Crunchy Mediterranean Tuna Salad Wrap - PCOS-Friendly Recipe
This Crunchy Mediterranean Tuna Salad Wrap is a PCOS-friendly recipe with 105 calories, 14g protein, and 5g carbs per serving. Ready in 16 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 (12-oz) tuna pouch, in water
- ¼ cup light mayonnaise
- 3 Tbsp plain non-fat yogurt
- ¼ cup onion, finely diced
- 1 stalk celery, finely diced
- ½ red bell pepper, finely diced
- 3 Tbsp. Kalamata olives, chopped
- ¼ tsp ground black pepper
- 6 large butter lettuce leaves
Instructions
- In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.
- Divide the tuna mixture among the lettuce leaves (about ½ cup tuna salad per lettuce leaf). Fold to form a wrap.
- Dietitian Tip: Tuna is a convenient lean protein source that can be dressed up in many ways. Here, the peppers, celery, and Kalamata olives add the right amount of crunch and flavor.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.
- Choices: 1/2 Carbohydrate, 2 Lean Protein
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Crunchy Mediterranean Tuna Salad Wrap contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Crunchy Mediterranean Tuna Salad Wrap can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Crunchy Mediterranean Tuna Salad Wrap recipe is designed to be PCOS-friendly. At 105 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 16 minutes total. Prep time is 16 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 105 calories, 14g protein (53%), 5g carbs, 3.5g fat. Plus 1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 105 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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