Low FODMAP Tuna Sandwiches (2024)

Published: Jun 30, 2018 | Updated: Aug 13, 2020 by Em Schwartz, MS, RDN

The classic sandwich made low FODMAP with cool cucumber, green onion tops, and optional kalamata olives in this Low FODMAP Tuna Salad Sandwich recipe.

Tuna salad sandwiches are a go-to lunch. Canned tuna is relatively affordable. It has a long shelf-life meaning you can keep multiple cans on hand for quick and easy meals. Tuna is also packed with filling lean protein and heart-healthy omega-3’s.

Many tuna salad recipes call for high FODMAP onion. This low FODMAP version features green onion tops (the low FODMAP part) and cool cucumber for FODMAP-friendly onion flavor and crunch. For my fellow olive fans, optional kalamata olives can be added for a little extra flavor.

Shopping list

To make low FODMAP tuna sandwiches add these ingredients to your grocery list:

• Tuna packed in olive oil– 1 (5-ounce) can
• Low FODMAP mayonnaise – 1-2 tablespoons (I use Hellmann’s Real Mayonnaise)
• Dijon mustard – 2 teaspoons
• Cucumber – ¼ cup, diced
• Optional: Kalamata olives – 2 tablespoons minced
• Green onion tops (green parts only) – 1 tablespoon
• Low FODMAP bread – 4 slices (I like Schär Deli Style Seeded Bread – certified low FODMAP)

Optional: Tomato slices and lettuce leaves

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.

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.

Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. 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.

Cucumbers, common tomatoes, and lettuce (like romaine or iceberg) are FODMAP-free foods.

Instructions

To make these easy low FODMAP tuna sandwiches, simply

Step 1: Mix together tuna, 1 tablespoon mayonnaise, Dijon, cucumber, optional olives, and green onions (green parts only) in a small bowl. Add more mayonnaise as needed.

Step 2: Divide mixture and spread onto 2 slices of bread. Top with optional tomato slices, lettuce leaves, and the remaining 2 slices of bread.

Serve, or refrigerate prepared tuna salad, separate from bread, in an airtight container for up to 3 days.

Serve this with

We each have unique nutritional needs. Consider serving these sandwiches with these low FODMAP sides:

• Plain potato chips
• Baby carrots
• Strawberries, grapes, or orange slices

Similar recipes

• Low FODMAP Egg Salad
• Low FODMAP Chicken Salad with Grapes
• Low FODMAP Toad in a Hole

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