Heart-Healthy Tuna Roll
Elevate your lunch game with this Heart-Healthy Tuna Roll—an easy, no-cook recipe that’s as nutritious as it is delicious. Packed with protein-rich canned tuna, creamy non-fat Greek yogurt, and fresh veggies like crunchy celery and grated carrots, this light yet satisfying wrap is a perfect balance of flavor and health. A zesty kick from Dijon mustard and freshly squeezed lemon juice pairs beautifully with tender spinach leaves all rolled up in a fiber-rich whole-grain tortilla. Ready in just 10 minutes, this heart-smart meal is an ideal grab-and-go option for busy days and can even be prepped ahead for a wholesome lunch on the run. Perfect for those seeking low-calorie, high-nutrition recipes, this dish proves that quick and healthy eating can still be deliciously satisfying.
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Ingredients
- 4 oz Canned tuna (no salt added, packed in water, drained)
- 2 tbsp Plain non-fat Greek yogurt
- 1 tsp Lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 0.25 tsp Garlic powder
- 0.125 tsp Black pepper (freshly ground)
- 2 tbsp Celery (finely diced)
- 2 tbsp Carrot (grated)
- 4 pieces Spinach leaves (fresh, washed)
- 2 pieces Whole-grain tortilla (8-inch)
Directions
Step 1
In a medium-sized mixing bowl, combine the drained tuna, Greek yogurt, lemon juice, Dijon mustard, garlic powder, and black pepper. Mix well until fully combined and smooth.
Step 2
Fold in the finely diced celery and grated carrot to the tuna mixture for added crunch and nutrition.
Step 3
Lay one whole-grain tortilla flat on a clean surface. Place two spinach leaves in a single layer across the center of the tortilla.
Step 4
Spoon half of the tuna mixture evenly over the spinach leaves, spreading it out slightly for even distribution.
Step 5
Carefully roll the tortilla tightly from one end to the other, tucking in the sides as you go to create a secure roll.
Step 6
Repeat the process with the second tortilla, using the remaining spinach leaves and tuna mixture.
Step 7
Slice each roll in half at a diagonal for presentation, if desired. Serve immediately or wrap in parchment paper and refrigerate for up to 24 hours for a convenient meal option.
Nutrition Facts
| Serving size | (312.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 421.7 |
| Total Fat 8.3g | 0% |
| Saturated Fat 1.3g | 0% |
| Cholesterol 41.0mg | 0% |
| Sodium 621.3mg | 0% |
| Total Carbohydrate 49.2g | 0% |
| Dietary Fiber 7.5g | 0% |
| Total Sugars 4.4g | |
| Protein 42.0g | 0% |
| Vitamin D 90.7IU | 0% |
| Calcium 176.3mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 806.7mg | 0% |
Source of Calories