Bright, aromatic, and surprisingly simple, this recipe transforms everyday ingredients into a comforting feast that is IBS-friendly and pescatarian (think of vegetarian plus fish!)
Layers of texture and flavor unfold with every bite, promising weeknight ease and weekend-worthy appeal.
Gather friends or savor solo — either way, expect bold taste, minimal fuss, and a healthy dish that becomes an instant favorite without gut troubles.
Equipment: Must-haves
- Medium pot
- Can opener
- Large mixing bowl
- Measuring cups and spoons
- Chef’s knife
- Cutting board
- Small container with a lid
Equipment: Nice-to-haves
- Lemon squeezer
- Silicone spatula
Ingredients
- 3 cups cooked quinoa or 1 cup uncooked and 1 3/4 water or broth (avoid broth for the pescatarian variation)
- 3 tbsp extra virgin olive oil
- 1/2 lemon juice
- 1 tbsp apple cider vinegar
- 1/4 tsp salt
- 120g can tuna, drained (in water or oil, avoid flavored varieties)
- 1 medium (120 g) avocado, peeled and cut into chunks
- 18 medium (150g) multicolored cherry tomatoes, halved
- 3/4 cup (100g) lactose free feta, crumbled
- 6 big leaves or 12 medium leaves (40g) of English spinach, chopped
Instructions
- Cook quinoa if needed: Rinse the quinoa under cold water. Tip into a saucepan, cover with water, and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a wide bowl to cool.
- Mix dressing: In a small container with a lid, combine the oil, lemon juice, and vinegar with salt. Close the lid and shake well.
- Chop spinach, crumble feta, peel and cut avocado, half cherry tomatoes, drain tuna.
- Once the quinoa has cooled, mix if with the dressing and all the rest of the ingredients.
- Taste and adjust seasoning if needed: add more salt and/or lemon juice.
- Let the salad stay in the fridge for about 30 min.
- Serve!
Low FODMAP Serving Size
The recipe contains two FOMAP ingredients: cherry tomatoes and avocado.
Cherry tomatoes contain fructose and the low FODMAP portion is 5 medium (45 g). Avocado contain sorbitol and the low FODMAP portion is 3 tbsp (60 g).
Given that, you can safely eat 1/3 of the total recipe yield.
What Else You Should Know
- Rinse quinoa thoroughly to remove its natural bitterness and improve overall flavor.
- Let the quinoa cool completely before mixing to prevent wilting the spinach and softening the avocado.
- Add avocado just before serving if preparing ahead to keep it fresh and vibrant.
- Choose tuna in water for a lighter finish or in olive oil for extra richness—both work well.
- Chill briefly before serving to allow flavors to meld and taste more balanced.
Conclusion
This low FODMAP quinoa salad with tuna and avocado delivers bright flavor, nourishing balance, and everyday ease.
Light yet satisfying, it’s perfect for meal prep, casual gatherings, or quick lunches. With gut-friendly ingredients and minimal effort, it proves wholesome food can be simple, comforting, and reliably delicious.
Give it a try and enjoy a tasty, nourishing meal that fits your low FODMAP diet.