Mediterranean Diet Tuna Roll

Elevate your lunch game with this Mediterranean Diet Tuna Roll, a perfect blend of wholesome ingredients and bold flavors inspired by the sunny shores of the Mediterranean. Wrapped in a fiber-rich whole wheat tortilla, this recipe combines creamy tuna infused with Greek yogurt, zesty lemon juice, and garlic for a guilt-free, protein-packed base. Fresh vegetables like diced cucumber, cherry tomatoes, and spinach join the party, while briny Kalamata olives and tangy crumbled feta deliver that signature Mediterranean flair. Quick to prepare in just 10 minutes and loaded with heart-healthy olive oil and omega-3s from tuna, this nutrient-dense wrap is ideal for a nourishing meal on the go. Perfect for anyone following a Mediterranean diet or simply looking for a refreshing twist on a classic tuna wrap.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

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)

Directions

Step 1

Drain the canned tuna and transfer it to a medium-sized mixing bowl.

Step 2

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.

Step 3

Stir in the diced cucumber, cherry tomatoes, chopped Kalamata olives, crumbled feta cheese, and fresh parsley. Mix gently to incorporate everything evenly.

Step 4

Lay the whole wheat tortilla flat on a clean surface.

Step 5

Place the spinach leaves evenly across the tortilla to create a base layer.

Step 6

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.

Step 7

Carefully roll the tortilla into a tight wrap, tucking in the sides as you go.

Step 8

Slice the roll in half diagonally for easier serving, or enjoy it whole as a quick, healthy Mediterranean-inspired meal.

Nutrition Facts

Serving size	409.7 grams (409.7g)

Amount per serving	% Daily Value*
Calories	681

Total Fat 42.30g	54%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 0.50g
Cholesterol 86mg	29%
Sodium 1737mg	76%
Total Carbohydrate 32.20g	12%
Dietary Fiber 7.00g	25%
Total Sugars 5.20g
Protein 44.10g	88%

Vitamin D 284IU	1420%
Calcium 272mg	21%
Iron 5mg	27%
Potassium 883mg	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.

Source of Calories

Fat: 55.5%

Protein: 25.7%

Carbs: 18.8%