Take-to-Work Portable Tuna Pockets

Veggie Tuna Pockets
Leyla Shamayeva, MS, RD
Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

411 calories
8g fat
49g carbs
39g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 411
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 51mg 17%
Sodium 1990mg 87%
Total Carbohydrate 49g 18%
Dietary Fiber 10g 36%
Total Sugars 8g  
Includes 2g Added Sugars 4%
Protein 39g  
Vitamin D 2mcg 10%
Calcium 132mg 10%
Iron 7mg 39%
Potassium 1176mg 25%
*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.

Pita pockets are perfect for stuffing with healthy fare. In this recipe, you'll fill them with a unique tuna salad that offers two benefits over the traditional version—it's lower in fat because it swaps in creamy cannellini beans instead of excess mayo, and it's much higher in fiber because each portion is bulked up with veggies. These two benefits make it a fat-controlled lunch, perfect for those looking after their cholesterol levels.


  • 1 5-ounce can water-packed chunk light tuna, drained and flaked
  • 1/4 cup canned white beans, rinsed and lightly smashed with a fork
  • 1/2 small red bell pepper, finely chopped
  • 1 small stalk celery, finely chopped
  • 1 small carrot, peeled and grated
  • 1 small tomato, finely chopped
  • 1/4 cup parsley, chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon cumin powder
  • pinch turmeric powder
  • 1 tablespoon low-fat mayonnaise
  • 1 medium whole wheat pita, split in half and opened


  1. Combine all ingredients except the pita in a bowl.

  2. Split the tuna salad between the two pita halves.

Ingredient Variations and Substitutions

This recipe can be used to "clean out your fridge." If you have leftover vegetables, chop them up and add them in addition to the ones called for, or just swap out the ones listed for whatever you have handy.

Shopping for white beans can be confusing! There are usually three types stocked on grocery store shelves: northern white beans, navy beans, and cannellini beans. Any of the three will work in this recipe.

Cooking and Serving Tips

Use whichever tomato you have available, but note that some may secrete more juices than others when you cut them up. Don't throw the juices away! Simply add to the mixture.

For a balanced lunch, enjoy both stuffed pita halves with a small side of soup, or have one with a larger soup portion.

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