Heart-Healthy Tuna Roll
Discover a nutritious and delicious lunch option with this Heart-Healthy Tuna Roll recipe, perfect for those seeking a balanced and flavorful meal. Packed with protein-rich canned tuna and creamy non-fat Greek yogurt, these rolls provide a satisfying base, enhanced by the bright tang of fresh lemon juice and Dijon mustard. Crunchy celery and grated carrots lend texture and an extra boost of vitamins, while vibrant spinach leaves add a fresh, leafy layer. Wrapped in wholesome whole-grain tortillas, these easy-to-make wraps are ready in just 10 minutes, making them an ideal choice for a quick meal at home or on the go. Whether served fresh or prepped ahead for a convenient grab-and-go option, these heart-healthy tuna rolls are a testament to nourishing, no-fuss cooking.
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Recipe Information
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)
Instructions
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.
Fold in the finely diced celery and grated carrot to the tuna mixture for added crunch and nutrition.
Lay one whole-grain tortilla flat on a clean surface. Place two spinach leaves in a single layer across the center of the tortilla.
Spoon half of the tuna mixture evenly over the spinach leaves, spreading it out slightly for even distribution.
Carefully roll the tortilla tightly from one end to the other, tucking in the sides as you go to create a secure roll.
Repeat the process with the second tortilla, using the remaining spinach leaves and tuna mixture.
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
Calories |
422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 41 mg | 14% | |
| Sodium | 621 mg | 27% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 4.4 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 2.3 mcg | 11% | |
| Calcium | 176 mg | 14% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 807 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
