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Whole-Grain Wrap with Tuna, Crunchy Vegetables and Light Yogurt Dressing
A quick and healthy tuna wrap, ideal for a snack on the go or a light lunch. The recipe combines juicy tuna, refreshing cucumbers and a protein-rich dressing without extra calories.
Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
1
Recipe
For the tuna filling
Fish, tuna, light, canned in water
80 gYogurt, Greek, plain, whole milk
1 tbspMustard, prepared, yellow
1 tspOnions, red, raw
0.5 mediumPickles, cucumber, dill or kosher dill
1 pieceSalt, table, iodized
1 pinchLemon juice, raw
0.25 tspFor assembling
Tortilla, wheat flour, shelf stable
1 largeSpinach, baby
30 gPeppers, bell, red, raw
0.25 mediumCarrots, mature, raw
0.5 mediumCalories:287.4 kcal
Protein:23 g
Carbohydrates:36.5 g
Fiber:4.6 g
Water:226.9 ml
Fat:5.9 g
Micronutrients
Sugar:7.9 g
Saturated fat:1.2 g
Cholesterol:30.8 mg
Sodium:824.5 mg
Potassium:682 mg
Calcium:155.3 mg
Iron:3.8 mg
Magnesium:74.4 mg
Zinc:1.3 mg
Phosphorus:296 mg
Vitamin C:53 mg
Vitamin A:396.7 µg
Vitamin D:1 µg
Vitamin B12:2.2 µg
Instructions
1
Open the canned tuna and drain thoroughly to remove all the liquid. Transfer the meat to a small bowl and gently flake it with a fork.
2
Add the Greek yogurt, mustard, chopped red onion, pickled cucumber and lemon juice to the tuna. Mix everything well until you get a smooth, creamy mixture. Season with salt and pepper to taste.
3
Warm the whole-grain tortilla for 10–15 seconds in a dry pan or microwave, so it becomes more pliable and doesn't crack when rolling.
4
Place a layer of spinach or arugula on the bottom third of the tortilla. Spread the prepared tuna filling evenly over the greens.
5
Add strips of bell pepper and grated carrot on top of the filling. Be careful not to overload the ingredients too close to the edges, so the wrap will be easier to close.
6
Rolling: Fold the side edges of the tortilla inward over the filling, then roll the tortilla tightly from the bottom up.
7
Cut the wrap diagonally in half and serve immediately, or wrap it in plastic wrap for a snack on the go.
Nutritional benefits
Thanks to the high protein content from the tuna and fiber from the whole-grain tortilla and vegetables, this meal provides a lasting feeling of fullness and a stable energy level.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.