This curry tuna salad wrap is the perfect answer for a healthy, satisfying, make-ahead lunch. We skip the mayo entirely and use fat-free lemon Greek yogurt to deliver a protein punch and a light, creamy texture without the saturated fat. With sweet red grapes, crunchy celery, and fragrant curry powder, this recipe is a fresh, heart-healthy option that’s also suitable for diabetic diets.
This recipe is an excellent choice for a healthy diet because it makes a strategic substitution, swapping high-fat mayonnaise for nutrient-dense Greek yogurt. This change drastically lowers the saturated fat content while providing a significant boost of lean protein, making it a filling and heart-conscious meal.
Yes, you can mix the tuna salad base (everything except the lettuce, tomato, and tortillas) up to three days in advance and store it in an airtight container in the refrigerator. This is a great solution for meal prepping your week’s lunches.
To prevent soggy wraps, always store the tuna salad mixture and the fresh ingredients (lettuce, tomato) separately. Assemble the wrap right before serving or pack the tuna salad in a separate container and add it to the tortilla just before eating.
Solid-white Albacore tuna provides a firmer texture, but chunk light tuna is generally lower in mercury. Regardless of the type, choose tuna packed in water and drain it very well to minimize sodium and prevent a watery salad.
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Recipe yields 6 servings
In a medium bowl, combine yogurt, lemon juice and curry powder. Add tuna, grapes, celery, red onion and almonds, and mix well.
Place about 1/2 cup of tuna mixture into the center of each tortilla. Add lettuce and tomato and roll up.
When a wrap doesn’t fit the bill, plate up this tuna salad another way:
Mix it up! Try these flavor options to up your lunchtime game.
This tuna salad base is a perfect make-ahead component. Follow these tips to ensure optimal freshness and safety:
You can swap the fat-free lemon yogurt for plain, unsweetened fat-free Greek yogurt and add a squeeze of fresh lemon juice for flavor.
If you cannot find solid-white Albacore, chunk light tuna works just fine and has less mercury, though the texture is softer. Always choose tuna packed in water and drain it well to control sodium and moisture.
Chopped apples or dried cranberries can be used instead of red grapes. Pecans or walnuts can replace the slivered almonds for a slightly different texture and omega-3 profile.