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A tuna melt sandwich with tomato slices. In the white space above, black text reads "Low FODMAP Tuna Melt with Chives, Parsley, and Basil."
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Home » Sandwiches

Low FODMAP Herbed Tuna Melt

Published: Jan 20, 2022 | Updated: Jan 13, 2025 by Em Schwartz, MS, RDN

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A tuna melt sandwich with tomato slices. In the white space above, black text reads "Low FODMAP Tuna Melt with Chives, Parsley, and Basil."
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Elevate canned tuna with fresh herbs and melty cheddar in this Low FODMAP Herbed Tuna Melt Sandwich. This easy recipe uses just 8 ingredients and can be ready in under 20 minutes.

Canned tuna dotted with fresh herbs and melty cheese, topped with Roma tomato slices, and sandwiched in a toasted English muffin.

I recently discovered Haley Wynn Designs on Instagram. Haley shares (nonFODMAP-related) ideas about creating systems for stress-less home management. To make meal planning and preparing a little easier, her family has a weekly sandwich night.

I love this idea, but sandwiches are not something I typically think of adding to our weekly menu. So, I was inspired to create an "elevated" sandwich recipe using some items I had in my kitchen.

The result: today's melty, herb-filled, low-FODMAP tuna sandwich.

Jump to:
  • Shopping list
  • Low FODMAP Notes
  • Equipment
  • Instructions
  • Storage
  • Serve this with
  • Recipe

Shopping list

Ingredients needed for herbed tuna melts are prepared and measured out into individual containers

To make these low FODMAP herbed tuna melts, add these ingredients to your shopping list:

  • English muffins - 2 muffins (or 2 to 4 slices of low FODMAP bread; low FODMAP serving size varies by bread type)
  • Canned tuna packed in olive oil - 1 (5-ounce) can
  • Mayonnaise - ¼ cup
  • Fresh chives - 2 tablespoons finely chopped (or 2 teaspoons dried chives)
  • Fresh flat-leaf parsley - 2 teaspoons finely chopped (or ½ teaspoon dried parsley)
  • Fresh basil leaves - 2 teaspoons finely chopped (or ½ teaspoon dried basil)
  • Shredded Cheddar cheese - 2 tablespoons
  • Roma tomato - approximately ½ medium to yield 4 slices

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

English muffins (made with wheat and soy) are low FODMAP in 1 muffin (67 grams) servings per Monash University. Specific brands have not yet been tested for FODMAPs. If you require a gluten-free or wheat-free option, I like Food For Life Brown Rice English Muffins (not tested, but appears to be made with low FODMAP ingredients). Individual tolerance may vary.

If you can't find English muffins made with low-FODMAP ingredients, consider using a low FODMAP bread option.

Low FODMAP bread options can vary greatly depending on where you live. My personal favorite is Schär Deli Style Seeded Bread (a Monash low-FODMAP certified option in the US). For more options, check out my low FODMAP bread post.

Tuna canned in water sometimes contains small amounts of vegetable broth made from higher FODMAP ingredients. Many people with IBS tolerate small amounts of FODMAPs.

If you are particularly sensitive or have concerns, choose canned tuna packed in oil or an option containing only tuna, water, and/or salt. Two examples are Wild Planet Skipjack Wild Tuna or Starkist Selects Solid Yellowfin Tuna in Water.

I often like to use tuna packed in olive oil for an extra boost of heart-healthy fats. The olive oil also helps to replace some of the mayonnaise typically used in tuna salad recipes.

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.

Basil is low FODMAP in servings up to 1 cup or 16 grams.

Cheddar cheese is a low-lactose cheese. A low FODMAP serving is 2 slices or 40 grams.

Roma tomatoes can be low in FODMAPs, depending on the serving size. According to Monash, the low-FODMAP serving size is ⅓ medium Roma tomato or 48 grams. Larger servings contain moderate to high levels of the FODMAP, excess fructose.

Equipment

Some kitchen tools that might be helpful in preparing this recipe, include:

  • Cutting board
  • Chef's knife
  • Measuring cups and measuring spoons
  • Baking sheet or broiler pan
  • Toaster

Instructions

To make this low FODMAP tuna melt recipe, simply:

English muffin halves sitting in a toaster

Move oven rack to 4-6 inches below broiler. Turn on the broiler.

Toast the bottom halves of the English muffins (or 2 slices of low FODMAP bread). Transfer the toasted bread to an ungreased baking sheet.

Canned tuna being mixed with mayonnaise and fresh herbs in a bowl

In a small bowl, mix tuna, mayonnaise, chives, parsley, and basil. Add salt and pepper, and adjust seasonings to taste.

Canned tuna salad with cheddar cheese in a bowl

Stir in shredded cheddar cheese until well-mixed.

Prepared tuna salad is divided onto two toasted English muffin halves on a baking sheet

Divide the tuna mixture evenly onto the toasted bread.

An English muffin half topped with a cheesy tuna salad that has been melted under a broiler.

Broil the open-faced tuna sandwiches for 5-7 minutes, or until the cheese melts and lightly browns. Cooking times are suggestions based on what works in my kitchen. To minimize the risk of burnt cheese, I recommend starting with less cooking time and adding time as needed. Meanwhile, toast the remaining tops of the English muffins (or 2 slices of bread).

A tuna melt with tomato slices on a toasted English muffin.

Remove the tuna melts from the oven. Top each half with 2 tomato slices and a just-toasted English muffin half. Enjoy warm.

Storage

These tuna melts are best when enjoyed warm right after preparing. However, the tuna salad portion of this recipe (without the bread) can be prepared ahead of time and refrigerated in an airtight container for 3 to 5 days. Freezing is not recommended.

Serve this with

We each have unique appetites and nutritional needs. If you'd like to serve this low FODMAP tuna melt with additional food, consider:

  • Carrots and/or cucumber slices
  • Plain potato chips
  • Clementine or orange
  • A glass of low-lactose milk

See the Monash FODMAP App for suggested serving sizes, as well as more ideas.

You might also like:

  • Low FODMAP Spicy Salmon Salad
  • Low FODMAP Tuna Salad Sandwiches
  • Low FODMAP Sushi Bowls with Smoked Salmon
Print

Recipe

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Close up of a tuna melt on an English muffin with tomato slices

Low FODMAP Herbed Tuna Melt


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 20 minutes
  • Yield: 2 sandwiches 1x
  • Diet: Low Lactose
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Description

Elevate canned tuna with fresh herbs and melty cheddar in this Low FODMAP Herbed Tuna Melt Sandwich. This easy recipe uses just 8 ingredients and can be ready in under 20 minutes.


Ingredients

Scale
  • 2 English muffins, sliced in half (or 2 to 4 slices of low FODMAP bread, depending on recommended serving size) // notes 1 & 2
  • 1 (5-ounce) can tuna packed in olive oil, drained // note 3
  • ¼ cup mayonnaise, such as Hellmann's 
  • 2 tablespoons finely chopped fresh chives (or 2 teaspoons dried chives)
  • 2 teaspoons finely chopped fresh flat-leaf parsley (or ½ teaspoon dried parsley)
  • 2 teaspoon finely chopped fresh basil leaves (or ½ teaspoon dried basil)
  • Kosher salt and freshly cracked black pepper
  • 2 tablespoons shredded cheddar cheese // note 4
  • ½ medium Roma tomato, thinly sliced into 4 slices

Instructions

  1. Move oven rack to 4-6 inches below broiler. Turn on the broiler.
  2. Toast the bottom halves of the English muffins (or 2 slices of bread). Transfer the toasted bread to an ungreased broiler-safe baking sheet or broiler pan.
  3. In a small bowl, mix tuna, mayonnaise, chives, parsley, and basil. Add salt and pepper, and adjust seasonings to taste.
  4. Stir in shredded cheddar cheese until well-mixed.
  5. Divide the tuna mixture evenly onto the toasted bread.
  6. Broil the open-faced tuna sandwiches for 5-7 minutes, or until the cheese melts and the tuna is warm. Cooking times are suggestions based on what works in my kitchen. To minimize the risk of burnt cheese, I recommend starting with less cooking time and adding time as needed. 
  7. Meanwhile, toast the remaining 2 English muffin halves (or 2 slices of bread).
  8. Remove the tuna melts from the oven. Top each half with 2 tomato slices and a just-toasted English muffin half. Cool slightly before enjoying warm.

Storage: Best enjoyed warm just after preparing.

Equipment

Image of measuring cups and measuring spoons

measuring cups and measuring spoons

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Notes

Note: This recipe was tested with Canyon Bakehouse Gluten-Free English Muffins and Food For Life Brown Rice English Muffins. 2025 Update: Canyon Bakehouse now contains honey and may no longer be low FODMAP. Food For Life still appears to use low FODMAP ingredients. Wheat-based English muffins have also now been tested, and 1 muffin per serving falls within low FODMAP limits.

Note 2: The Food For Life English muffin has a denser, chewier texture. My best recommendation for preparing the Food For Life English Muffins is to microwave the frozen muffins for 20-40 seconds until just thawed enough to slice in half. Toast and serve as soon as possible. These get chewier the longer they sit. 

Note 3: Water-packed canned tuna may be substituted. Some water-packed canned tuna products contain vegetable broth which may include higher FODMAP ingredients. Many people tolerate small amounts of FODMAPs. If concerned, choose tuna packed in oil or a water-packed canned tuna made without vegetable broth.

Note 4: Another low FODMAP cheese or non-dairy cheese substitute can be substituted. I like and use Daiya Cheddar-style Shreds.

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Sandwich
  • Method: Broil
  • Cuisine: American

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Comments

  1. Shelby says

    February 21, 2025 at 8:49 pm

    Good flavor and easy to make

    Reply
  2. Aimee says

    July 09, 2024 at 9:24 pm

    These were pretty wonderful, and were kid approved! The tuna we used was already salty enough, so we omitted that. Will definitely make again.

    Reply
    • Em Schwartz, MS, RDN says

      July 12, 2024 at 10:27 am

      Thanks for taking the time to share, Aimee!

      Reply

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A tuna melt sandwich with tomato slices. In the white space above, black text reads "Low FODMAP Tuna Melt with Chives, Parsley, and Basil."
Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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