Herbed Tuna Salad Bagel
A toasted low-carb bagel topped with a refreshing, low-FODMAP herbed tuna salad and creamy avocado. It is satisfying, easy to assemble, and gentle on a sensitive stomach.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Storage: If prepping ahead, store the tuna salad in an airtight container in the fridge for up to 2 days. Slice and add the avocado just before serving to prevent it from browning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Flake the canned tuna with a fork
- 01
Flake the canned tuna with a fork
In a small bowl, flake the canned tuna with a fork.
Tap card to mark done - 02
Add the olive oil
Add the olive oil, lemon juice, chopped fresh dill, and sliced green onion tops (green parts only) to the tuna. Mix until well combined.
Look for: well combined
Tap card to mark done - 03
Slice the bagel in half and toast…
Slice the bagel in half and toast it to your desired crispness.
Tap card to mark done - 04
Spread the mashed avocado evenly across both…
Spread the mashed avocado evenly across both halves of the toasted bagel.
Tap card to mark done - 05
Divide the tuna mixture evenly and spoon…
Divide the tuna mixture evenly and spoon it over the avocado-spread bagel halves. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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