Low FODMAP Tuna Salad is that go-to type of meal that wins on all fronts – it’s fast, filling and mild on your stomach. With flaky canned tuna, fluffy white rice, crunchy low FODMAP veggies like cucumber and carrots, and a zesty lemon vinaigrette, this salad is perfect for those days when your gut needs a rest, but your taste buds still need a little excitement.
It’s light but satisfying, protein-packed, and so easy to meal prep ahead — perfect for lunchboxes, post-workout meals or soothing response dinner. Most important, it’s free of high-FODMAP triggers such as onion, garlic and dairy, so it’s a safe, soothing choice for people dealing with IBS.
✅ IBS-Friendly Benefits:
- Protein, carbs and fiber balanced
- No dairy or high-FODMAP vegetables
- Quick to make, easy to digest
- Yummy cold or at room temperature
But he’d caution against using them in restaurant or home kitchens, where blind spots can foreshadow drastic consequences. Remember to check serving sizes with the Monash University FODMAP App – the FODMAP serving size gurus.
This is one salad you’ll want on repeat — comfort food with no remorse.
Low FODMAP Tuna & Rice Salad with Lemon Vinaigrette
Equipment
- Saucepan (for rice)
- Mixing bowl
- Fork & spoon
- Small whisk or jar (for vinaigrette)
- Measuring spoons
Ingredients
For the Salad:
- ½ cup cooked white rice cooled
- 1 small can tuna in olive oil drained
- 1 tbsp chopped cucumber
- 1 tbsp chopped red bell pepper within low FODMAP portion
- 1 tbsp chopped green onion tops only the green part
- 1 tbsp chopped parsley optional
For the Lemon Vinaigrette:
- 1 tbsp olive oil
- 1 tbsp lemon juice
- ½ tsp Dijon mustard
- Salt and pepper to taste
Instructions
Cook & Cool Rice:
- Prepare white rice and allow it to cool completely before using.
Make Dressing:
- In a small jar or bowl, mix olive oil, lemon juice, mustard, salt, and pepper. Shake or whisk well.
Assemble Salad:
- In a bowl, combine tuna, rice, cucumber, bell pepper, green onion tops, and parsley.
Toss & Serve:
- Drizzle with lemon vinaigrette and toss gently to combine. Serve cold or room temp.
Notes
📊 Nutrition Table
| Nutrient | Amount | Key Benefits |
|---|---|---|
| Protein | 28g | Lean energy source |
| Carbohydrates | 25g | Fuel without bloat |
| Fiber | 3g | Gut-friendly digestion |
| Total Fat | 15g | Healthy fats |
| Omega-3 | 1.2g | Anti-inflammatory |
| Vitamin C | 20% DV | Immunity & repair |
📝 Important Notes:
- Use canned tuna in olive oil for better flavor and fat content.
- Make sure rice is fully cooled before mixing to prevent a gummy texture.
- Keeps in the fridge for 2–3 days, great for prep.
- Optional: Add a slice of lemon or parsley on top when serving.