Protein-Packed Tuna Rice Bowl (Low FODMAP)
A vibrant make-ahead lunch bowl with flaky tuna, nutty brown rice, and crunchy seeds—perfect for meal prep and gentle on sensitive stomachs.
This recipe is completely low FODMAP as written. Brown rice is a safe grain choice with no FODMAP content at any portion. Carrots are low FODMAP up to 75g per serving. Cherry tomatoes are safe at 4 tomatoes (approximately 60g). Tuna is pure protein with no FODMAPs. The mixed seeds (sunflower, pumpkin, linseed, and sesame) are all low FODMAP in the 2 tablespoon portion used. Balsamic vinegar is low FODMAP at 1 tablespoon. Salad leaves like lettuce, rocket, and spinach are all low FODMAP. Avoid adding high-FODMAP ingredients like garlic, onion, or large amounts of avocado when customizing this recipe.
Finding satisfying lunch options when you're managing IBS can feel like a daily challenge, but this Protein-Packed Tuna Rice Bowl changes everything. This recipe was designed specifically for busy people who need reliable, gut-friendly meals they can prepare in advance without sacrificing flavor or nutrition.
What makes this bowl truly special is its layered construction—each ingredient sits separately until you're ready to eat, keeping the rice fluffy, the vegetables crisp, and the greens fresh. The brown rice provides gentle, sustained energy through complex carbohydrates that won't spike your blood sugar, while the tuna delivers high-quality protein that keeps you satisfied for hours. The mixed seeds add a delightful crunch and healthy fats that help your body absorb fat-soluble vitamins from the vegetables.
The beauty of this recipe lies in its simplicity and adaptability. All ingredients are naturally low FODMAP in the portions specified, so you can enjoy it with confidence. The homemade balsamic dressing is a game-changer—make a larger batch on Sunday and you'll have quick, flavorful dressing for an entire week of salads. Unlike store-bought versions that often contain garlic, onion, or high-fructose corn syrup, this simple two-ingredient dressing is completely safe and incredibly delicious.
This bowl travels beautifully to work, school, or picnics. Pack it in a mason jar for an Instagram-worthy presentation, or use any sturdy container you have on hand. The key is keeping the dressing separate until serving time—this prevents sogginess and keeps every component at its best. Whether you're new to low FODMAP eating or a seasoned pro, this recipe will quickly become your go-to lunch solution.
🥗 Ingredients
Metric
- cooked brown rice 100g, cooled to room temperature
- carrot 75g (1 medium), peeled and coarsely grated
- cherry tomatoes 60g (4 tomatoes), halved
- tinned tuna steak in spring water 100g drained weight
- mixed salad leaves 30g (1 large handful), such as lettuce, rocket, or baby spinach
- mixed seeds 2 tablespoons (sunflower, pumpkin, linseed, and sesame seeds)
- balsamic vinegar 1 tablespoon
- extra virgin olive oil 1 tablespoon
- sea salt small pinch
- black pepper to taste, freshly ground
Imperial
- cooked brown rice 100g, cooled to room temperature
- carrot 75g (1 medium), peeled and coarsely grated
- cherry tomatoes 60g (4 tomatoes), halved
- tinned tuna steak in spring water 100g drained weight
- mixed salad leaves 30g (1 large handful), such as lettuce, rocket, or baby spinach
- mixed seeds 2 tablespoons (sunflower, pumpkin, linseed, and sesame seeds)
- balsamic vinegar 1 tablespoon
- extra virgin olive oil 1 tablespoon
- sea salt small pinch
- black pepper to taste, freshly ground
👨🍳 Instructions
- 1
Prepare the balsamic dressing
Combine the balsamic vinegar and extra virgin olive oil in a clean jar with a tight-fitting lid. Add a small pinch of sea salt and several grinds of black pepper. Seal the jar and shake vigorously for 15-20 seconds until the dressing is well emulsified and slightly thickened. This makes enough dressing for five servings and can be stored in your refrigerator or desk drawer for up to one week.
⏱️ 3 min - 2
Build the rice base
Spoon the cooled brown rice into the bottom of a sturdy glass jar, plastic container with a secure lid, or mason jar. Press it down gently to create an even layer—this forms the foundation of your bowl and will absorb the dressing beautifully when you're ready to eat.
⏱️ 2 min - 3
Layer the vegetables
Add the grated carrot in an even layer over the rice, followed by the halved cherry tomatoes arranged cut-side up. This layering technique keeps each ingredient distinct and prevents the rice from becoming soggy during storage.
⏱️ 3 min - 4
Add the protein
Drain the tuna thoroughly and use a fork to break it into large, chunky flakes. Arrange the tuna over the vegetables and season generously with freshly ground black pepper. The tuna should remain in substantial pieces rather than being mashed—this gives you better texture in every bite.
⏱️ 3 min - 5
Finish with greens and seeds
Top the tuna with the mixed salad leaves, keeping them as whole as possible so they stay crisp. Sprinkle the mixed seeds evenly over the top—they'll add a wonderful nutty crunch and healthy fats to your meal. Seal the container tightly with its lid.
⏱️ 2 min - 6
Chill and serve
Refrigerate your assembled bowl for at least 30 minutes or up to 24 hours before eating. When you're ready to enjoy, give your dressing jar a vigorous shake to re-emulsify it, then drizzle 1 tablespoon over the top of your salad. Use a fork to gently toss all the layers together, allowing the dressing to coat every ingredient. Eat directly from the jar or transfer to a bowl for serving.
⏱️ 2 min
🔄 FODMAP-Friendly Swaps
All are low FODMAP carbohydrate alternatives that provide similar texture and satisfaction
These protein sources are all low FODMAP and provide similar nutritional benefits
Low FODMAP vegetable alternatives that add color, crunch, and nutrients
All are low FODMAP in specified portions and provide healthy fats and crunch
Low FODMAP acid alternatives that provide similar tangy flavor to dressings
🔬 The Science Behind This Recipe
Brown rice is an excellent choice for IBS management for good reason—it's a whole grain that provides sustained energy without triggering digestive symptoms. Unlike wheat-based grains that contain fructans (a type of FODMAP), rice contains no FODMAPs at all, making it one of the safest carbohydrate sources for sensitive stomachs. The fiber in brown rice is primarily insoluble, which adds bulk to stool and promotes regular bowel movements without the gas and bloating that soluble fibers can sometimes cause.
Tuna is a complete protein source, meaning it contains all nine essential amino acids your body needs but cannot produce on its own. Protein is crucial for IBS management because it slows gastric emptying, helping you feel fuller longer and preventing the blood sugar crashes that can worsen digestive symptoms. The omega-3 fatty acids in tuna also have anti-inflammatory properties that may help reduce gut inflammation associated with IBS.
The mixed seeds in this recipe—sunflower, pumpkin, linseed, and sesame—provide healthy fats, protein, and minerals like magnesium and zinc. Magnesium is particularly important for IBS sufferers as it helps relax smooth muscle in the digestive tract, potentially reducing cramping and discomfort. The small portion size ensures you get the nutritional benefits without exceeding FODMAP thresholds, as some seeds can become problematic in larger amounts.
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