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MEDITERRANEAN TUNA WRAP
13

MEDITERRANEAN TUNA WRAP

NUTRITION
HEALTHY RECIPES
Mar 11, 2025

MEDITERRANEAN TUNA WRAP

The Mediterranean Tuna Wrap is a light, healthy and flavourful dish packed with lean protein and fresh ingredients. This simple wrap combines flaky canned tuna with heart-healthy olive oil, zesty lemon juice and a hint of black pepper, all wrapped in a wholesome whole-wheat tortilla with fresh spinach. The combination of fresh, tangy and earthy flavours makes this wrap a nutritious yet satisfying meal for lunch or dinner. It is naturally high in protein, low in fat and full of fibre, making it an excellent choice for anyone following a balanced diet. Whether you are looking for a quick meal on the go, a high-protein post-workout snack or a healthy lunch option, this Mediterranean Tuna Wrap is a delicious and nutritious choice. Serve with a side of fresh salad, soup or a small portion of roasted vegetables.

RECIPE CATEGORY

 

Lunch, Dinner, Snack

SERVING SIZE

 

1 Serving

CUISINE

 

Mediterranean, American

PREPARATION/TECHNIQUES

 

No-Cook, Quick & Easy, 5 Ingredients or Less

OCCASION/HOLIDAY

 

Casual Lunch, Healthy Meal Prep, Picnic, Summer, Back to School

SPECIAL CONSIDERATION/DIETARY CONCERNS

 

High Protein, Dairy Free, Low Carb (with a low-carb wrap), Nut-Free, Quick & Easy

DISH TYPE

 

Wrap, Healthy Sandwich, High Protein Meal

INGREDIENTS

There are the following ingredients for Mediterranean Tuna Wrap:

 

  • ¼ Cup Canned Tuna, Drained
  • 1 Small Whole Wheat Wrap
  • ½ Teaspoon Olive Oil
  • ½ Teaspoon Lemon Juice
  • ¼ Teaspoon Black Pepper
  • ¼ Cup Fresh Spinach

FULL NUTRITIONAL INFORMATION

  • Calories: 210 Kcal
  • Protein: 22g
  • Carbohydrates: 18g
  • Sugars: 1g
  • Fibre: 3g
  • Fat: 7g
  • Saturated Fat: 1g
  • Omega-3 Fatty Acids:7g
  • Cholesterol: 30mg
  • Sodium: 280mg

PREPARATION

 

  • Prepare The Tuna: Drain the canned tuna and place it in a small bowl.
  • Season The Tuna: Add olive oil, lemon juice and black pepper, then mix well to combine.
  • Prepare The Wrap: Lay the whole wheat wrap flat on a clean surface.
  • Assemble The Wrap: Spread the seasoned tuna evenly over the centre of the wrap, then top with fresh spinach.
  • Roll The Wrap: Fold the sides of the wrap inward, then roll it tightly from the bottom up to secure the filling.
  • Serve And Enjoy: Slice in half and serve immediately or wrap in foil for an on-the-go meal.

PREP TIME

 

5 Minutes

COOKING TIME

 

None

TIPS

Here are some helpful tips for Mediterranean Tuna Wrap:

 

  • Wrap It Securely: Fold in the sides first before rolling to prevent spillage.
  • Enhance Flavour: Add a pinch of sea salt or a dash of paprika for extra seasoning.
  • Extra Creaminess: Mix in a teaspoon of Greek yoghurt or hummus for a creamier filling.
  • Prevent Sogginess: If preparing in advance, layer spinach first to act as a barrier against moisture.
  • Serving Suggestions: Pair with a side of fresh fruit, roasted vegetables or a small soup for a balanced meal.

VARIATIONS

 

  • Spicy Kick: Add a few slices of jalapeño or a dash of hot sauce.
  • Vegan Alternative: Swap tuna for mashed chickpeas or lentils for a plant-based option.
  • Low-Carb Option: Use a lettuce wrap instead of a wheat wrap.
  • Cheesy Addition: Sprinkle in a little bit of crumbled feta cheese for extra flavour.
  • Herb Boost: Add fresh parsley, basil or dill for a Mediterranean twist.

PREPPING AND STORAGE

 

  • Refrigeration: Store assembled wrap in an airtight container for up to 24 hours.
  • Freezing: Freezing is not recommended because the wrap may become soggy when thawed.
  • Meal Prep: Prep the tuna mixture in advance and store it separately. Assemble the wrap just before serving for the freshest taste.

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