Some viral recipes are hard to replicate on a low FODMAP diet. We managed a low FODMAP take on the date bark and a crispy rice (Nam Khao inspired) salad, but others can be harder to FODMAP-ify. Luckily for us, it is a breeze to make a low FODMAP tunacado.
Low FODMAP Tunacado
For those who might have missed the memo, a Tunacado is a sandwich created by Joe and The Juice, a Danish juice bar chain. It is generally on a toasted panini sandwich and consists of a flavoured whipped tuna mixture, a spicy pesto, avocado and tomato (according to their menu).
My low FODMAP Tunacado has all the classic elements of a Tunacado but with some extra flourishes thrown in. I add pickled red onions (yes, they’re low FODMAP) and some rocket/arugula to hold the tuna mixture in.
Of course, a low FODMAP sandwich requires a low FODMAP pesto. I make a small batch pesto (nut free, because nuts are expensive) for this delicious bite.
One last thing: I use chilli tuna to simplify the addition of spiciness to the sandwich.
All this adds up to an incredibly delicious low FODMAP and gluten free sandwich that will keep you full all afternoon.
Tips for your low FODMAP Tunacado sandwich
If you can, I highly recommend making the mousse ahead of time. If it has a bit of time to firm up in the fridge, it’s less likely to spill out of the sandwich.
I know that rocket isn’t traditional to a Tunacado but I think it helps grab onto the tuna mousse and stops it from spilling out of the sides.
Drying off the pickled onions really helps to tame excess moisture in your sandwich as well.
Use a dairy free parmesan in your pesto to make a dairy free sandwich. Keep an eye out for the ingredients in your gluten free bread, too: they can often contain things like milk powder.
If you need the sandwich to be egg, use a vegan mayonnaise. Make sure you read the label though as many vegan mayo brands use higher FODMAP ingredients.
See notes in the FODMAP section below on balancing FODMAPS.
Personally, I wouldn’t make this sandwich ahead of time. You can prepare all the components (whipped tuna, pesto) and assemble within 5 minutes.
FODMAP notes for your low FODMAP Tunacado sandwich
Common tomatoes are low FODMAP in 65g serves per person. In 75g serves or more, they contain moderate amounts of fructose. This recipe uses around 3 slices of tomato (you can absolutely weigh them if fructose is an issue for you).
Pickled onion (red or white) is low FODMAP in 60g serves per person. In 85g serves, it contains moderate amounts of fructan.
The FODMAP content of your bread depends on the brand you choose. I have a number of low FODMAP gluten free bread recipes on my site.
Make sure your dijon mustard doesn’t use any high FODMAP ingredients like onion or garlic. I like Maille brand.
Avocado is low FODMAP in 60g serves. In 80g serves, it contains moderate amounts of sorbitol. Specifically, a type of sugar polyol called perseitol. I just eyeball it because avo is OK for me but you can weigh your avocado if you have sorbitol concerns or issues.
Check your tuna and mayonnaise for any high FODMAP ingredients. They sneak them in anywhere these days. I like Sirena tuna.
More gluten free lunch recipes
- Gluten free low FODMAP caramelised onion and mushroom toastie
- Gluten free low FODMAP falafel bowls
- Low FODMAP chopped salad
- High protein low FODMAP pesto pasta
- 5 minute low FODMAP vegan chilli oil noodles
Low FODMAP Tunacado
Ingredients
For the low FODMAP nut free pesto (makes enough for 2 sandwiches):
- 50 g basil leaves 1 large bunch with stems removed
- 25-50 g finely and freshly grated parmesan to your tastes
- 40-60 ml 2-3 tablespoons olive oil
- Lemon juice to your tastes
- Seasoning to your tastes
For the tuna mixture:
- 1 X 185g can chilli tuna drained
- 1 tablespoon mayonnaise or to your tastes
- 2 teaspoons capers or to your tastes
- ½ – 1 teaspoon Dijon mustard or to your tastes
- 1 tablespoon fresh dill or to your tastes
- 1 teaspoon maple syrup or to your tastes
For the sandwich:
- 3 slices common tomato (40-50g)
- ¼ avocado thinly sliced
- Handful of rocket/arugula roughly torn
- Seasoning to your tastes
- 2 thick cut slices of gluten free bread toasted
Instructions
- Make the pesto in a small blender or by hand. Taste and adjust according to your preferences. Once you’re happy, set aside. If you are making it in advance, decant into a small tub and pour a thin layer of oil over to top to stop oxidisation.
- Combine the ingredients for the tuna mixture in a small blender. Blitz until smooth and mousse like in texture. Taste and adjust according to your preferences. It can be helpful to chill the tuna mixture prior to use so that it firms up a little.
- Toast your slices of bread. Spread a generous amount of pesto on one side and the tuna mixture on the other side.
- Top the pesto side with the sliced tomatoes, sliced avocado, seasoning and pickled onion. Top the tuna side with the torn rocket.
- Sandwich the pieces together and serve! I like to cut mine in half because it is a very full sandwich. Best served while the bread is warm.
Notes
- See the FODMAP notes and bread notes in the body of the post.
- See the tips in the body of the post.
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