Low FODMAP

    Low FODMAP Mediterranean Tuna Salad — 10-Minute IBS-Friendly Lunch

    S
    Sarah Mitchell, RDN    •June 22, 2026

    Total Time

    10 min

    Servings

    2

    Prep

    10 min

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    Low FODMAP Mediterranean Tuna Salad — 10-Minute IBS-Friendly Lunch — low FODMAP lunch ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published June 22, 2026

    This Low FODMAP Mediterranean Tuna Salad is the easiest, freshest IBS-friendly lunch you'll make all week — flaky canned tuna tossed with baby spinach, cucumber, cherry tomatoes, kalamata olives, crumbled feta, and a bright lemon olive oil dressing. Ready in just 10 minutes with no cooking required, it's naturally gluten-free, packed with omega-3s, lean protein, and Mediterranean flavors that satisfy without triggering a flare. Perfect for desk lunches, beach picnics, hot-summer no-cook days, or a quick post-workout refuel.

    Ingredients

    • 2 cans (5 oz each) tuna in water or olive oil, drained
    • 4 cups baby spinach
    • 1 medium cucumber, diced
    • 1 cup cherry tomatoes, halved
    • 1/4 cup pitted kalamata olives, halved
    • 1/4 cup crumbled feta cheese
    • 2 tbsp chopped fresh chives (green tops only)
    • 2 tbsp fresh lemon juice

    Whisking the Dressing

    In a small bowl, whisk together the fresh lemon juice, extra-virgin olive oil, dried oregano, a pinch of salt, and a generous grind of black pepper. Set aside to let the flavors meld while you prep the rest.

    Prepping the Salad

    In a large mixing bowl, layer the baby spinach as the base. Top with diced cucumber, halved cherry tomatoes, kalamata olives, drained tuna, crumbled feta, and chopped chives.

    Tossing & Serving

    Drizzle the dressing over the salad and toss gently with two large spoons until everything is evenly coated. Taste and adjust with extra salt, pepper, or a squeeze of lemon if needed.

    Divide between 2 bowls and serve immediately with a lemon wedge on the side.

    Meal Prep Tips

    For meal prep, pack the dressing in a separate small container and layer the salad in a mason jar — dressing at the bottom, tuna, then sturdy veggies, finishing with spinach on top. Shake and pour into a bowl when ready to eat. Stays fresh for 3 days.

    Variations

    • Greek style: Add a sprinkle of dried mint and a few extra olives
    • Italian style: Swap feta for low-FODMAP hard cheese like parmesan
    • Protein boost: Add a sliced hard-boiled egg

    Use the Low FODMAP Food Checker to confirm any swap is safe (avoid the pickled olives that contain garlic). The Portion Calculator keeps your tomato and feta servings inside Monash limits.

    Hungry for more no-cook ideas? Try our Low FODMAP Turkey Lettuce Wraps, or explore the full low FODMAP lunch collection and IBS-friendly recipes.

    FODMAP Notes

    FODMAP Safety Breakdown:

    This salad is fully compliant with the elimination phase:

    • Canned tuna (plain): FODMAP-free protein
    • Baby spinach: Low FODMAP up to 1.5 cups per serve
    • Cucumber: Low FODMAP up to 1/2 cup per serve
    • Cherry tomatoes: Low FODMAP up to 5 per serve
    • Kalamata olives: Low FODMAP up to 15 olives per serve
    • Feta cheese: Low FODMAP up to 40g per serve
    • Chives (green tops only): FODMAP-free
    • Lemon juice, olive oil, dried oregano: All FODMAP-free

    Avoid pickled olives marinated with garlic, regular hummus, croutons made with wheat bread, or sun-dried tomatoes above 4g — all high FODMAP.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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