1: Prepare the Dressing

Begin by mixing together all the dressing ingredients in the bottom of the bowl you intend to use for making the tuna salad.

Stir thoroughly until all the ingredients are fully combined, creating a smooth and flavorful dressing base.

Step 2: Add the Tuna

Drain the tuna well to remove excess liquid.

Once drained, add the tuna directly into the bowl with the prepared dressing.

This will allow the tuna to absorb the flavors as you mix.

Step 3: Add the Vegetables

Chop the cucumber and slice the green onion.

Add these fresh veggies to the bowl with the tuna and dressing.

These additions will add a refreshing crunch and flavor to the salad.

Step 4: Combine and Serve

Stir the mixture well, ensuring the tuna is fully broken up and coated evenly with the dressing.

Taste the salad to check for seasoning, adding a bit of salt if needed.

Serve the tuna salad your favorite way, whether as a sandwich, wrap, or on a bed of greens!