I really like tuna, but I'm bored of making tuna salad. What's your favorite way to prepare tuna? Thanks!
You've got to love tuna! It's versatile, clean, easy to find, and, well, it's pretty cheap. Many people eat it like you do, on top of or alongside a salad, though tuna is also popular on sandwiches. Of course, if you get creative, there are many other ways you can enjoy it!
You can make tuna burgers, tuna bakes, and even mix tuna with tomato sauce to make what I like to call "Tomatuna Pasta!" You can also mix your tuna with a bit of mayo and chopped onions and eat it directly out of a seeded avocado.
There's really no reason to mow down your tuna straight from the can with a grin-and-bear-it attitude, not when you can make delicious snacks like my tuna protein wraps!
Tuna protein wraps are basically just protein wraps with a tuna filling. What is a protein wrap, you ask? It's kind of like a savory crepe, but denser and full of protein.
Here's how it's done:
- 1/4 cup unflavored whey protein powder
- 1 whole large egg
- 1 large egg white
- 2 tbsp psyllium husk powder
- 2 tbsp buckwheat flour
- 1/4 cup milk (almond, coconut, and cow's milk will each work)
- 1-2 tsp sea salt
- 1/2 tbsp tarragon
- Using a handheld blender or food processor, blend all the above ingredients.
- Spray nonstick pan with PAM or coconut oil and turn heat to high.
- Once the pan is sizzling hot, pour 1/4 cup of the batter onto the center.
- Turn the heat down to medium and spread the mixture around the pan with a spoon so it's thin and cooks evenly.
- When it has cooked, flip the wrap and let the other side cook for another minute. Remove from pan.
- Repeat the process. Get the pan hot again, spray, pour the batter, turn down the heat, spread the batter, flip.
- When all your wraps are done cooking, let them cool.
- While you wait, make tuna filling. Mix a can of tuna with some chopped olives, low-fat mayo, sugar-free ketchup, sea salt, and tarragon. Or, you can dress your tuna however you like!
- Fill a wrap with tuna and enjoy! Or, wrap your wrap in tinfoil and take it with you for a healthy lunch.
- Psyllium husk powder is amazing for making protein wraps because it ensures that your batter stays well-bound and doesn't break when you fold it. It's also great nutritionally because it's pretty much pure soluble fiber!
- I used tarragon to flavor my wraps, but you can use any other herb you like. Dried basil, rosemary, and dried parsley are all great flavors that also work well in the tuna filling.
- If you'd like to substitute the buckwheat flour, you can use oat flour, amaranth flour, quinoa flour, or chestnut flour.
- If you can get your hands on some green chili powder, use it. I can't recommend it enough with tuna, especially if you add some paprika and a bit of cheese. It makes that nice, Southwestern flavor. Delicious!
- The wraps will keep in the fridge a good 3-5 days. Wrap them in Saran wrap or use an air-tight Tupperware container.
Tuna Protein Wraps PDF (103 KB)