Chickpea & Mayo Sandwich Filling

I've always been a total mayo-fiend, so finding out Vegenaise is low FODMAP has been great! Other egg-free options I've come across seem to have added fructose syrup or inulin so they're no good for me right now.

This is a really simple and healthy sandwich filling you can prep for the week to quickly rustle up sandwiches for packed lunches.

[5 Minutes to Prepare]

Serves One (just multiply by however many servings you'd like to prep)


¼ cup of chickpeas, canned and rinsed

1-2 tbsp Vegenaise (if it's a different brand, double check for high FODMAP ingredients)

1 spring onion, the dark green section chopped

1 tsp capers, chopped *optional

Salt and pepper to taste

Serve: two slices of sourdough wheat or spelt bread, sliced cucumber and tomatoes.


  1. Mash the chickpeas with the back of a fork

  2. Add the spring onion green, Vegenaise and chopped capers

  3. Spread the filling out on two slices of proper sourdough bread and add FODMAP-free salad, such as cucumber, common tomatoes, lettuce and radishes

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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