Viral Crispy Rice & Tuna Salad

Welcome to the first instalment of our new series…influenced! This is where we’ll be recreating viral recipes that have made their way onto our Instagram and TikTok algorithms. Naturally, we’ll be putting our own TDC spin on these recipes, adapting them to be low FODMAP, coeliac-friendly or suitable for athletes.

First up is the crispy rice and tuna salad. I’ve seen different variations of crispy rice salads and dishes alllllll over. From sweet chilli, bang bang chicken to teriyaki crispy rice salad. The common denominator? They all look super easy to make.

I’m sticking with a tuna crispy rice salad to reduce prep time because let’s make 2026 the year we work smarter, not harder. I’m also going to adjust the ingredients of what we usually see in tuna crispy rice salads to make this recipe low FODMAP for IBS sufferers and gluten-free for our coeliac mates.

How do I make this recipe gluten-free and low FODMAP? Plus other dietitianisms (🚨 new word alert!).

Buckle up, here’s how we’re going to do this:

1.        Rice is our best mate when it comes to gluten-free and low FODMAP carbohydrates. As a coeliac girly myself, I much prefer rice compared to gf pasta and breads, but that’s just a personal preference. For this recipe, I will be using basmati rice. Did you know that basmati rice is one of the lower GI rices? That includes brown rice! Yes, basmati rice is lower GI than brown rice. For this recipe, I used microwaveable packets to make things super easy.

2.        Soy sauce is a sneaky source of gluten for a lot of coeliacs. As a coeliac, I often reach for the Lee Kum Kee Gluten Free soy sauce, Kikkoman Gluten Free Soy Sauce or opt for a gluten-free tamari such as the Pureharvest Organic Gluten-Free Tamari (note: not all Tamari are gluten-free!).

3.        Siracha is optional for this recipe. That’s because, a) I personally can’t handle the heat and b) despite being low FODMAP when consumed in small quantities (1 tsp per serve), spicy foods can still trigger Irritable Bowel Symptoms (IBS) for some. So, keep that in mind!

4.        Speaking of FODMAPs! This recipe contains ingredients that, when consumed in certain quantities, can be considered “high FODMAP.” Therefore, the quantities of the siracha, edamame beans, cucumber, avocado and sesame seeds have been curated to keep this recipe low FODMAP.

5.        Tuna is a common food aversion for people… believe me, I’ve been there! However, you can’t deny that it’s a convenient, nutrient-dense source of protein. My personal opinion is that the Sirena tuna in olive oil is the yummiest!

6.        This wouldn’t be a TDC recipe without us yapping about fibre. Yes! This recipe contains lots of different plant ingredients, which is amazinggggg as plant diversity is important for our gut health. I’m sure you’ve heard us talk about this before. However, my mission to increase fibre in people’s diet is never complete. So, I am adding a humble fibre powerhouse to the mix, carrot. She’s humble, cheap, but by golly, can go a long way. 

Low FODMAP and Gluten-Free Crispy Rice and Tuna Salad Recipe

 Serves 4

Ingredients:

-              2 cups rice, cooked

-              2 tbsp soy sauce

-              1 tbsp sesame oil

-             425g tuna

-              3 tbsp mayonnaise

-              1 tsp rice vinegar

-              Optional: 1 tbsp siracha

-              1 continental cucumber, halved and sliced

-              1 cup edamame beans, shelled  

-              1 carrot, grated

-              2 spring onions, green tops only, thinly sliced

To serve:

-              1 avocado

-              1 tbsp sesame seeds

Method:

1.        If you’re using frozen edamame beans, take them out of the freezer to thaw.

2.        Preheat oven to 180°C (fan forced) and line a baking tray with baking paper. Place cooked rice in a medium mixing bowl and add soy sauce and sesame oil. Toss until rice is evenly coated, then spread evenly on a baking tray.

3.        Bake rice in the oven for 30-40 minutes, tossing it halfway. Once rice is golden and crispy, remove from the oven and leave to cool for 5 minutes.

4.        While rice is in the oven, combine tuna, mayo, rice vinegar and siracha if using to a mixing bowl.

5.        When you’re ready to assemble salad, toss tuna mix with cucumber, grated carrot, edamame, green tops of spring onion and crispy rice.

6.        Serve portions and top with sliced avocado and sesame seeds.

If meal prepping, store in fridge for up to 3 days. Store crispy rice separately and add to salad at the time of consumption to keep rice crispy.  

Remember! Pics or it didn’t happen. Tag us at @thedigestionco on Instagram to show us your creation.

This recipe was created by
Michelle Keaughran.

Founder of The Digestion Co.

Accredited Practising Dietitian and Sports Dietitian

Michelle specialises in the dietary management of Irritable Bowel Syndrome, the low FODMAP diet, and sports nutrition for athletes with digestive concerns.