Low FODMAP Tuna Pasta Salad Recipe

This creamy Low FODMAP Tuna Pasta Salad recipe is made with gluten-free pasta, flaky canned tuna, crunchy celery, smooth mayonnaise, and fresh dill. The result is a satisfying, high-protein lunch that combines tender noodles with crisp vegetables and a tangy dressing. It is perfect for meal prep, a quick office lunch, or a light family dinner for four people.

Low FODMAP Tuna Pasta Salad Ingredients

• 8 oz (225g) gluten-free pasta (Fusilli, Rotini, or Penne work best)
• 2 cans (5 oz each) tuna in water, drained well
• 1/2 cup mayonnaise (Check the label to ensure no onion or garlic powder)
• 1/2 cup celery, finely chopped
• 2 tablespoons green onion tops, sliced (green parts only)
• 1 tablespoon fresh lemon juice
• 1 teaspoon fresh dill, chopped (or 1/2 teaspoon dried dill)
• Salt and black pepper, to taste

How To Make Low FODMAP Tuna Pasta Salad

1. Cook the pasta: Bring a large pot of salted water to a boil. Add the gluten-free pasta and cook it according to the package instructions until it is soft.
2. Cool the pasta: Drain the hot water. Immediately rinse the pasta under cold running water for 30 seconds. This cools it down and stops it from sticking together.
3. Prepare the tuna: Open the cans of tuna and drain all the liquid. Place the tuna in a large bowl and use a fork to break it into small flakes.
4. Add the vegetables: Add the chopped celery and sliced green onion tops to the bowl with the tuna.
5. Make the dressing: Add the mayonnaise, fresh lemon juice, chopped dill, salt, and pepper to the bowl. Stir everything together until the tuna is creamy.
6. Combine everything: Add the cold pasta to the bowl. Gently toss the pasta with the tuna mixture until every noodle is coated in the creamy sauce.
7. Serve or chill: You can eat it immediately, but it is even better if you cover it and put it in the fridge for 1 hour to let the flavors mix.

Recipe Tips

• Rinse Your Pasta: Gluten-free pasta releases a lot of starch. If you do not rinse it with cold water, your salad will turn into a sticky block of glue. Rinsing makes it loose and perfect for salad.
• Drain the Tuna Well: Make sure you squeeze the water out of the tuna cans. If the tuna is too wet, your creamy dressing will become watery and thin.
• Chopping Celery: Chop the celery into very small pieces. This ensures you get a nice crunch in every bite without large chunks of vegetable taking over the flavor.
• Check the Mayonnaise: Most “real” mayonnaise is made with eggs and oil and is safe. Avoid “light” or “fat-free” versions, as they often add high FODMAP thickeners or sweeteners.

What To Serve Low FODMAP Tuna Pasta Salad

This dish is very filling on its own, but you can serve it with some simple sides. It goes well with gluten-free crackers for an extra crunch.

You can serve it alongside hard-boiled eggs or mild cheddar cheese slices. For dessert, a bowl of fresh strawberries or blueberries makes a fresh finish to the meal.

How To Store Low FODMAP Tuna Pasta Salad Leftovers

• Refrigerate: Store the leftover salad in an airtight container in the refrigerator for up to 3 days. Stir it well before eating, as the pasta might soak up some of the dressing.
• Freeze: Do not freeze this recipe. Mayonnaise separates and becomes oily when frozen, and the gluten-free pasta will become mushy.

Low FODMAP Tuna Pasta Salad Nutrition Facts

• Calories: 320 kcal
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 25mg
• Sodium: 400mg
• Total Carbohydrate: 35g
• Dietary Fiber: 2g
• Sugars: 1g
• Protein: 18g

Frequently Asked Questions

• Can I use canned chicken instead? Yes, absolutely. You can swap the 2 cans of tuna for 2 cans of chicken breast (drained), or use 2 cups of shredded rotisserie chicken. The recipe works exactly the same way.
• Is celery low FODMAP? Yes, celery is low FODMAP. A serving size of about 1/4 of a stalk (approx. 10g) was previously the limit, but recent updates show larger servings (up to 75g or half a cup) are generally well tolerated by many. Since this recipe uses 1/2 cup for the whole bowl (4 servings), it is safe.
• Can I add corn? Yes, canned sweet corn is a tasty addition. You can add up to 1/2 cup of drained canned corn to this recipe. Just make sure to rinse the corn first.

Try More Recipes:

• Low FODMAP Chicken Salad Recipe
• Low FODMAP Coronation Chicken Recipe
• Low FODMAP Bibimbap Recipe

Low FODMAP Tuna Pasta Salad Recipe

Recipe by Sabrine HajriCourse: LunchCuisine: American, Mediterranean

Servings

4

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servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

320

kcal

Low FODMAP Tuna Pasta Salad is a creamy, classic lunch dish. It features protein-packed tuna, crisp celery, and gluten-free pasta tossed in a lemon-dill mayonnaise dressing. It is quick, easy, and safe for sensitive stomachs.

Ingredients

• 8 oz gluten-free pasta

• 2 cans (5 oz each) tuna in water (drained)

• 1/2 cup mayonnaise (garlic-free)

• 1/2 cup celery (finely chopped)

• 2 tbsp green onion tops (sliced)

• 1 tbsp lemon juice

• 1 tsp fresh dill (chopped)

• Salt and black pepper

Directions

• Boil: Cook the pasta in salted water until tender.
• Rinse: Drain and rinse pasta with cold water immediately.
• Prep: Drain tuna and flake it into a large bowl.
• Mix: Add chopped celery, green onions, mayonnaise, lemon juice, dill, salt, and pepper to the tuna. Stir well.
• Combine: Add the cold pasta and toss until coated. Chill before serving.