I love recipes that are extremely versatile and can be eaten at any meal of the day. That way you can choose based on what you feel like, rather than what time it is. My Pizza Omelette is a great example of a versatile recipe, as is this recipe for Tuna, Tomato and Oregano on Toast. Personally I’m most likely to eat this for lunch, but it’s also great for a quick and easy dinner, and I’ve enjoyed it as a savoury breakfast. You could even halve the recipe to eat as a protein-rich snack.

Tuna, Tomato and Oregano on Toast {low FODMAP, gluten-free, dairy-free}| A Less Irritable Life


Okay, so it’s versatile. But what else does this recipe have going for it?

Firstly, it contains fish. It’s recommended that we eat at least two serves of fish each week, yet many people don’t even eat one serve. The reason why fish is so important, especially the oily fishes, is because they contain omega-3 fatty acids that help to keep your heart, brain and body healthy. Omega-3 fats are anti-inflammatory and so can help to keep overall levels of inflammation in check.

Secondly, it’s high in protein. Again, this is because of the fish, although if you use a good multigrain bread, it will add a healthy dose of protein to this recipe too. Protein is important because it helps to keeps your muscles strong, but also because it helps to satisfy your hunger. So having a good dose of protein in every meal helps to keep hunger pangs under control, which is very helpful if weight management is a priority.

Thirdly, it’s high in fibre. The actual amount of fibre will depend on the bread you choose, but it’s possible to find low FODMAP breads that are quite high in fibre. I normally use the Alpine Breads Spelt and Sprouted Grains Sourdough, but there are other good choices too. Then with the addition of two serves of veg, with the tomatoes and spinach (plus avocado if you use it), you’ve got even more healthy fibre.

Fourthly, you can easily adapt this recipe to suit your dietary needs. This recipe is naturally low FODMAP, dairy-free and nut-free, and also gluten-free if you choose a gluten-free bread.

Lastly, it’s seriously quick and easy to make. You can even make the tuna and tomato topping ahead of time if you want so that all you need to do is toast the bread. And if you’re really pushed for time or don’t have access to a toaster when you’re at work, you can eat it as a sandwich instead.

So really, there’s no reason not to give this recipe a go because it ticks pretty much every box when it comes to health requirements, convenience and navigating food intolerances. All you need to do now is decide at which meal you’re going to try it.


Tuna Tomato and Oregano on Toast - A Less Irritable Life

Tuna, Tomato and Oregano on Toast

  • Author: Glenda Bishop
  • Prep Time: 3 minutes
  • Cook Time: 3 minutes (for the toast)
  • Total Time: 6 minutes
  • Yield: 1 serve


Here’s a versatile (and healthy) recipe that you can eat at any meal of the day. Tuna, tomato, toast and some flavour and you have a great low FODMAP recipe.


  • 2 pieces of low FODMAP bread, preferably a high-fibre multigrain (or a gluten-free bread if necessary)
  • 95g tin of tuna, packed in olive oil, springwater or brine
  • 1/2 medium tomato, finely chopped
  • 1 tbsp of finely chopped fresh oregano (or 1 tsp dried oregano)
  • Squeeze of lemon juice
  • Salt and pepper, to taste
  • Handful of baby spinach
  • 1/8 avocado (20g), optional


  1. Toast the bread to your liking.
  2. Meanwhile, drain the tuna and put into a small bowl. Add the tomato, oregano, lemon juice, salt and pepper. Mix well to combine.
  3. Put the toast on a plate and top each piece with half of the spinach and avocado (if using). Then top with the tuna and tomato mixture. Serve immediately.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally dairy-free and gluten-free (if you use gluten-free bread). However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • When choosing a suitable bread, try to select one that contains wholegrains or seeds so that you’ll get a good boost of fibre. Some sourdough spelt breads have this, but if you can’t find one, a spelt bread made using traditional sourdough techniques will be low FODMAP. It might be difficult to find a gluten-free bread that’s also low FODMAP and contains wholegrains, but a good alternative is to choose a gluten-free bread that has added fibre instead.
  • You can make the tuna and tomato mix ahead of time and keep in a container in the fridge. Then toast the bread and assemble just before eating. Doing it this way can make it a convenient take-to-work lunch.

Low FODMAP Portion

  • Serving Size: the whole recipe for a main meal or half the recipe for a snack

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