Recipes/ Salads/ Savory

Tuna Salad Vegetable Wrap

My mom always says that colorful food is healthy food. While I don’t think this necessarily applies to everything (there’s no way it justifies my love of neon orange Cheeto puffs), it usually means the more fruits and vegetables, the better! When I began eating fish again a few years ago, tuna salad became a surprising favorite. Unfortunately, it tends to be served up in a one-color, mayonnaise-filled sandwich.

With the my mom’s voice replaying in my head (because when is that not the case?) I decided to give tuna salad a makeover worthy of a healthy lunch. Translation: I mixed in tons of crunchy, colorful vegetables and wrapped it up with more vegetables. Oh, and I subbed a few items in for the fatty mayonnaise component. Voila! A rainbow of color and health.


2 7oz cans of white tuna in water, drained

1 large jalapeno, seeded and diced

1/4 cup of diced green apple

3/4 cup of diced baby carrots

2 tablespoons of diced red onion

1 1/2 cups of sliced radishes

1 cucumber, sliced lengthwise into thin sticks

1 large avocado

3/4 cup of 2% plain Greek yogurt

2 tbsp of Dijon mustard

1 tbsp of red wine vinegar

1 tbsp of olive oil

Salt, pepper, cumin, dried dill

Wraps (I used sprouted wheat tortillas)



In a large mixing bowl, combine the tuna and all of the wet ingredients: yogurt, mustard, vinegar, and olive oil. Stir and mash everything together until the consistency is even. Add in the chopped meat of the avocado and stir once more until incorporated.

Add in the apple, carrot, onion, radish, and jalapeno and stir thoroughly.


Flavor with salt, pepper, cumin, and dried dill as desired. If the tuna salad seems a bit dry, feel free to add more olive oil or yogurt. Serve in a wrap with cucumber sticks and enjoy!



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