Rice salad with tuna - Karlijnskitchen.com

Low FODMAP rice salad with tuna

Last week I created a lunch recipe that sounded a bit weird to me at first: rice salad with tuna. Now you’ll probably think, rice salad? Jup, a salad made with rice. It sounds strange, but is surprisingly good!

I am looking for easy lunch recipes lately that I can take with me to work easily and this rice salad with tuna was perfect for that.

I only needed to cook a bit of rice and apart from that, I could add all the other ingredients raw. I added cottage cheese, bell pepper, tomato and some spices. It doesn’t get any easier!

Tuna and cottage cheese both contain a lot of protein so it kept me full for a long time too, which is another advantage 🙂

If you eat the salad at home it is also nice to add the rice when it is still a bit warm, then you’ll get a lukewarm salad. But it is also delicious when eaten cold!

Rice salad with tuna in a glass bowl

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Low FODMAP rice salad with tuna

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  • Author: Karlijn
  • Total Time: 15 min
  • Servings: 2 1x
  • Diet: Gluten Free


This rice salad with tuna is a filling lunch that is easy to take with you on the go and super quick to make! Gluten-free and low FODMAP.


  • 100 g rice of your choice (brown rice, white rice)
  • 1 bell pepper*
  • 2 tomatoes*
  • 2 cans tuna in water
  • 150 g cottage cheese**
  • Parsley
  • Optional: Fresh basil
  • Pepper and salt


  1. Cook the rice according to the instructions on the package.
  2. Drain the tuna and loosen it with a fork.
  3. Cut the tomatoes and the bell pepper into pieces.
  4. Mix all ingredients together in a bowl and season the salad with salt, pepper, parsley and basil.


*In 2022, the low FODMAP amounts for peppers and tomatoes were changed. Red bell pepper and tomato are both high in fructose in larger quantities and are therefore no longer so easy to combine. In the elimination phase I would advise using either tomato OR bell pepper in this recipe. 

**Cottage cheese contains lactose and is therefore low FODMAP up to 36 gr per portion. I always take a lactase pill myself when I eat products that contain lactose and therefore I take a bit more. If you don’t want or can’t use this I would limit the amount of cottage cheese to 36 gr. Instead of the extra cottage cheese, you could add some lactose-free cream cheese or Crème Fraiche if this is available.

  • Prep Time: 15 min
  • Category: Lunch
  • Method: Salad
  • Cuisine: International
Rice salad with tuna in a glass bowl

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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  • Lyn says:

    Just made this rice salad today and it was delicious! I used Trader Joe’s (US) microwavable brown rice and all other ingredients as indicated except the parsley & basil as I didn’t have those available at work. Cooking the rice right before mixing in the rest of the items made it warm and much more comforting to eat in the winter.

  • Dona Evans says:

    What do you mean by cutting the paprika? Paprika isn’t mentioned in the ingredients.

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