Low FODMAP Tuna Quinoa Salad

Low FODMAP Tuna Quinoa Salad

Last updated: February 2022

This recipe is easy to throw together and a great option for a packed lunch and can last a few days in the fridge (just add the lettuce in fresh). It's also gluten-free, dairy-free, sugar-free and low FODMAP friendly (as per the serving sizes in The Low FODMAP Monash University Diet App).

Serving: 2

Ingredients for low FODMAP tuna quinoa salad

  • 5-6oz/185g tin tuna, plain, in oil or water
  • 3/4 cup white quinoa (will make 1.5 cups cooked quinoa)
  • 1 cup cherry/baby tomatoes
  • 1 cup cucumber
  • 2 cups lettuce
  • 1/2 cup black olives
  • 1 tbs olive oil
  • 1 tbs lemon juice
  • 1 tbs fresh oregano

Directions for low FODMAP tuna quinoa salad

  1. Wash the dried quinoa in a fine sieve under running water
  2. Place the quinoa and 3 cups of water in a small saucepan with a lid
  3. Bring to the boil, turn down to a simmer and cook until the water is absorbed
  4. Turn off the heat and leave for a few minutes in the saucepan with the lid on
  5. Meanwhile, slice the cherry tomatoes, cucumber, olives and lettuce
  6. In a large bowl toss the tuna, quinoa and other ingredients and serve!

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Nutrition facts

Per Serving

  • calories: 376
  • carbohydrates: 30.3g
  • cholesterol: 63mg
  • fiber: 6.3g
  • potassium: 417mg
  • protein: 33.2g
  • saturated fat: 1.7g
  • sodium: 63mg
  • total fat: 14.2g
Photograph by Hannah Noonan. All rights reserved. Used with permission.

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