This low FODMAP tuna sandwich is a quick and easy meal that’s light on your gut but full of flavor. Canned tuna in olive oil adds richness, while low FODMAP mayo and Dijon mustard bring tangy creaminess. Fresh cucumber gives crunch, and green onion tops add a mild bite. It’s perfect for lunch, light dinner, or meal prep. This recipe avoids high FODMAP ingredients like onion, garlic, or sweet pickle relish, and swaps in digestion-friendly choices for a comfortable, delicious bite.

Ingredients Needed:

1 (5-ounce) can tuna in olive oil: rich, flaky, and satisfying.
1–2 tbsp low FODMAP mayonnaise: Hellmann’s Real Mayonnaise is FODMAP-safe.
2 tsp Dijon mustard: adds bold, tangy flavor.
1/4 cup diced cucumber: fresh crunch without FODMAPs.
2 tbsp chopped kalamata olives (optional): salty depth, optional for taste.
1 tbsp sliced green onion tops (green parts only): mild onion-like flavor.
4 slices low FODMAP bread: such as Schär Deli Style Seeded Bread.
Optional: tomato slices and lettuce leaves for extra texture.

How To Make Low FODMAP Tuna Sandwich:

Mix the Tuna Salad:
In a bowl, combine tuna, 1 tablespoon mayo, Dijon mustard, diced cucumber, olives (if using), and green onion tops. Stir until well mixed. Add more mayo if needed for creaminess.

Assemble the Sandwich:
Spread tuna mixture evenly on two slices of bread. Top with optional tomato and lettuce. Cover with remaining bread slices.

Serve or Store:
Serve immediately, or store the tuna salad (without bread) in an airtight container in the fridge for up to 3 days.

Recipe Tips:

Use only the green tops of scallions—white parts are high FODMAP.
Choose certified low FODMAP bread like Schär for safe digestion.
Add tomato and lettuce just before eating to keep bread from getting soggy.
For extra crunch, toast the bread lightly before assembling.
Chill the tuna salad for 15 minutes before serving if you like it cold.

How to Store & Reheat:

Room Temperature: Do not store assembled sandwich at room temp.
Fridge: Store tuna salad (not sandwich) in airtight container up to 3 days.
Freezer: Not recommended—texture will suffer after thawing.

Nutrition Facts (per sandwich):

Calories: 380
Sodium: 520 mg
Protein: 22 g
Fat: 22 g
Carbs: 26 g
Fibre: 3 g
Sugar: 1 g

FAQs:

Is canned tuna low FODMAP?
Yes, tuna packed in oil or water is low FODMAP. Drain before using.

What bread is low FODMAP?
Certified options like Schär Deli Style Seeded Bread are safe. Look for products with a low FODMAP label.

Can I use regular mayo?
Yes, many standard mayonnaise brands are low FODMAP—check the label for no garlic or onion.

Can I prep this ahead?
Yes! Store the tuna mixture in the fridge. Assemble the sandwich just before eating.

Are olives low FODMAP?
Yes, in small amounts. Kalamata olives are safe at 15g per serving.

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