Training

Trainers

Gyms & Centers

Nutrition

Health

Rehabilitation Exercises

Academy

Select Country

Select Language

Join

Main mealSnackMid-day mealBalancedFish & seafood€€

Whole-Grain Wrap with Tuna, Crunchy Vegetables and Light Yogurt Dressing

Name: Whole-Grain Wrap with Tuna, Crunchy Vegetables and Light Yogurt Dressing
Prep time: 13 min
Total time: 13 min
Yield: 1
Ingredients: 80 g Fish, tuna, light, canned in water; 1 tbsp Yogurt, Greek, plain, whole milk; 1 tsp Mustard, prepared, yellow; 0.5 medium Onions, red, raw; 1 piece Pickles, cucumber, dill or kosher dill; 1 pinch Salt, table, iodized; 0.25 tsp Lemon juice, raw; 1 large Tortilla, wheat flour, shelf stable; 30 g Spinach, baby; 0.25 medium Peppers, bell, red, raw; 0.5 medium Carrots, mature, raw

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 time13 min

Cook time0 min

Total time13 min

Servings1

Recipe

For the tuna filling

Fish, tuna, light, canned in water80 gYogurt, Greek, plain, whole milk1 tbspMustard, prepared, yellow1 tspOnions, red, raw0.5 mediumPickles, cucumber, dill or kosher dill1 pieceSalt, table, iodized1 pinchLemon juice, raw0.25 tsp

For assembling

Tortilla, wheat flour, shelf stable1 largeSpinach, baby30 gPeppers, bell, red, raw0.25 mediumCarrots, mature, raw0.5 medium

Small bowl for the fillingKnifeCutting boardSpoon

Calories:288.8 kcal

Protein:23.1 g

Carbohydrates:36.8 g

Fiber:4.7 g

Water:238.2 ml

Fat:5.9 g

Micronutrients

Sugar:8 g

Saturated fat:1.2 g

Cholesterol:30.8 mg

Sodium:937 mg

Potassium:696 mg

Calcium:162.1 mg

Iron:3.8 mg

Magnesium:75.2 mg

Zinc:1.3 mg

Phosphorus:297.9 mg

Vitamin C:53.3 mg

Vitamin A:397.4 µg

Vitamin D:1 µg

Vitamin B12:2.2 µg

Instructions

1Open 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.
2Add 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.
3Warm 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.
4Place a layer of spinach or arugula on the bottom third of the tortilla. Spread the prepared tuna filling evenly over the greens.
5Add 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.
6Rolling: Fold the side edges of the tortilla inward over the filling, then roll the tortilla tightly from the bottom up.
7Cut 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.

Similar recipes

30 min

438 kcalSnack

Homemade Sushi with Tuna in Its Own Juice and Crunchy Vegetables

Crispbreads with Smoked Salmon, Cucumber and Dill

Crispy Spinach Rolls with Garlic and Greek Yogurt

Crispy Spelt Focaccia with Cherry Tomatoes and Rosemary

Mediterranean Spinach and Feta Rolls

19g

52g

13g

Share your opinion

0,0

(0 comments)

Flavor

0,0

Prep time

0,0

Difficulty

0,0

Satisfaction

0,0

Your name

Rate and comment

Flavor

Prep time

Difficulty

Satisfaction

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.