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.