Pan Bagnat - French Tuna Sandwich
Fructans
Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.
Pan Bagnat, pronounced "pahn bah-nyah," is a classic French sandwich originating from Nice. It's like a Salade Niçoise served inside a crusty bread roll, traditionally a pain de…
Directions
- 1
Slice the loaf of bread in half lengthwise. Remove some of the insides of the bottom half to create a trough into which the filling will go. Brush both halves with a little extra virgin olive oil. Rub each with the garlic. Line the half with the trough with the basil leaves.
- 2
In a mixing bowl, combine the tuna, olives, red bell pepper, onion, parsley, artichoke hearts and green beans. In a measuring cup or small bowl, whisk the lemon juice into the olive oil until it is combined. Pour the vinaigrette into the tuna mixture and stir to combine. Season to taste with sea salt and pepper.
- 3
Spoon tuna mixture into the trough of the baguette over the basil leaves. Wrap sandwich well in plastic. Crush it down by placing a brick or heavy cast iron skillet and refrigerate, preferably with the weight, overnight. Or just eat it right away!
- 4
In the morning, cut sandwich in half. Enjoy for lunch at home or wrap in foil and brown bag it (use a lunch box that will keep the sandwich chilled).
Diets
Fits as written
- Pescatarian
- Dairy-free
- Egg-free
- Nut-free
- Halal-friendly
- Mediterranean
- Low-carb
- High-protein
Works with easy swaps
Gluten-free (1)
- 1/2 loaf crusty French baguette → gluten-free bread
How we decide
- Vegetarian:
- No meat, poultry, fish, shellfish or gelatin (including stock made from them).
- Vegan:
- Vegetarian, plus no dairy, eggs or honey.
- Pescatarian:
- No meat, poultry or gelatin; fish and shellfish are fine.
- Gluten-free:
- No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
- Dairy-free:
- No milk, butter, cream, yogurt, cheese or other dairy.
- Egg-free:
- No eggs, egg noodles or mayonnaise.
- Nut-free:
- No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
- Low FODMAP:
- Rated from the ingredient list; see the Low FODMAP badge on each recipe.
- Halal-friendly:
- No pork products, alcohol or gelatin. This can't confirm halal sourcing.
- Paleo:
- No grains, legumes, dairy, refined sugar or seed oils.
- Mediterranean:
- No red or processed meat and no butter, lard, margarine or cream as cooking fats.
- Low-carb:
- About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
- Keto:
- About 10 g net carbs or less per serving, with at least 55% of calories from fat.
- Atkins:
- About 10 g net carbs or less and 5 g sugar or less per serving.
- High-protein:
- 25 g protein or more per serving.
- Low-sodium:
- About 600 mg sodium or less per serving.
Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.
Nutrition Facts
Per serving (about 1 servings; serving size estimated)
- Protein
- 35.9 g
- Carbohydrates
- 17.4 g
- Sugars
- 5.3 g
- Fiber
- 4.5 g
- Fat
- 94.1 g
- Saturated fat
- 13.9 g
- Sodium
- 1176 mg
Estimated from USDA ingredient data. Brands, substitutions and cooking methods will change the real numbers.
Have Leftover Olives?
A Fork in the Road
Depending on your taste, try substituting capers for olives, or snap peas for green beans. We also swap out plain tuna for more interesting tinned fish options, like those from FishWife.
Pairs Well With
Published August 10, 2025