Low FODMAP Tuna Salad Sandwiches

This low FODMAP tuna salad comes together in minutes with simple pantry staples. Great for easy weekday lunches.

Tuna salad sandwiches are one of those easy, no-cook lunches that come together in minutes. This version keeps things simple - canned tuna, mayonnaise, a little Dijon and lemon, and green onion tops for a mild onion flavor - and it works great for quick weekday lunches. Make the tuna salad ahead and keep it in the fridge for up to three days, then assemble whenever you're ready to eat.

Traditional tuna salad recipes often include onion and regular wheat bread, both of which are high FODMAP ingredients. This version swaps in green onion tops for classic onion flavor and is served on low FODMAP bread.

I like serving it on toasted Schär Deli-Style Seeded Bread, a certified low FODMAP option, but you can also use another low-FODMAP bread, wrap the tuna salad in crispy lettuce leaves, or enjoy it on salted rice cakes.

And if you're looking for more easy low FODMAP lunch ideas, try my low FODMAP egg salad and low FODMAP spicy salmon salad sandwich recipes.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Serve this with
• Related
• Recipe

Ingredients

To make this low FODMAP tuna salad, add these ingredients to your shopping list:

• Mayonnaise - 2 tablespoons
• Dijon mustard - 1 teaspoon
• Lemon - approximately ⅓ lemon to yield 1 teaspoon fresh lemon juice
• Canned tuna packed in olive oil - 1 (5-ounce) can
• Green onions - 2 tablespoons sliced tops (green parts only)
• Low FODMAP bread - 4 slices
• Lettuce - 2 to 4 leaves
• Optional: Tomato - ½ medium to yield 4 thin slices

Low FODMAP Notes

In this section, I share information on 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 the FODMAP Friendly website or app.

Mayonnaise is low-FODMAP in servings of 2 tablespoons (40 grams). Double-check the ingredients and choose products without obvious high-FODMAP ingredients, such as onion or garlic.

Dijon mustard is low FODMAP in servings of 1 tablespoon or 20 grams. Very large servings contain moderate to high amounts of the FODMAP, GOS.

Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.

Tuna canned in water sometimes contains small amounts of vegetable broth made with 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.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.

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.

Lettuce: Iceberg, romaine, butter, and red coral lettuce have low FODMAP servings. Check the Monash FODMAP app for more details.

• Iceberg: 1½ cups (75 grams)
• Romaine: 2 cups (75 grams)
• Butter: 1¾ cups (65 grams)
• Red coral: 2 cups (75 grams)

Common tomatoes (fresh): A low FODMAP serving is ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.

Instructions

To make these low FODMAP tuna salad sandwiches, simply:

Mix tuna salad:

In a medium bowl, whisk together mayonnaise, Dijon mustard, lemon juice, and black pepper until smooth. Add tuna and green onion tops. Stir until evenly combined.

Assemble sandwiches and serve:

Divide the tuna salad evenly between 2 slices of toast. Top with lettuce and optional tomato, then finish with the remaining slices. Serve.

Storage

Refrigerate the tuna salad in an airtight container for up to 3 days, then assemble just before serving.

Serve this with

Nutritional needs vary. If you'd like to add to this meal, consider pairing this sandwich with a serving of:

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.

Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.

Related

Looking for other low FODMAP sandwich ideas? Try these:

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