Quick wholemeal tuna wrap

Quick wholemeal tuna wrap with tuna, yoghurt, cucumber and lettuce: high-protein, fresh and easy for an uncomplicated lunch.

At a glance

• Serves 1
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 350 kcal per serving
• Protein: 30 g
• Fat: 8 g
• Carbs: 35 g

Ingredients

• 1 wholemeal wrap (seed-oil-free)
• 1 tin of tuna in its own juice
• 2 tbsp yoghurt
• 1 stalk of spring onion
• 1 handful of lettuce
• 0.5 cucumber
• 1 tsp lemon juice
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: microwave · frying pan · chopping board · knife · mixing bowl · sieve

1. Drain the tuna well in a sieve. Thinly slice the spring onion, cut the cucumber into sticks, and wash and dry the lettuce.
2. Stir the tuna with the yoghurt, spring onion and lemon juice in a bowl. Season to taste with salt and pepper.
3. Warm the wholemeal wrap briefly in a frying pan or the microwave so it becomes pliable. That makes it easier to roll later.
4. Spread the tuna mixture over the middle of the wrap, leaving a little border free at the bottom. Top with the lettuce and cucumber.
5. Fold in the bottom edge and roll the wrap up tightly from the sides. Press down lightly so everything holds together.
6. Serve straight away, or wrap it up well for later. Cut in half, it's especially easy to take with you.

Good to know

When it needs to be quick, this wrap is refreshingly uncomplicated. Fresh, a proper meal and on the table without much effort.

Swaps

Yoghurt → Greek yoghurt (more protein, usually creamier). Wholemeal wrap → wholemeal spelt wrap (also provides fibre, often a little nuttier; seed-oil-free). Cucumber → pepper (also provides vitamin C, with more bite).

Allergens

Contains fish, milk and gluten (wholemeal wrap). Well suited to children if mildly seasoned; in pregnancy, only eat tuna rarely (because of mercury).