Tuna Salad with Grapes (Low FODMAP & CSID-Friendly)

Tuna salad with grapes… my favorite unconventional sweet & savory way to reap the benefits of seafood!

Whether we have it traditionally in a sub, grilled into a sandwich melt, as a wrap, topped over a bed of fresh greens, or as a dip with some you-friendly crackers/veggies, we really can’t go wrong.

As an added bonus, this recipe is low FODMAP (while it calls for 10 grapes and 1 tablespoon of honey, it yields 4 servings so they fall within the Paleo & low FODMAP diet parameters).

It’s also CSID-friendly (made up exclusively of foods low in sucrose and maltose).

Affiliate disclosure: This post contains an affiliate link* for a product I love.  As an Amazon Associate, I may earn a small commission on qualifying purchases at no extra cost to you.

Tuna health benefits

Tuna is a great pescetarian source of complete protein, and it also gives us a nice dose of heart-healthy omega-3 fats, which are pretty tough to get enough of in the diet without taking supplements.

Most of us are actually walking around “functionally low” in omega-3 fatty acids and we don’t even realize it!  I was actually one of those people at one point, even with taking an omega-3 fish oil supplement almost everyday according to my blood test a few years ago!

We need more omega-3’s than we think…

When we don’t get enough omega-3 fats, we’re more prone depression (1, 2), inflammation (3, 4, 5), heart-related issues (6) and so much more! Inflammation is actually an invisible root cause which plays a major contributing role in atherosclerosis (hardening of blood vessels), and omega-3’s are something that can really make a big difference in helping to reducing/preventing atherosclerosis (6, 7). Of course adding in more lifestyle factors will help too!

Tuna and fish versus plant-based food sources of omega-3’s

There are lots of ways to consume omega-3 fats, but animal sources of omega-3’s are considered more bio-available (readily used by the body) compared to their plant-based counterparts.  (Those include flax seeds, walnuts and chia seeds to name a few.)

All of the above omega-3 food sources are wonderful though, and some is better than none!

Okay, let’s talk about mayo…


Back in 2016,my friend and colleague Johanna Hattendorf of the Spiral Path shared with me this AMAZING avocado-based mayonnaise!  I never looked back.

Avocado-based mayo benefits:

I loooove avocado oil because it’s especially generous in heart-healthy mono-unsaturated fats!   These are another kind of essential fat which the body can’t make on its own.  Mono-unsaturated fats are different from omega 3’s, which are a type of POLY-unsaturated fat.

Omega-6’s in “mainstream” mayo: food for thought

You may notice that canola, soybean, vegetable and corn oils are often the go-to ingredient for most versions of mayo, because these oils are MUCH cheaper than avocado or olive oil.  These oils contain primarily omega-6 fats, which are also considered poly-unsaturated and technically essential.

Aren’t omega-6 fats considered “healthy”?

It’s true that we can’t make omega-6 fats on our own, so we need to get them from food.

The caveat is that most of us on a “Standard American Diet” tend to get at least 2X the amount of omega-6 fats we need each day (I actually observe this first-hand in my clients’ blood work close to 100% of the time when I test levels omega 3’s & 6’s), so I like to switch it up when I can.

We use mayo pretty often at my house so my prerogative is to go for the avocado-based option at home.

I just share this as an FYI because most people have no idea.  Either way, if you’re out enjoying yourself at a restaurant or on special occasions… don’t sweat it! 😉

(If you’d like to learn more about this stuff, we dive much deeper into it in Module 4 of my Holistic Eating  Blueprint online course!)

Substitutions & modifications


The honey is meant to add an element of sweetness, to complement the grapes.  But I totally understand that honey is hit-or-miss, especially when it comes to gut health and food intolerances!

If you don’t tolerate honey, you can easily swap it for an alternative liquid sweetener of your choice.

  • Low FODMAP, low fructose: real maple syrup
  • Low sucrose:  agave nectar

(You can also omit the honey altogether.)


Scallions make a great low FODMAP alternative to onions.  They also add a nice burst of color and flavor.

But if you don’t have an onion intolerance, you could also try this recipe with some chopped red onion (as tolerated).

From a sucrose and maltose standpoint, scallions aren’t listed in the CSID Cares food database.

However, chives are listed as containing only 1.4 grams of sucrose per 100 grams, so if you feel more comfortable sticking with tested foods, you can simply swap the scallions for chives.

Don’t like tuna? Try this instead

Okay, so I realize this is a TUNA recipe… but it also goes great with chicken!  You do you, friend.

The recipe

Enjoy, and if you get the chance to try this recipe, please make sure to leave a 5-star review!

Tuna salad with grapes

Tuna Salad with Grapes

Jenna Volpe, RDN, LD, CLT
A quick, tasty, sweet and savory lunch for people looking to try something new!
Prep Time 15 minutes
Total Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 4 people


  • 4 cans tuna (5-oz. each) - may also sub tuna for chickpeas
  • 1/2 cup mayonnaise (avocado-based mayo is my favorite!)
  • 10 fresh grapes (washed and sliced into halves)
  • 3 tbsp chopped scallions
  • 1 tbsp raw honey
  • 2 tbsp chopped pecans (optional)


  • Strain all liquid out of tuna completely.
  • Mix tuna, mayo and honey in a large mixing bowl.
  • Add all remaining ingredients and stir thoroughly.
  • Enjoy right away, or store in sealed Tupperware container for 1 to 2 days in the refrigerator.


Enjoy in a sandwich or over a salad, or with some crackers/veggies or on its own as a snack!
Keyword low fodmap tuna salad, tuna salad with grapes
Tried this recipe?Let us know how it was!

6 thoughts on “Tuna Salad with Grapes (Low FODMAP & CSID-Friendly)”

  1. Thanks! I’m gonna look for the avacado oil mayonnaise Recipe looks great! I’ll probably switch out the tuna with chicken, but otherwise, spot on!

    1. Jenna Volpe, RDN, LD, CLT

      Hi Diane, thanks so much for this feedback! Let me know how it went (there is now an option to give my recipes reviews here).
      And yes, chicken and tuna are totally interchangeable!

  2. Thanks Jenna I love your recipes they are always so easy to make and love know so good for me and healthy!! ????

    1. Jenna Volpe, RDN, LD, CLT

      Thanks so much, Jane! Really appreciate your feedback and kind words.
      Would you be willing to give this recipe a review, if you got the chance to try it out? It helps the recipe to reach more people! 😉

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