Crunchy Mediterranean Tuna Salad Wrap - PCOS-Friendly Recipe
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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment