Low FODMAP Chickpea ‘Tuna’ Mayo Sandwich

Posted on February 19, 2021

This recipe features Helga’s Gluten Free Wholemeal Bread, FODMAP Friendly Certified.

Helga’s gluten free bread – it’s full of all the good things you love about Helga’s, without the gluten. Helga’s bakers have baked loaves with large slices so that you can enjoy satisfying sandwiches and toast everyday.
Every slice is soft and delicious so sandwiches are back on the menu! So whether you’re craving a chicken and salad sandwich or scrumptious honey toast, Helga’s gluten free bread means you can finally enjoy bread again.

This recipe is by Courtney Roulston for Helga’s Gluten Free, ensured to be FODMAP Friendly by the FODMAP Friendly Dietitians.


Low FODMAP Chickpea ‘Tuna’ Mayo Sandwich

Serves 3


6 slices Helga’s Gluten Free Wholemeal Bread
1 small Lebanese cucumber, sliced into thin strips
1 cup red cabbage, finely shredded
1 cup alfalfa sprouts

Chickpea ‘Tuna’ Filling:
½ cup canned chickpeas, drained, rinsed & smashed
3 tablespoons (30g) sunflower seeds, roasted, crushed
½ green capsicum, finely diced
4 green spring onion tops, thinly sliced
sea salt and black pepper to taste
1 tablespoon capers, washed, chopped
2 tablespoons dill, chopped
1 teaspoon lemon zest

Garlic Sauce:
½ cup coconut yoghurt, unsweetened
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoons Cobram Estate Garlic Infused Extra Virgin Olive Oil
1 teaspoon maple syrup


Step 1. Place all the chickpea ‘tuna’ filling ingredients into a bowl and mix well to combine.
Step 2. Place all the garlic sauce ingredients into a small bowl and stir to combine until smooth and creamy, season with salt to taste.
Step 3. Place 2 tablespoons of garlic sauce into the chickpea mixture and mix.
Step 4. Divide the chickpea mixture onto two slices of bread. Top with red cabbage, sprouts and strips of cucumber. Top with the other piece of bread, slice in half and serve.

Helga’s Gluten Free Wholemeal Bread is available from major supermarkets in Australia.


Cobram Estate Garlic Infused Extra Virgin Olive Oil is available at Coles and Woolworths, Australia




Share on LinkedInShare on FacebookTweet about this on TwitterPin on Pinterest