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Kicking Low FODMAP Cajun Tuna Salad
Think tuna is boring? This Kicking Low FODMAP Cajun Tuna Salad is spicy, but not too spicy, simple to make and can be served as a salad, a sandwich or turned into cooked patties.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 4 Servings
Calories: 158 kcal
Ingredients:
- 1, 5- ounce (142 g) can of light chunk tuna, packed in water or LOFO brine
- 1 medium carrot, peeled and trimmed
- ½ finely chopped green bell pepper
- ¼ cup (56 g) mayonnaise
- 1 teaspoon Casa de Santé Cajun/Creole Seasoning
- ½ teaspoon rice wine vinegar
- Low FODMAP sliced bread
- Lettuce and tomato, optional
Preparation:
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Open one can of light chunk tuna and drain very well. Empty tuna into a mixing bowl.
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Grate the carrot and then use a paper towel, cheesecloth or linen towel to squeeze out the excess liquid. Keep squeezing until dry. Add carrots to tuna; discard or drink the juice!
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Add the green pepper, mayonnaise, seasoning and vinegar and mix everything together well. Make sandwiches or serve as a salad and enjoy! You can also refrigerate in an airtight container for up to 2 days. See Tips below for a way to turn your tuna mixture into cooked, crispy tuna patties.
Notes:
Tips
- Kicking Cajun Tuna Patties: MaryGrace says add 2 large eggs and ½ cup (60 g) of oat flour to the tuna mixture, mixing together well. You can buy oat flour, or you can make your own in a blender or food processor from whole rolled oats. Depending on the moisture level of your tuna salad, you might need a bit more oat flour. Form into patties; I used an ice cream scoop to get the mixture into my hot pan. Brown in a skillet on both sides – I did this successfully with both butter and Garlic or Onion-Infused Oil, made with vegetable oil, to delicious results. We served 2 patties per person and you can eat as is, or put on a LOFO roll with lettuce, tomato and LOFO condiments of your choice.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Green Bell Peppers: Green bell peppers have been lab tested by Monash University and are recommended in low FODMAP amounts of ½ cup or 52 g. FODMAP Friendly has lab tested green bell peppers and states that 1 small pepper at 75 g is low FODMAP.
- Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
- Lettuce: Romaine lettuce, has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
- Tomato: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition Facts
Kicking Low FODMAP Cajun Tuna Salad
Amount Per Serving
Calories 158
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g10%
Cholesterol 6mg2%
Sodium 94mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.
