Incredible High-Protein Tuna Salad Wrap Recipe (10 Minutes, High Fiber) by Donna John
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My pantry is overloaded with tuna. When the new year hit, I decided to start eating better, and every healthy diet plan I read about, including the Mediterranean diet, included lots of canned or fresh tuna. When scouring the internet and my cookbooks for healthy tuna recipes, I found this incredible high-fiber and high-protein tuna salad wrap recipe. The tuna salad wrap is loaded with wholesome, healthy ingredients. (Read about the health benefits of tuna, health benefits of Greek yogurt and the health benefits of walnuts.)
The easy, gluten-free tuna salad is sweet, salty, creamy, tangy and fresh tasting. Canned tuna in water is drained and then mixed with Greek yogurt, Dijon mustard, chopped walnuts, dried cranberries (the original recipe called for raisins), capers and chopped parsley. Crushed red pepper flakes can be added for a little spice. The combination of flavors and textures is incredible. The tuna salad is wrapped up in a flour tortilla with lettuce or spinach, grated carrots or chopped tomato.
If you don't want the carbs from the tortilla, serve the tuna salad on a bed of lettuce instead. This high-protein tuna salad would also make a great tuna salad sandwich.
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
Ingredients
Tuna Salad
- 10 ounces (2 cans) tuna in water
- 1/2 cup Greek yogurt
- 2 teaspoons Dijon mustard
- 4 tablespoons chopped walnuts
- 4 tablespoons dried cranberries or dried cherries
- 2 tablespoons capers
- 2 tablespoons chopped Italian flat-leaf parsley
- crushed red pepper flakes, to taste (optional)
Wrap
- 2 tortillas (low-carb, flour, spinach or your favorite tortilla)
- lettuce leaves or baby spinach leaves
- grated carrot
- chopped fresh tomatoes
Here's how to make it:
- Combine all the tuna salad ingredients in a bowl. Season with salt and pepper, to taste. (You can switch out any ingredient to make it fit your own personal tastes. Use mayonnaise instead of yogurt. Almonds, pecans or cashews instead of walnuts. Dried cherries or raisins instead of cranberries. Chopped olives instead of capers. Whole-grain mustard or creole mustard instead of Dijon.)
- Add lettuce leaves, grated carrots and fresh tomatoes (or your desired toppings) inside the tortillas. Divide the tuna mixture between the two tortillas. Roll up. Store any leftover tuna salad in an airtight container in the fridge for up to three days.
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Thanks, Donna John!