Low-FODMAP Tuna Casserole, Mmmm!


Low-FODMAP Tuna Casserole with Safe Catch Tuna
Low-FODMAP Tuna Casserole with Safe Catch Tuna

When I hear the word “casserole” I immediately think “warm, satisfying, home cooked,” and there’s nothing better than a comforting meal!  I’ve been creating some recipes lately with Safe Catch and just loving the taste and consistency of their canned tuna.  My latest recipe is a Low-FODMAP Tuna Casserole that’s delicious and easy to make.  Make it tonight and enjoy the leftovers this week!

Learn why I love Safe Catch tuna over other canned tuna brands in this post!

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% off your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on SafeCatch.com!

Low-FODMAP Tuna Casserole

Serves 4


  • 3 ½ tablespoons butter, divided (see *note)
  • 1 ½ medium carrots, peeled and cut into thin rounds
  • 1/8 teaspoon wheat-free asafetida powder
  • 1 teaspoon oregano
  • ½ teaspoon thyme
  • 1 teaspoon freshly ground black pepper, divided
  • 1 ½ cups frozen green beans, thawed for 10-15 minutes
  • 4 tablespoons, low-FODMAP all-purpose gluten-free flour or rice flour
  • 1 cup lactose-free milk (*can also use rice milk coconut milk)
  • 1/8 teaspoon salt
  • 2 cups cooked gluten-free pasta or brown rice pasta
  • 1 can of  Safe Catch Elite Tuna
  • ½ cup shredded cheddar cheese
  • 2 tablespoons gluten-free panko bread crumbs (such as Ian’s)


  1. Add a ½ tablespoon butter into a medium-sized skillet on medium-high heat. Add in carrots, asafetida powder, then oregano, thyme and 1/2 teaspoon freshly ground black pepper.  Stir occasionally for about 2-3 minutes. Add in green beans and stir well to coat with butter and seasonings.
  2. Lower heat to medium. Add in 1 tablespoon butter and slowly whisk in flour, 1 tablespoon at a time. Add in milk and salt; continue whisking until well combined.
  3. Add in pasta, tuna and cheddar cheese and whisk until combined or cheese is slightly melted.
  4. Add all ingredients to lightly greased 8 x 8″ glass casserole dish.
  5. In a microwave, melt remaining 2 tablespoons butter in a small bowl with bread crumbs.  Sprinkle bread crumbs over casserole dish and add remaining freshly ground black pepper. Bake for 20-25 minutes on 375°F.

*Notes – if you are more IBS-D prone, negate the last 2 tablespoons butter (step 5.) and just top casserole with dry bread crumbs or spray bread crumbs lightly with natural butter spray.


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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Tuna Salad Recipe with SafeCatch Tuna

safecatch eliteThis year at Expo West 2016 I had the pleasure of meeting the crew behind an awesome brand, SafeCatch. I’m big into seafood, but especially seafood that’s done right.  I’m talking tuna in this case – canned tuna.  Yeah, that’s right – canned tuna can be amazing if you try SafeCatch.  Have you ever thought (dreamed, hoped) that tuna could be tastier and healthier for you?  Well you don’t have to put up with boring tuna any longer.  Ever since I tried SafeCatch I have been hooked (ah hem, pardon the pun).

About SafeCatch and Why They Rock

You might have read an older post of mine where I talk about SafeCatch, but if not, here’s the lowdown again: SafeCatch has a pretty meticulous protocol for testing every single fish for high levels of mercury.   They have the strictest mercury limits of any brand and their product Safe Catch Elite is the only tuna brand that passes Consumer Reports “Low Mercury” criteria for pregnant women and kids.

Make sure you grab the SafeCatch coupon below with my recipe!

Safe Catch also tastes exceptional.  If you weren’t aware, most canned tuna companies pre-cook their tuna and use additives and fillers to put flavor back into the fish.  These brands will put the tuna on racks which drains out over 80% of the natural omega-3s and added benefits. In order to really appreciate Safe Catch, you would need to try it yourself.  When I had a taste test I thought it was like having freshly caught tuna, grilled and served to me.  Safe Catch doesn’t remove the delicious juices from the fish, so you get the full flavor of the fish and a nice dose of Omega 3s with every bite.  The way they do it is by using a unique cooking process called ‘Raw Packing’ where they take hand cut tuna steaks and pack them in the can, and cook in the can to retain 100% of the Omega-3s, natural vitamins and minerals.  They also don’t add any broth, oil, or water to their tuna. Safe Catch tuna is just cooked in its natural fish oils for a very fresh flavor!

Bryan, CEO, Co-Founder, SafeCatch

“Our baby boy Dylan loves Safe Catch tuna right out of the can. It feels great to feed him tuna that builds his brain without the fear of unknown mercury levels. I believe purity is a key link to health and biodiversity. I want to protect purity in our oceans, lakes, and rivers for the next generation.”

What else is awesome about Safe Catch?

  1. Safe Catch is non-GMO and BPA free and dolphin safe
  2. Safe Catch tuna is traceable from catch to can and they only buy from captains whose fish come from managed and sustainable stocks
  3. Their limit for Safe Catch Elite Wild Tuna is ten times (10x) stricter than the FDA mercury action limit and their limit for Wild Albacore Tuna is three times (3x) stricter than the FDA mercury action limit
  4. If one fish doesn’t meet their purity standards they don’t buy it
  5. They don’t add any fillers or additives, unless where salt is noted, they don’t add anything except tuna.

I can’t see myself purchasing any other brand now other than Safe Catch.  If you want to make the most awesome tuna salad, tuna casserole, tuna tomato and bacon sandwich or tuna melt, go to this link for the Safe Catch store finder.

President, Co-Founder
, SafeCatch

“I want people to have access to affordable and healthy seafood. The choices consumers make impact our food and ecosystems. I think people are excited to implement solutions to protect purity. My goal is to put the need to test for impurities out of business.”

low fodmap tuna salad recipe

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on SafeCatch.com!

Low-FODMAP Tuna Salad with Grapes and Turmeric

Serves 2


  • 2 medium red bell peppers (or 1 pepper, *see notes)
  • 1 can SafeCatch Tuna
  • 1/4 cup, grapes – raw
  • 1/2  teaspoon turmeric, ground
  • 1/8 teaspoon cayenne pepper
  • 1/2 tablespoon low-FODMAP mayonnaise (I like Sir Kensington’s Classic Mayonnaise)
  • 4 macadamia nuts, halved
  • 2 butter lettuce leaves


  1. Cut tops off of red bell peppers and clean out seeds.  Apply olive oil to outside of peppers.  Place in glass casserole dish and broil on high for 2-4 minutes or until slightly charred on top.  Remove from oven and place on two plates lined with butter lettuce.
  2. Place tuna, grapes, turmeric, cayenne pepper, mayonnaise and macadamia nuts in food processor and pulse until nuts are chopped.
  3. Spoon tuna salad into peppers and remaining on butter lettuce (*you can also serve tuna salad in half of one red bell pepper and remaining tuna on one butter lettuce leaf).  Enjoy with one serving of crackers made with low-FODMAP ingredients such as Crunchmaster Multi-Seed Crackers.

Nutrition: Calories 311 | Fat: 10g | Protein: 38g | Sodium: 645mg | Fiber: 5g | Carbohydrates: 18g | Sugar: 12g

safecatch tuna low fodmap recipe2

Enjoy this recipe!  Be sure to comment below and share this post with friends.  Thanks!  ~Colleen

Abundantly Happy Kale, Grains and Seeds Salad – New low-FODMAP Recipe!

Abundantly Happy Kale, Grains and Seeds Salad

I’ve been enjoying my time as a co-host for the #21dayfodmapchallenge, created by Julie of CalmBellyKitchen.com and also co-hosted by Anna of FODMAP Journey, who has guest blogged for FODMAPLife several times (check out this awesome post of Anna’s).

If you haven’t joined in yet there’s still time!  Learn more by visiting my Instagram profile here.

Yesterday’s theme for the#21dayfodmapchallenge was Great Grains so I decided to finish a recipe I’ve been working on, and I hope you enjoy it!

This salad is a low-FODMAP phytonutrient and vitamin powerhouse and it’s also colorful, crunchy and easy to make.  Vegetarians and vegans will love the mix of veggies, seeds, grains and nuts.  If you’re a meat-eater (and you just need to have your meat) you can always add a piece of grilled fish or lean meat to this salad, however I think it’s perfectly filling as is.  Make ahead of time and have for lunch the next day or bring to a gathering.

low fodmap grain salad
photo by: Colleen Francioli


Serves 4

  • 9 leaves curly kale
  • 1/2 teaspoon sea salt
  • 3 tablespoons extra virgin olive oil, divided
  • juice of one lemon
  • 1 teaspoon turmeric
  • 1 teaspoon curry powder (purchase one without FODMAPs)
  • 1/2 tablespoon ginger, freshly grated
  • 1 celery stalk, diced
  • 1 yellow bell pepper, diced
  • 1 medium carrot, cut into matchsticks, then into thirds
  • 1 tablespoon pumpkin seeds
  • 2 radishes, sliced very thin
  • 1 cup brown rice, cooked
  • 1 cup quinoa, cooked
  • 1 cup buckwheat, cooked
  • 1 tablespoon slivered almonds


  1. Cut away ribs and stems from kale, wash thoroughly, drain in colander.  Chop kale leaves into long, thin shreds.  Add to a large-sized bowl and sprinkle salt and 2 tablespoons oil on top.  Massage leaves with hands until leaves begin to darken and soften.
  2. Add remaining oil to bowl, squeeze in lemon juice, discarding any pits. Add in turmeric, curry powder, ginger, celery, yellow bell pepper, carrot, pumpkin seeds, radishes, brown rice, quinoa and buckwheat.  Toss to combine.  Add more lemon juice or olive oil if desired.  Divide onto plates and top with slivered almonds.  Keep covered in refrigerator for up to three days.

*Tip – If brown rice, quinoa and buckwheat have been made ahead of time (a smart idea!) and are cold, I like to combine all into a skillet with 1 tablespoon unrefined coconut oil to warm up before adding to the other salad ingredients.  Preparing such low-FODMAP staples such as these ahead of time makes it much easier to follow the low-FODMAP diet. During your busy week, add them to salads, soups, stir-fry, sandwiches and more.

Hope you enjoy!  Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Have a great rest of your day/evening, where ever in the world you are!

Colleen Francioli

Certified Nutritionist Consultant


Low-FODMAP, Wheat-Free Greek Pasta Salad Recipe

Low-FODMAP Greek Pasta Salad Recipe
Low-FODMAP Greek Pasta Salad Recipe

Low-FODMAP, Wheat-Free Greek Pasta Salad Recipe

If you’re looking for something delicious to spice up lunch or need something to bring to a party, this recipe is your answer.  It’s easy to make, flavorful, low-FODMAP, gluten-free and wheat-free.

1 (12 to 16 ounce) Gluten-free, wheat-free rice spiral pasta
1 (10-ounce) bag fresh spinach, rinsed, drained, coarsely chopped
1/2 pound (8 ounces) feta cheese, crumbled (Bulgarian or French, if you can find them!)
1 medium tomato sliced in quarters
1/2 cup pitted Kalamata olives, drained

1/4 cup garlic-infused oil
1/4 cup extra virgin olive oil
1 lemon, juiced
1/3 cup rice wine vinegar
2 teaspoons dried oregano
1/4 teaspoon sea salt
1/4 teaspoon black pepper

1. Cook pasta according to the package directions; drain and rinse.
2. Make the dressing – whisk all dressing ingredients together in a large bowl
3. Use the same large bowl and add in remaining ingredients
4. Add pasta and toss gently until evenly coated.

Serve, or refrigerate until ready to serve.

Have a healthy day!  ~ Colleen

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