Low FODMAP Day 4: Lunch Edition – Tuna-Hummus-Feta sandwich

Its the weekend! That means I get to sleep in, do a bunch of homework, and … have to actually make lunches. Here’s what I’ve had so far today:

Breakfast: 1/4 cup of instant oatmeal, with a spoon full of chia seeds, a bit of maple syrup, ~ 12 blueberries, 6 raspberries, and a sliced strawberry. And a water bottle.

Lunch: Tuna-Hummus-Feta sandwich, zucchini sticks, and a cheddar and mozzarella blend cheese stick.

I used Kate Scarlata’s hummus recipe to make some hummus for snacks this week, and decided to use today’s 1/4 cup allowance as part of my lunch today. It turns out we didn’t have any mayonnaise, so instead of eating the hummus as a side, I mixed it with a can of tuna. I added salt, pepper, lemon pepper, paprika, and a bit of feta cheese, then made a sandwich with Udi’s white bread- gluten free, low FODMAP, and surprisingly tastes like normal sandwich bread; its just a bit dry.

I’m usually pretty picky about my tuna sandwiches, so wasn’t sure how I’d like this one, but it was pretty darn good! The Udi’s bread is pretty small, so I ate half the tuna on the sandwich, and half just out of the bowl. Zucchini sticks on the side were a lovely complement.

Here’s the actual recipes:

Hummus, modified from Kate Scarlata’s FODMAP friendly Hummus


  • 1 can 15 oz chickpeas, drained and rinsed
  • 1 large lemon, juiced – about 2 tablespoons
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 tablespoon garlic-infused oil
  • 1/4 teaspoon sesame oil
  • a bit of water to thin


  • Add chickpeas, lemon juice, cumin, paprika, garlic-infused oil, and sesame oil into a food processor.
  • Blend until creamy- add water to reach desired consistency.

It isn’t quite as good as normal hummus, but it is a decent substitute. Remember, have 1/4 cup or less- depending on your tolerance.

Tuna-Hummus-Feta Sandwich


  • 1/4 cup hummus (above)
  • 1 3 oz can of chunk light tuna, in water
  • feta cheese
  • paprika
  • salt
  • pepper
  • lemon pepper
  • Udi’s white bread


  • Add hummus to a bowl.
  • Drain tuna, and add to bowl with hummus.
  • Season with paprika, salt, pepper, lemon pepper, and feta to taste.
  • Top a slice of Udi’s white bread with a heaping scoop of tuna mixture. Top with another slice of bread.

Let me know what you are thinking.

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