Low FODMAP tuna salad is the kind of go-to meal that ticks every box — quick, filling, and gentle on your digestive system. With flaky tuna, fluffy white rice, crisp veggies, and a zesty lemon vinaigrette, this salad is a lunch you’ll want to keep in your IBS-safe rotation. It’s light yet satisfying, easy to prep in advance, and free of all common triggers. Comfort food without the consequences.
Low FODMAP Tuna & Rice Salad with Lemon Vinaigrette
Low FODMAP tuna salad made with rice, canned tuna, and lemon vinaigrette — a light, protein-packed IBS-friendly meal that’s great for prep.
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.