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Lemon-Herb Tuna Salad with Crisp Vegetables & Whole Grain Wrap

Lemon-Herb Tuna Salad with Crisp Vegetables & Whole Grain Wrap

Lunch
Prep Time
15min
Cook Time
5min
Servings
1
Calories
528
Chef's Note

For the best flavor, prepare the tuna salad a few hours ahead and refrigerate to allow the herbs and lemon to fully infuse. If packing for lunch, keep the salad and wrap separate until ready to eat to prevent sogginess. You can also serve this as an open-faced sandwich or with whole grain crackers for a different texture.

Tags
high-protein
seafood
tuna
wrap
lunch
Mediterranean
meal-prep
healthy
dairy-free
whole grain
Ingredients

  • 4 oz canned tuna in water, drained

  • 2 tbsp Greek yogurt (lactose-free)

  • 1 tbsp olive oil

  • 1 tbsp fresh lemon juice

  • 1/2 tsp lemon zest

  • 1 tsp Dijon mustard

  • 1 tbsp fresh dill, chopped

  • 1 tbsp fresh parsley, chopped

  • 1 tsp fresh chives, minced

  • 1 small garlic clove, minced

  • 1 tsp capers, rinsed and chopped

  • 1/4 cup celery, finely diced

  • 1/4 cup cucumber, seeded and diced

  • 1/4 cup red bell pepper, diced

  • 2 tbsp red onion, finely minced

  • 1 wrap whole grain wrap (10-inch)

  • 1 cup mixed salad greens

  • 1/4 tsp salt

  • 1/8 tsp freshly ground black pepper

Instructions
  • 1

    In a medium bowl, flake the 4 oz of drained tuna with a fork, ensuring there are no large chunks remaining.

  • 2

    In a separate small bowl, create the dressing by whisking together 2 tbsp lactose-free Greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp lemon zest, 1 tsp Dijon mustard, 1 minced garlic clove, 1/4 tsp salt, and 1/8 tsp black pepper until smooth and well combined.

  • 3

    Add the 1 tbsp chopped dill, 1 tbsp chopped parsley, 1 tsp minced chives, and 1 tsp chopped capers to the dressing and stir to incorporate the herbs.

  • 4

    Add the 1/4 cup diced celery, 1/4 cup diced cucumber, 1/4 cup diced red bell pepper, and 2 tbsp minced red onion to the flaked tuna.

  • 5

    Pour the herb dressing over the tuna and vegetables, gently folding everything together until evenly coated. Taste and adjust seasoning if needed.

  • 6

    Lay the whole grain wrap flat and arrange 1 cup of mixed salad greens in the center, leaving about 2 inches of space around the edges.

  • 7

    Spoon the tuna salad mixture over the greens, then fold in the sides of the wrap and roll tightly from the bottom up, tucking in the sides as you roll.

  • 8

    Cut the wrap diagonally in half and serve immediately, or wrap tightly in parchment paper for a portable lunch.

Nutrition Information (per serving)
528
Calories
33g
Protein
59g
Carbs
18g
Fat
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