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Low-FODMAP Tuna Casserole, Mmmm! | Low FODMAP Diet by FODMAP Life

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 love 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.

Low-FODMAP Tuna Casserole

Low-FODMAP Tuna Casserole with Safe Catch Tuna


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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!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme