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.
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.
Shopping list
To make these low FODMAP herbed tuna melts, add these ingredients to your shopping list:
- English muffins (made with low FODMAP ingredients) - 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 low FODMAP ingredients) may vary in availability. As a specific brand has not yet been tested for FODMAPs, look for a product made with low FODMAP ingredients and monitor symptoms. Two examples that appear to be made with low FODMAP ingredients are Canyon Bakehouse Gluten-Free English Muffins and Food For Life Brown Rice English Muffins. 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:
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.
In a small bowl, mix tuna, mayonnaise, chives, parsley, and basil. Add salt and pepper, and adjust seasonings to taste.
Stir in shredded cheddar cheese until well-mixed.
Divide the tuna mixture evenly onto the toasted bread.
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).
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
Recipe
Low FODMAP Herbed Tuna Melt
- Total Time: 20 minutes
- Yield: 2 sandwiches 1x
- Diet: Low Lactose
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
- 2 low FODMAP 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)
- Sea salt and freshly cracked black pepper
- 2 tablespoons shredded cheddar cheese // note 4
- ½ medium Roma tomato, thinly sliced into 4 slices
Instructions
- 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 bread). Transfer the toasted bread to an ungreased broiler-safe baking sheet or broiler pan.
- In a small bowl, mix tuna, mayonnaise, chives, parsley, and basil. Add salt and pepper, and adjust seasonings to taste.
- Stir in shredded cheddar cheese until well-mixed.
- Divide the tuna mixture evenly onto the toasted bread.
- 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.
- Meanwhile, toast the remaining 2 English muffin halves (or 2 slices of bread).
- 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
measuring cups and measuring spoons
Buy Now →Notes
Note 1: This recipe was tested with both Canyon Bakehouse Gluten-Free English Muffins and Food For Life Brown Rice English Muffins. Both products appeared to be made with low FODMAP ingredients at the time of publication. Individual tolerance may vary, and ingredients are always subject to change.
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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Aimee says
These were pretty wonderful, and were kid approved! The tuna we used was already salty enough, so we omitted that. Will definitely make again.
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Aimee!