Enjoy a delicious and nutritious Tuna and Quinoa Wrap that’s perfect for a quick and healthy lunch or light dinner. Packed with protein-rich tuna, fiber-filled quinoa, and a tangy yogurt-herb sauce, this wrap is a balanced meal that’s both satisfying and refreshing. It’s simple to prepare and full of vibrant flavors, making it a go-to option for those on the move.
Tuna and Quinoa Wrap
Course: Main, LunchCuisine: Mediterranean-inspired1
servings10
minutes280
kcalA Tuna and Quinoa Wrap is a healthy, protein-packed meal with tender tuna, nutty quinoa, and fresh veggies, all wrapped in a soft tortilla for a satisfying bite.
Ingredients
1/2 cup 2 percent Greek yogurt
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh parsley
1 clove garlic, minced
Coarse salt and freshly ground black pepper, to taste
1 6-inch whole-wheat wrap
1/4 cup tuna in olive oil, drained
1/4 cup cooked quinoa
1 teaspoon capers
Zest of 1/2 lemon
Directions
- Prepare the yogurt sauce: In a small bowl, combine the Greek yogurt, chopped fresh mint, parsley, and minced garlic. Stir until smooth, and season with a pinch of salt and freshly ground black pepper. Set aside.
- Assemble the wrap: Lay the whole-wheat wrap on a clean surface. Spread a generous layer of the yogurt sauce across the wrap.
- Add the tuna and quinoa: Evenly distribute the drained tuna, cooked quinoa, and capers over the yogurt sauce.
- Finish with lemon zest: Sprinkle the zest of half a lemon on top for a burst of fresh citrus flavor.
- Roll and serve: Roll the wrap tightly, tucking in the sides as you go. Slice it in half and serve immediately, or wrap it in foil for a portable meal.
Notes
- Nutrition Facts (per serving):
Saturated Fat: 2g
Unsaturated Fat: 6g
Cholesterol: 25mg
Carbs: 28g
Sodium: 320mg
Protein: 18g
Fiber: 5g
This Tuna and Quinoa Wrap is the perfect combination of creamy, tangy, and savory flavors with a healthy dose of protein and fiber. Quick to prepare, it’s ideal for busy weekdays, making lunch nutritious and delicious. Enjoy the freshness of herbs and lemon paired with satisfying tuna and quinoa in every bite!
