Low FODMAP Tuna Salad Recipe

This creamy Low FODMAP Tuna Salad is made with flaky canned tuna, crunchy celery, tangy pickles, and a smooth dressing using mayonnaise and lactose-free yogurt. The result is a savory, bright, and satisfying lunch that is packed with protein but gentle on your stomach. It is perfect for a quick weekday lunch or a light dinner, making enough for 4 delicious servings.

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Low FODMAP Tuna Salad Ingredients

For the Tuna Salad:

• 2 cans (5 oz/140 g each) tuna in water or olive oil, drained well
• 1/4 cup mayonnaise (check the label to ensure no high FODMAP ingredients like high fructose corn syrup)
• 1/4 cup lactose-free Greek yogurt
• 1/2 small celery stalk, very finely diced
• 2 small dill pickles (gherkins), finely chopped (ensure they are garlic/onion-free)
• 2–3 scallions (spring onions), green tops only, thinly sliced
• 1–2 tbsp fresh parsley or dill, finely chopped

For the Flavoring:

• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1–2 tsp garlic-infused olive oil (optional)
• Salt and black pepper, to taste

How To Make Low FODMAP Tuna Salad

1. Prepare the tuna: Open the tuna cans and drain all the liquid completely. Place the meat into a medium mixing bowl and use a fork to flake it apart until there are no large chunks.
2. Chop the vegetables: Finely dice the celery and pickles into very small pieces. Slice the green tops of the scallions and chop the fresh herbs.
3. Whisk the dressing: In a separate small bowl, combine the mayonnaise, lactose-free yogurt, lemon juice, Dijon mustard, and garlic-infused oil. Whisk until the mixture is smooth and creamy. Season with a pinch of salt and pepper.
4. Assemble the salad: Add the chopped celery, pickles, scallions, and herbs to the bowl with the tuna. Pour the creamy dressing over the top.
5. Mix and season: Gently stir everything together until the tuna is evenly coated with the dressing. Taste the salad and add more salt, pepper, or lemon juice if you prefer a sharper flavor.
6. Chill and serve: You can eat the salad immediately, but it tastes even better if you let it chill in the refrigerator for 20 minutes to let the flavors meld.

Recipe Tips

• Drain Tuna Thoroughly: To prevent a watery salad, press the lid down into the can or use a sieve to remove as much liquid as possible from the tuna before mixing.
• The Yogurt Trick: Using half mayonnaise and half lactose-free Greek yogurt lightens up the recipe and adds a boost of protein without sacrificing creaminess.
• Watch the Pickles: Many jarred pickles contain garlic or onion for flavoring. Read the ingredient label carefully to find a brand that uses simple brine ingredients like vinegar, salt, and dill.
• Safe Scallions: Remember that the white bulb of the scallion is high in FODMAPs. Only use the dark green tops to keep this recipe gut-friendly.

What To Serve Low FODMAP Tuna Salad

This versatile salad is delicious served in many ways. For a classic lunch, sandwich it between two slices of toasted gluten-free bread or spoon it into a gluten-free pita pocket. For a lighter, low-carb option, serve it inside crisp lettuce cups or on top of sliced cucumber rounds. It also pairs perfectly with a side of plain potato chips or rice crackers for added crunch.

How To Store Low FODMAP Tuna Salad Leftovers

• Refrigerate: Store any leftover tuna salad in an airtight container in the refrigerator. It will stay fresh for up to 3 days. Give it a quick stir before serving, as some separation may occur.
• Freeze: Do not freeze this tuna salad. The mayonnaise and yogurt will separate and become grainy, and the celery will lose its crunch when thawed.

Low FODMAP Tuna Salad Nutrition Facts

Serving Size: approx. 1/2 cup

• Calories: 160 kcal
• Total Fat: 9g
• Saturated Fat: 1.5g
• Cholesterol: 30mg
• Sodium: 450mg
• Total Carbohydrate: 3g
• Dietary Fiber: 0.5g
• Sugars: 1g
• Protein: 16g

Frequently Asked Questions

• Can I use just mayonnaise? Yes, you can. If you do not have lactose-free yogurt or prefer a richer taste, you can use 1/2 cup of mayonnaise total. The result will be slightly higher in fat and calories but still low FODMAP.
• Is canned tuna always low FODMAP? Plain canned tuna is low FODMAP. However, be careful with flavored tuna pouches (like “lemon pepper” or “sundried tomato”), as these often contain hidden onion or garlic powders.
• Can I add hard-boiled eggs? Absolutely. Adding chopped hard-boiled eggs is a classic way to add more protein and texture. Eggs are naturally low FODMAP, so they are a safe addition.
• What if I don’t like celery? If you dislike celery, you can swap it for chopped cucumber (seeds removed) or finely diced red radish to keep that essential crunch in the salad.

Try More Recipes:

• Low FODMAP Summer Rolls Recipe
• Low FODMAP Soba Noodle Salad Recipe
• Low FODMAP Quinoa Salad Recipe