Low FODMAP tuna salad is the proper weekday lunch. Prepared in simply minutes and made with no mayo, this wholesome tuna salad is full of taste and straightforward to search out components! Prepared in simply 5 minutes and is nice on bread as a sandwich, in a wrap, on lettuce or my favourite, wrapped in collard greens for a low carb transportable lunch!

Tuna salad in a bowl with spoon in bowl and cucumbers on plate.

Why you’ll love this recipe

  • Low FODMAP pleasant! Should you battle with abdomen points, you could have been prescribed a low FODMAP food plan. If that’s the case, this tuna salad goes to turn out to be your favourite new lunch recipe! Even if you’re not low FODMAP, this wholesome tuna salad is so flavorful and the proper change to your typical tuna salad recipe.
  • Straightforward to make! All you want are just a few veggies finely chopped, tahini, vinegar and a can of tuna for a easy lunch anytime! No mayo on this tuna salad!
  • Nice for all diets! This wholesome tuna salad recipe is Whole30, paleo, gluten free, dairy free, egg free and low FODMAP pleasant!
Ingredients to make low FODMAP tuna salad.
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Substances

Tahini Dressing

  • Tahini – tahini is a paste constituted of floor sesame seeds. Tahini is low fodmap pleasant in 1 tablespoon or much less servings.
  • Purple wine vinegar – pink wine vinegar provides a lot taste to this tuna salad and helps to chop via that fishy style from the tuna. It’s low FODMAP pleasant in 2 tablespoon or much less servings.
  • Dijon mustard – Dijon mustard will help to emulsify dressings (assist to bind them since water and oil don’t sometimes combine properly). On this recipe, the dressing doesn’t require emulsification, the Dijon mustard is just for taste.  Dijon mustard is low FODMAP in 1 tablespoon or much less servings.
  • Water – water helps to skinny out the dressing and provides a little bit of moisture to the tuna salad, which generally may be dry.
  • Dried dill – most dried herbs are low FODMAP pleasant and a good way so as to add taste to a dish!
  • Salt – salt helps to raise all of the flavors within the dish.

Tuna Salad

  • Tuna – use your favourite model/kind of tuna on this recipe. If you’re low FODMAP, it’s necessary that you simply examine the components of the tuna you purchase. Some manufacturers pack tuna in water in a vegetable broth answer to provide the tuna extra taste. Usually this vegetable broth has FODMAPs. Due to this, it could be useful to purchase tuna packed in oil (drain the oil off earlier than utilizing on this recipe) or examine the label to make sure the one components are tuna, water and probably salt.  
  • Cucumber – cucumber are used as an alternative of celery on this recipe to supply some crunch. Celery is increased in FODMAPs when you eat greater than ½ stalk at a time. Cucumbers are a FODMAP free meals and may be eaten within the quantities which you could tolerate. I like to make use of English cucumbers, because the pores and skin is skinny (no have to peel the cucumbers) and the seeds are simple to digest.
  • Purple bell pepper – pink bell pepper present some colour and crunch to the tuna salad.  Purple bell peppers haven’t any FODMAPs and are an important veggie to incorporate on a low FODMAP food plan.
  • Contemporary inexperienced onions – onions and garlic are excessive in FODMAPs, so to get the identical taste with out the FODMAPs, I like to recommend utilizing the inexperienced components of a inexperienced onion. The inexperienced components of a inexperienced onion are low in FODMAPs, however the whites are excessive in FODMAPs.

How one can make low FODMAP tuna salad

Begin by making the dressing. Mix the tahini, pink wine vinegar, water, Dijon mustard, dried dill and salt in a bowl. Stir properly, at first this may appear like it gained’t come collectively due to the tahini, however preserve stirring and it’ll.  

Before and after making the tahini dressing in the bowl.

Add the tuna to the bowl with the dressing.

Chop the veggies into small items, add them to the tuna and dressing.

Tuna and veggies in the bowl with the dressing.

Stir properly, breaking apart the tuna as wanted.

Low FODMAP tuna salad after stirring.

High suggestions

Tuna salad is nice to make the evening earlier than and even double batch to get pleasure from 2 days in a row. Should you plan on serving it as a sandwich, wait so as to add the tuna salad to the bread till the day you intend on consuming it so the bread doesn’t get soggy.

Be sure you drain the tuna from the oil when you get tuna packed in oil. If you wish to use the oil it was packed in, you may omit the tahini and use the oil from the can as an alternative. Merely add the tuna to the bowl and the remainder of the dressing components (besides the water) and stir properly. Then add the veggies and stir once more. Should you discover your tuna salad is dry, you may add water at this level.

Collard green wrap of tuna salad on a white plate.

How one can serve tuna salad

As a sandwich. You should utilize a low FODMAP pleasant bread when you want this recipe to be low FODMAP. Alternatively you need to use a gluten free or grain free bread relying in your dietary necessities. Tuna salad is nice on toasted bread, so when you can toast it first, I extremely suggest that!

With crackers. I like to serve tuna salad with crackers, they’re crunchy, salty and make the entire expertise extra enjoyable. I like to make use of my almond flour flax crackers or pumpkin seed crackers.  For low FODMAP crackers, I like Laiki Model (the pink bag) they’re significantly addicting and made with rice!

With veggies. You should utilize sliced cucumber or massive strips of pink bell pepper for scooping up the low FODMAP tuna salad.

In a wrap – I like to make use of collard greens as a low carb wrap for tuna salad. They’re simple to make and the proper technique to get in additional veggies and collard greens are low in FODMAPS in below 1 cup parts.

How one can make a collard inexperienced wrap

First minimize away the massive thick a part of the stem, you will want 2 leaves for every wrap.

Subsequent pour boiling water over the leaves. I sometimes put the collard leaves in a big skillet and pour boiling water from the kettle over them. Take away the leaves instantly (use tongs to be sure you don’t burn your fingers). This helps make the collard greens extra pliable and simpler to wrap. You don’t wish to go away them within the sizzling water lengthy as the flavour of the collard greens will begin to change.

Subsequent layer the collard inexperienced leaves over prime of one another to make sure the massive hole within the heart from the stem being eliminated is roofed.

Add your tuna salad to the middle and wrap. Begin first by pulling the perimeters of the collard inexperienced up over the tuna salad then begin to roll like a burrito.

It’s possible you’ll determine to safe the wrap with toothpicks. Subsequent minimize the wrap in half and revel in (watch out of the toothpicks).

Instructions on how to make a collard green wrap.

What different veggies are you able to add

  • Carrots – shredded carrots add nice crunch and texture and are thought-about to haven’t any FODMAPs in any quantity.
  • Kalamata olives – when you love olives, they might be an important addition to this tuna salad. Kalamata olives are low FODMAP in serving measurement of 15 or much less olives.
  • Celery – when you simply love celery in your tuna salad, you may add a small quantity. Celery is low fodmap in 1/2 stalk per serving.

What to serve alongside aspect this tuna salad

Spoonful of low fodmap tuna salad.

Storing leftovers

Retailer leftover tuna salad in an hermetic container for as much as 3 days within the fridge.

I don’t suggest freezing this recipe. Since tuna could be very shelf sable and plenty of of those components are objects you’ll naturally at all times have readily available, it’s useful simply to make 1-2 servings at time so that you don’t must freeze it for later.

Substitutions

  • Tahini – tahini provides taste and a creamy texture to the dressing. Should you can not tolerate sesame seeds or don’t look after tahini, you need to use your favourite mayo or use olive oil as a replacement for a equally scrumptious meal.
  • Purple wine vinegar – pink wine vinegar has a really distinct taste that I actually get pleasure from paired with tuna and the veggies on this recipe. You might additionally use lemon juice or apple cider vinegar rather than the pink wine vinegar.
  • Dijon mustard – Dijon mustard on this recipe is just for the flavour it provides to the dish. Should you don’t love Dijon or don’t have any readily available, you may merely omit it. It’s possible you’ll want an additional pinch of salt to offset the saltiness you sometimes get from the Dijon.
  • Dried dill – when you don’t have dried dill, you need to use your favourite dried herbs – basil, parsley, chives, Italian seasoning (assuming there is no such thing as a garlic or onion), herbs de provence or oregano.
  • Tuna – you might additionally use canned salmon or canned or contemporary shredded hen rather than the tuna on this recipe.
  • Cucumbers and pink bell peppers – see the record above for different veggies you might add. If you’re not a fan of veggies in your tuna salad, merely omit them.

Should you love this recipe, it’s best to strive

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Tuna Salad

  • 1 can tuna, drained$1.99
  • 1/4 cup cucumber, chopped$0.32
  • 2-3 tbsp inexperienced onion (inexperienced half solely)$0.32
  • Begin by mixting collectively all of the dressing components within the backside of the bowl you intend on making the tuna salad in. Stir properly till totally mixed.

  • Subsequent drain the tuna and add it to the bowl with the dressing.

  • Chop the cucumber and slice the inexperienced onion. Add the veggies to the tuna within the bowl.

  • Stir properly, breaking apart the tuna as wanted. Style for salt and serve your favourite means!

How one can serve tuna salad

  • As a sandwich. You should utilize a low FODMAP pleasant bread when you want this recipe to be low FODMAP. Alternatively you need to use a gluten free or grain free bread relying in your dietary necessities. Tuna salad is nice on toasted bread, so when you can toast it first, I extremely suggest that!
  • With crackers. I like to serve tuna salad with crackers, they’re crunchy, salty and make the entire expertise extra enjoyable. I like to make use of my almond flour flax crackers or pumpkin seed crackers.  For low FODMAP crackers, I like Laiki Model (the pink bag) they’re significantly addicting and made with rice!
  • With veggies. You should utilize sliced cucumber or massive strips of pink bell pepper for scooping up the low FODMAP tuna salad.
  • In a wrap – I like to make use of collard greens as a low carb wrap for tuna salad. They’re simple to make and the proper technique to get in additional veggies.

What different veggies are you able to add

  • Carrots – shredded carrots add nice crunch and texture and are thought-about to haven’t any FODMAPs in any quantity.
  • Kalamata olives – when you love olives, they might be an important addition to this tuna salad. Kalamata olives are low FODMAP in serving measurement of 15 or much less olives.
  • Celery – when you simply love celery in your tuna salad, you may add a small quantity. Celery is low fodmap in 1/2 stalk per serving.

Storing leftovers
Retailer leftover tuna salad in an hermetic container for as much as 3 days within the fridge.

See how I calculate food cost.

Diet Data

Diet Details

Quantity per Serving

The place does diet data come from? Diet details are supplied as a courtesy, sourced from the USDA Meals Database.

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