Low FODMAP Lemon Dill Tuna Salad: A Fresh, Gut-Friendly Lunch
If you’re looking for a quick, refreshing meal that’s gentle on digestion but still full of flavor, this Low FODMAP Lemon Dill Tuna Salad checks all the boxes. It’s bright, herby, and protein-packed, making it a great option for lunches, light dinners, or easy meal prep during busy weeks.
Tuna salad is a staple for many people because it’s affordable, versatile, and filling. Unfortunately, traditional versions often include ingredients that can trigger digestive symptoms, especially for those managing IBS. This Low FODMAP version keeps the classic creamy texture and fresh flavor while using smart swaps that are easier on the gut and still satisfying.
What Makes This Tuna Salad Low FODMAP?
These simple ingredient choices keep the flavor fresh while staying gentle on digestion.
- Canned tuna: Tuna is naturally Low FODMAP and an excellent source of protein. Opt for tuna packed in water and drain it well to avoid excess moisture.
- Lemon juice: Fresh lemon juice adds brightness and acidity without relying on vinegar or onion-based flavor builders. Citrus is Low FODMAP in typical serving sizes.
- Fresh dill: Dill brings a clean, slightly grassy flavor that pairs perfectly with lemon and tuna.
- Greek yogurt: Plain Greek yogurt replaces traditional mayo, adding creaminess, protein, and a light tang while staying easier on digestion.
Substitutions & Variations
A few easy swaps let you customize this tuna salad to fit your taste.
- For a creamier texture, use full-fat lactose-free Greek yogurt, which gives the tuna salad a richer, more classic feel.
- To keep the recipe dairy-free, swap the Greek yogurt for a Low FODMAP–approved dairy-free yogurt alternative with a thick consistency.
- For extra crunch, add a small amount of finely diced celery or cucumber, keeping portions within Low FODMAP guidelines.
- If dill isn’t your favorite, fresh chives or parsley offer a mild, fresh flavor that still pairs well with lemon.
Tips for the Best Low FODMAP Tuna Salad
These quick tips help keep your tuna salad bright, balanced, and never watery.
- Drain the canned tuna thoroughly so the yogurt-based dressing stays thick and creamy instead of watery.
- Zest the lemon before juicing it to add extra citrus flavor without overpowering the salad.
- Add salt and pepper gradually, tasting as you go, to keep the flavors balanced and fresh.
- Chill the tuna salad for 15 to 20 minutes before serving so the flavors have time to fully come together.
Serving Ideas
This lemon-dill tuna salad works just as well for a quick lunch as for an easy summertime dinner.
- Spoon it over an arugula salad for a light lunch
- Serve with gluten-free crackers or rice cakes
- Use it as a sandwich filling on Low FODMAP bread
- Add it to a grain bowl with Mediterranean Quinoa Salad
FAQs
Can I make this ahead of time?
Yes. It keeps well in an airtight container in the refrigerator for up to 3 days. Stir before serving.
Can I use fresh tuna instead of canned?
You can, but canned tuna is more practical and provides a consistent texture and flavor for this recipe.
What’s the best tuna to use for tuna salad?
Solid white albacore or chunk light tuna packed in water both work well, as long as they are well-drained before mixing.
Lemon Dill Tuna Salad
Servings: 1 servings
Cuisine: American
- Prep Time: 5 mins
Ingredients
- 1 (5 oz) can tuna packed in water, drained very well
- 3 tablespoons plain Greek yogurt
- ½ teaspoon Dijon mustard
- 1 ½ teaspoons fresh lemon juice
- ¼ teaspoon lemon zest
- 1 ½ teaspoons fresh dill, finely chopped
- Pinch of salt, to taste
- Pinch of black pepper
Instructions
- In a small bowl, flake the drained tuna with a fork until broken into small pieces.
- Add the remaining ingredients.
- Stir gently until everything is evenly combined and creamy.
- Taste and adjust seasoning as needed, then enjoy right away or chill briefly before serving.
Nutrition Facts
Serving Size: 1 servings
Servings Per Recipe: 1
Amount Per Serving Calories 195 % Daily Value* Total Fat 1.0g 1% Saturated Fat 0.6g 3% Trans Fat 0.0g Sodium 589.0mg 24% Total Carbohydrate 4.6g 1% Dietary Fiber 1.0g 4% Sugars 1.7g Protein 39.7g* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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