Low FODMAP & Gluten-Free Tuna Salad Wrap

Prep Time 10 mins

Total Time 10 mins

Cooking Method: Low FODMAP meal Prep

Courses: Lunch, Snacks

Servings: 2

Estimated Cost: 2.50

Description

Looking for a quick, easy, and gut-friendly lunch option? This low FODMAP tuna salad wrap is gluten-free, high in protein, and perfect for meal prep! Made with lactose-free mayonnaise, fresh veggies, and a soft gluten-free wrap, this healthy tuna wrap is great for those with IBS or sensitive stomachs. Ready in just 10 minutes, it’s a budget-friendly meal that’s both nutritious and satisfying. Whether you need a packed lunch, a light dinner, or a simple meal on the go, this tummy-friendly tuna wrap has got you covered.

For the Tuna Salad:

120 g can of tuna in spring water drained
2 tbsp lactose-free mayonnaise
1 tsp dijon mustard
1 tsp lemon juice
1/4 tsp lemon zest (optional)
2 tbsp chopped cucumber (seeds removed)
2 tbsp grated carrot
1 tbsp chopped fresh parsley
Salt and pepper, to taste

For the Wrap

2 gluten-free tortillas or wraps
1 handful baby spinach or butter lettuce
2 tbsp grated cheddar cheese (optional, use lactose-free if needed)

Instructions

1
In a bowl, mix together the drained tuna, lactose-free mayo, mustard, lemon zest, lemon juice, cucumber, carrot, and parsley. Season with salt & pepper to taste.
2
Lay out the gluten-free tortillas and evenly distribute the baby spinach or lettuce.
3
Spoon half of the tuna salad mixture onto each wrap. Sprinkle with cheddar cheese if using.
4
Fold in the sides of the tortilla, then roll tightly from the bottom up.
5
Serve & Enjoy! – Slice in half and enjoy fresh, or wrap in foil for a grab-and-go meal.

Keywords: low FODMAP tuna wrap, gluten-free tuna salad, IBS-friendly lunch, easy FODMAP recipes, healthy tuna wrap, gut-friendly meal prep, Low FODMAP recipe,

Choose the right wrap – Look for soft gluten-free tortillas that don’t break when rolled. Warm them slightly if needed.
✔ Add crunch – Try adding a few slices of radish or shredded iceberg lettuce for extra texture.
✔ Make it dairy-free – Use dairy-free cheese or skip the cheese altogether.
✔ Meal Prep Friendly – The tuna salad can be stored in the fridge for up to 3 days. Assemble fresh for the best texture.
✔ Make it a balanced meal – Serve with a side of low FODMAP veggie sticks (carrots, cucumber, green bell pepper) or a handful of gluten-free tortilla chips.