HEALTHY RECIPES
Mediterranean Tuna & Crunchy Cucumber Lavash Roll
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 22, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Healthy
Flaked albacore tuna tossed with crisp cucumber, red onion, Italian parsley, lemon juice, and olive oil wrapped in toasted lavash. Ready in under 10 minutes.
⏱ Prep: 5 min🍳 Cook: 3 min
Ingredients
- 1 Whole-wheat lavash or flatbread
- 100g Canned chunk light tuna in water (drained)
- 1/4 Red onion, thinly sliced
- 1/4 English cucumber, diced
- 1/4 Sweet red pepper, in strips
- 1 tbsp Fresh flat-leaf parsley, minced
- 1 tbsp Lemon juice
- 1 tsp Extra virgin olive oil
- Sea salt and cracked black pepper
Instructions
- Warm lavash in oven or dry pan for 2 min.
- In a bowl, mix drained tuna, cucumber, onion, pepper, parsley, lemon juice, and olive oil.
- Season with salt and black pepper.
- Spread tuna salad evenly across lavash.
- Roll tightly, slice in half, and enjoy warm.
🔬 Nutritionist Note: Canned tuna in water is one of the highest protein-to-calorie ratios available (30g protein for only 130 kcal).
Total Time
8 mins
Phases
Prep: 5m
Cook: 3m
Yield
1 servings
Nutrition
350 kcal
Ingredients
- 1 Whole-wheat lavash or flatbread
- 100g Canned chunk light tuna in water (drained)
- 1/4 Red onion, thinly sliced
- 1/4 English cucumber, diced
- 1/4 Sweet red pepper, in strips
- 1 tbsp Fresh flat-leaf parsley, minced
- 1 tbsp Lemon juice
- 1 tsp Extra virgin olive oil
- Sea salt and cracked black pepper
Instructions
- Warm lavash in oven or dry pan for 2 min.
- In a bowl, mix drained tuna, cucumber, onion, pepper, parsley, lemon juice, and olive oil.
- Season with salt and black pepper.
- Spread tuna salad evenly across lavash.
- Roll tightly, slice in half, and enjoy warm.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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