Mediterranean Diet Tuna Roll
Elevate your lunchtime routine with this Mediterranean Diet Tuna Roll—a fresh, flavorful, and healthy meal designed for busy days. Packed with protein-rich tuna in olive oil, creamy Greek yogurt, and vibrant veggies like diced cucumber and cherry tomatoes, this recipe combines classic Mediterranean ingredients with a modern twist. Kalamata olives, crumbled feta, and fresh parsley enhance the dish with bold, savory notes, while spinach adds a touch of greens. Wrapped in a wholesome whole wheat tortilla, this satisfying roll is easy to prepare in just 10 minutes, making it perfect for meal prep or on-the-go eating. Enjoy the tangy lemon and garlic-infused dressing that ties all the components together, creating a nutrient-packed wrap that’s as delicious as it is nourishing.
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Recipe Information
Ingredients
- 1 Whole wheat tortilla
- 1 can (5 oz) Canned tuna in olive oil
- 2 tablespoons Greek yogurt (plain, non-fat)
- 1 teaspoon Lemon juice
- 1 teaspoon Extra virgin olive oil
- 0.25 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Diced cucumber
- 0.25 cup Diced cherry tomatoes
- 2 tablespoons Chopped Kalamata olives
- 2 tablespoons Crumbled feta cheese
- 0.5 cup Fresh spinach leaves
- 1 tablespoon Fresh parsley (chopped)
Instructions
Drain the canned tuna and transfer it to a medium-sized mixing bowl.
Add the Greek yogurt, lemon juice, extra virgin olive oil, garlic powder, salt, and black pepper to the bowl. Mix until well combined to create a creamy tuna mixture.
Stir in the diced cucumber, cherry tomatoes, chopped Kalamata olives, crumbled feta cheese, and fresh parsley. Mix gently to incorporate everything evenly.
Lay the whole wheat tortilla flat on a clean surface.
Place the spinach leaves evenly across the tortilla to create a base layer.
Spoon the tuna mixture onto the center of the tortilla and spread it into an even layer, leaving about an inch of space around the edges.
Carefully roll the tortilla into a tight wrap, tucking in the sides as you go.
Slice the roll in half diagonally for easier serving, or enjoy it whole as a quick, healthy Mediterranean-inspired meal.
Nutrition Facts
Calories |
680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.3 g | 54% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 86 mg | 29% | |
| Sodium | 1737 mg | 76% | |
| Total Carbohydrate | 32.2 g | 12% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 5.2 g | ||
| Protein | 44.1 g | 88% | |
| Vitamin D | 7.1 mcg | 36% | |
| Calcium | 272 mg | 21% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 883 mg | 19% | |
*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.
