Mediterranean Green Vegetable Tuna Wraps
These Green Vegetable Tuna Wraps are loaded with flaky tuna, crunchy cucumbers, creamy avocado, crisp greens, and a lemon-herb dressing – all wrapped in soft whole grain or low-carb tortillas. They’re easy to make, packed with lean protein and fiber, and ideal for a Mediterranean-inspired, clean-eating lifestyle.
Total Time:
Prep: 10–15 minutes
Cook: 0 minutes
Total: 10–15 minutes
Ingredients:
For the Wraps:
2 (5–6 oz) cans tuna in olive oil or water, drained
2–3 large whole grain wraps or spinach tortillas
1 cup baby spinach or arugula
1/2 avocado, sliced
1/2 cucumber, thinly sliced or ribboned
1/4 cup celery, thinly sliced
1/4 cup fresh parsley or mint leaves
1 green onion, finely chopped
Optional: thin slices of zucchini, green bell pepper, or snap peas
Lemon Herb Dressing:
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1/2 tsp Dijon mustard
1 garlic clove, grated
Salt and black pepper, to taste
Optional: 1/2 tsp dried oregano or chopped fresh dill
Instructions:
1. Make the Dressing:
Whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, pepper, and herbs in a small bowl.
2. Prepare the Tuna:
In a medium bowl, flake the drained tuna and toss with a spoonful or two of the dressing to season.
3. Assemble the Wraps:
Lay out each wrap. Add a layer of spinach or arugula, followed by the tuna mixture, cucumber, celery, avocado, and herbs. Drizzle with more dressing.
4. Wrap & Serve:
Roll up tightly like a burrito or fold into a flat wrap. Slice in half if desired and serve immediately.
Notes & Tips:
Wrap alternative: Serve in lettuce cups for a low-carb option.
Make it creamy: Mix a spoon of plain Greek yogurt or hummus into the tuna.
Add extras: Sliced olives, sun-dried tomatoes, or crumbled feta for extra Mediterranean flair.
Meal prep tip: Store assembled wraps tightly wrapped in parchment in the fridge for up to 2 days.
❓ Frequently asked Questions FAQ:
Q: What type of tuna is best?
A: Use wild-caught tuna in olive oil for the best flavor, or tuna in water for a lighter option.
Q: Can I make this ahead of time?
A: Yes! Keep the components separate and assemble before serving for freshest results.
Q: Can I use canned salmon or chicken instead?
A: Absolutely – either makes a great substitute with the same dressing and greens.
Nutrition Information
Calories ~350–400 kcal
Protein 24g
Fat 20g
Carbs 24g
Fiber 6g
Sugar 2g
Sodium ~400 mg