Low-Calorie and Low-Fat Tuna Wrap Recipe

By
Jennifer White
Jennifer White has authored parenting books and has worked in childcare and education fields for over 15 years.
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Jennifer White
Updated on September 20, 2019
Tuna Salad Wrap Sandwich
Juanmonino / Getty Images
Total Time: 10 min
Prep Time: 10 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

248 calories
5g fat
23g carbs
27g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 248
% Daily Value*
Total Fat 5g 6%
Saturated Fat 2g 10%
Cholesterol 34mg 11%
Sodium 460mg 20%
Total Carbohydrate 23g 8%
Dietary Fiber 5g 18%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 27g  
Vitamin D 1mcg 5%
Calcium 197mg 15%
Iron 3mg 17%
Potassium 500mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whether you are looking to take the baby weight off or whether you are just interested in healthful eating, this yummy, crunchy tuna wrap is sure to please. It starts with a low-calorie and low-fat tuna salad making it a versatile dish.

Ingredients

  • 1 (6-inch) whole-wheat wrap (or tortilla; see the section below on selecting a wrap or tortilla)
  • 3 ounces tuna (water-packed canned, drained)
  • 1/2 stalk celery (diced)
  • 1/4 red bell pepper (or enough to make 2 tablespoons diced)
  • 1/4 cup Greek yogurt (nonfat, plain)
  • 1/4 cup spinach (fresh, rinsed, stemmed, and spun dry)

Preparation

  1. Drain the water from the 3 ounces canned tuna and transfer to a medium bowl.

  2. Chop the 1/2 rib of celery and 1/4 red bell pepper into a fine dice, and add to the bowl with the tuna.

  3. Add the 1/4 cup nonfat, plain Greek yogurt to the bowl with the tuna, celery, and red pepper.

  4. Place the 6-inch whole-wheat wrap or tortilla on a clean surface.

  5. Visually, think of dividing your wrap into 3 even strips. Place 1/4 cup spinach in the middle strip, avoiding the edges.

  6. Load the tuna-salad mixture on top of the spinach.

  7. To make a closed wrap, fold up the bottom edge about 1 inch. Fold the left edge over, followed by the right edge. Then roll away from you until the filling is completely encased. Alternatively, you could roll the entire wrap from one direction and leave the ends open.

Tips on Selecting Your Wrap or Tortilla

Not all wraps are created equally. Check out the nutritional information on the back of the package. Depending on the size of the wrap or tortilla and the ingredients, it can range from about 80 calories to more than 200. Try and stick with somewhere in the middle range, about 100 calories or so.

Healthy Sides

Fresh fruits and veggies always are a great pairing with this low-calorie tuna wrap, but you might browse through some of the more healthful options if you'd like a salty snack. You could make your own kale chips or find lower-calorie/lower-fat chip options like veggie sticks or hummus chips.

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