18 Ways to Use Canned Tuna

18 Ways to Use Canned Tuna – And Still Be Low FODMAP!

What do you think of when you see a can of tuna? Apparently, the definition of “tuna salad” is a combo of canned tuna and mayonnaise. That’s it. Well, I am here to show you that there is waaaaay more to that can of tuna than meets the eye, even if you are following the low FODMAP diet for irritable bowel syndrome (IBS).

It’s All In The Can

Or is it? If you have read our article, All About Canned Tuna, you know that we are talking about tuna that is canned or possibly even sold in glass jars or pouches. The following ideas are for all of these kinds of tuna. Basically any kind of processed tuna other than fresh tuna steaks!

You don’t need to spend that kind of money for these super-simple “recipes.”

The list below is to give you simple ideas. You still need to use your Monash University Low FODMAP Diet Smartphone App to determine amounts and serving sizes to make sure you are not FODMAP Stacking.

Now, get your can opener ready!

A Tuna Primer

But first a Tuna Primer. Not all canned tuna is created equal. Now, you probably know there is water packed and oil packed but there is actually much more to know.

As an aside, tuna was first packed in the U.S. in 1903 and has been an economical protein choice ever since!

Let’s address water packed for a moment. You probably think that your water packed tuna is packed in… water! Guess what? They often contain “vegetable broth,” which may be or may not be low FODMAP.

This is actually the case for most of the commercial and common brands in the U.S. including Bumble Bee, StarKist and Chicken of the Sea. Read more here.

Tuna Salads

Once you have chosen the right tuna for you, it is time to cook! Notice the plural in the title; we’ve got ideas:

• Classic Tuna Salad: Combine tuna with mayo, diced celery, cucumber or bok choy; season with lemon juice, black pepper, and either dill or tarragon.
• Tuna Chickpea Salad: Same as above with a small amount of drained canned chickpeas added.
• Tuna & Egg Salad: We like these combined! A little canned tuna, chopped hard-boiled egg, mayo, celery, black pepper and a bit of Dijon and you are good to go.
• Kale & Tuna Salad: Add tuna to your fave low FODMAP kale salad.
• Avocado Tuna Salad: Mash a low FODMAP amount of avocado into your tuna salad. YUM.

Tuna & Grains

For a protein-packed treat, try combing canned tuna with grains:

• Tuna Pasta Salad: Cook some elbow or fusilli pasta, drain and cool. Add canned tuna and your favorite coleslaw dressing. Throw in some chopped bell peppers and scallion greens, too.
• Quinoa Tabouli with Tuna: Make a tabouli using quinoa; add tuna and dress with your favorite dressing.
• Tuna, Grains & Greens Bowl: Add tuna to a bowl of your favorite cooked grain and a mess of chopped kale or other low FODMAP green. Dress with low FODMAP salad dressing.

Tuna World Inspired

Looking for something a little different than classic American-style tuna? Here you go:

• Asian Tuna Salad: Add chopped water chestnuts, scallion greens, red bell pepper, a little sesame oil, rice vinegar and a dash of soy sauce.
• Mediterranean Tuna Salad: Olive oil, lemon juice, chopped black olives sundried tomatoes, capers, oregano.
• Greek Tuna Salad: Toss tuna with chopped cucumbers, tomatoes, feta and olives. Dress with lemon juice and olive oil.
• Tuna Tapenade: Whiz black olives, capers a little garlic-infused olive oil, lemon juice and thyme in a food processor until smooth but a little chunky. Stir in tuna. Adjust seasoning and use to spread on low FODMAP crostini.

Beyond Salad

Canned tuna is for way more than just salad:

• Tuna Noodle Casserole: A classic unto itself, appropriate for the low FODMAP diet.
• Tuna Melt: Classic tuna on low FODMAP bread topped with cheese and popped under the broiler (we like Swiss!)
• Tuna Red Sauce for Pasta: Sauté some scallion greens on garlic-infused oil in a pan until soft. Add drained canned tuna, diced canned tomatoes and season with red pepper flakes and some oregano, maybe some basil. Salt and pepper. Throw in some chopped black olives and/or capers. Toss with cooked pasta.
• Gratinéed Tuna Stuffed Tomatoes: Hollow out some beefsteak tomatoes. Stuff them with classic tuna salad, cover with cheese and broil.

Canned Tuna Makes a Main Dish

• Tuna Mac n’ Cheese: Add tuna to your favorite low FODMAP mac n’ cheese recipe.
• Tuna Lettuce Wraps: Use crisp whole leaves of Romaine lettuce and fill with tuna salad of choice.
• Tuna Patties: These are like crab cakes, but with tuna! Combine tuna with soft bread crumbs, some egg and seasonings. Sauté in butter or oil and serve on a bed of lettuce.

What is your favorite way to use canned tuna? Let us know below in the comments!

Canned Tomatoes to the Rescue: 18 Delicious Low FODMAP Recipes for Busy Weeknights

What can you do with canned tomatoes? This economical, versatile canned product is the basis for many of our most favorite dishes. Get ready to be inspired – and get your can opener ready. Or better yet, we love those easy-open cans with the pull tab!

Here are 18 tomato-based recipes to tantalize your taste buds, from soups to pasta, casseroles, sauces, stuffed zucchini, a hearty eggplant Parmesan, and more. Check these out.