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“What's Your Favorite Tuna Recipe?”

ASK THE PROTEIN POWDER CHEF
Anna Sward

Ask The Protein Powder Chef: What's Your Favorite Tuna Recipe?

I have a passion for weightlifting, nutrition, and great-tasting food. My specialty is cooking with protein powder. Ask me a question and I'll turn it into a delicious, protein-filled recipe!
Q

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.

Tuna Protein Wrap

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:

Ingredients
Directions
  1. Using a handheld blender or food processor, blend all the above ingredients.
  2. Spray nonstick pan with PAM or coconut oil and turn heat to high.
  3. Once the pan is sizzling hot, pour 1/4 cup of the batter onto the center.
  4. Turn the heat down to medium and spread the mixture around the pan with a spoon so it's thin and cooks evenly.
  5. When it has cooked, flip the wrap and let the other side cook for another minute. Remove from pan.
  6. Repeat the process. Get the pan hot again, spray, pour the batter, turn down the heat, spread the batter, flip.
  7. When all your wraps are done cooking, let them cool.
  8. 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!
  9. Fill a wrap with tuna and enjoy! Or, wrap your wrap in tinfoil and take it with you for a healthy lunch.
Nutrition Facts
Per protein wrap without tuna
Calories 64
Total Fat1.5 g
Total Carb5 g
Protein8 g
Fiber2 g

Notes
  1. 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!
  2. 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.
  3. If you'd like to substitute the buckwheat flour, you can use oat flour, amaranth flour, quinoa flour, or chestnut flour.
  4. 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!
  5. 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)



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About The Author

Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

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Comments

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dreambig1993

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dreambig1993

Definitely going to try this!

May 3, 2013 7:54pm | report
 
AnnaSward

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AnnaSward

Do! They're really tasty :-)

May 4, 2013 4:41pm | report
alexander151

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alexander151

you dreambig is it good bruh?

May 4, 2013 9:45am | report
 
Searius

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Searius

Looks promising. Thanks for sharing.

May 4, 2013 11:29am | report
 
freerider8

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freerider8

Would definitely like to try this. Sounds very good.

May 4, 2013 9:07pm | report
 
snaiker

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snaiker

This looks really good! Definitely gonna try this

May 5, 2013 9:55am | report
 
itsJustAROD

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itsJustAROD

looks so good.

May 5, 2013 11:55am | report
 
cAdi123

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cAdi123

im eating tuna every morning with some rice and some lemon juice on it. simple :)

May 5, 2013 2:05pm | report
 
RiggerXPC

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RiggerXPC

Going to give this a go on the weekend. If I can wait that long!

May 6, 2013 2:31am | report
 
KatVonRom

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KatVonRom

Hi Anna! I tried making these last night but they didn't work :( I am trying to figure out what I did wrong. The batter was super thick and I couldn't get it to spread out. The only thing I can think of is that I used soy protein powder because it is the only unflavored powder I have. I want to try again, any advice? Also, I made your tuna recipe and it is amazing!!

May 6, 2013 6:04am | report
 
joeb517

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joeb517

I made it unflavored whey and it still came out too thick - so I don't think the soy protein powder was your problem. I thinned it with double the almond milk but it still had a pancake like consistency. It was difficult to spread, so small pancakes they stayed.

Aug 6, 2013 10:56am | report
zenabiuematsu

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zenabiuematsu

Looks delicious!

May 6, 2013 9:21pm | report
 
gabbys79

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gabbys79

These are great- takes a little getting used to with learning how to spread them in the pan but worth it...

May 6, 2013 11:50pm | report
 
rb1685

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rb1685

I absolutely hate tuna, but the wrap part is intriguing. I could use this to make fajitas or maybe some time of gyro. Thanks!

May 7, 2013 9:37am | report
 
sedivy94

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sedivy94

I don't know why, but wrapping the aluminum foil is what sealed the deal for me.

May 7, 2013 1:15pm | report
 
Cinnepin

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Cinnepin

Sure looks delicious! I'm definately going to try this one!

May 8, 2013 9:14am | report
 
navycorpsman3

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navycorpsman3

Sounds great! Will try!

May 10, 2013 5:26pm | report
 
joeb517

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joeb517

I tried this but had some difficulty with spreading it around the pan. I ended up with more of a pancake, but they were still really tasty!

Jun 6, 2013 9:16am | report
 
ZeeRoc

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ZeeRoc

I'm trying this tomorrow, gotta go get some unflavored protein powder. but sounds and looks delicious

Article Rated:
Jun 10, 2013 1:20pm | report
 
nbcain01

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nbcain01

Don't have the equipment to make these yet but soon, oh so very soon!

Jun 12, 2013 10:12am | report
 
Showing 1 - 20 of 20 Comments

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