Easy Tuna & Chickpea Wrap

This December, I wanted to do something fun for you this holiday season that not only keeps you eating good, but feeling good too.

So, I created a Fiber Advent Calendar that you can download and follow for the next 25 days…

My goal with this is to have you try to incorporate a different source of fiber each day. From fruits, vegetables, nuts, seeds, legumes, and grains — this is your ultimate way to learn that eating different sources of fiber each day is possible AND easy.

Each day of the month I’ll also be posting a recipe on my social media using the fiber source of the day. This way you can see how your favorite gut health RD would actually use these ingredients in real life — simple, flavorful, and totally doable even during the busiest time of year.

My hope is that by the end of these 25 days, you’ll not only hit your fiber goals without overthinking it, but you’ll also feel more confident, creative, and inspired in the kitchen.

Whether you’re trying to support digestion, balance blood sugar, stay fuller longer, or just feel GOOD in your body through the holidays, this Fiber Advent Calendar is going to be your daily dose of nourishment, but in a festive way. Did I mention that most of the fiber sources I chose are seasonal to the month of December?

*A reminder: When you eat foods that are naturally in season, they are not only going to be fresher and tastier, but more nutritious than if they weren’t in season. We want to eat foods that aren’t traveling too long to get to us, that’s how they lose their taste and freshness. Studies show that produce picked at their peak of ripeness are going to contain more nutrients when allowed to ripen on their parent plant.

So grab your download, follow along on socials, Instagram and TikTok -- and let’s make this December the month you prioritize your gut — one delicious, fiber-filled day at a time.

Recipe #3: Easy Tuna and Chickpea Wrap

Your day-to-day tuna wrap can be easily elevated with an addition of chickpeas. This is my Easy Tuna and Chickpea Wrap that is going to easily provide you with an extra 6 grams of fiber by just mashing in chickpeas along with the tuna.

It’s customizable and super easy to make for your next lunch. Feel free to add toppings such as cucumber, pickles, tomato, arugula — whatever suits you. The base of the recipe is to show you that you can easily amp up your fiber intake while still enjoying a tuna salad.

Prep time: 10 minutes

Total time: 12 minutes

This recipe is dairy free. 

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Ingredients:

1 can tuna (in water or oil, drained)

½ cup cooked chickpeas (canned or fresh, drained/rinsed)

1–2 tbsp mayonnaise (I use Chosen Mayo)

1 tsp Dijon mustard

1 squeeze lemon juice

Salt & black pepper to taste

2 tbsp finely diced red onion

2 tbsp fineyl diced celery

1-2 tbsp finely diced parsley

Optional: red pepper flakes

1 large spinach wrap (or any wrap of choice)

Optional toppings to add to the wrap:

Honey dijon mustard

Arugula

Cucumber

Tomato

Pickles

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Instructions:

1. Mash the chickpeas and tuna: In a bowl, add the chickpeas and mash them with a fork until mostly smooth. Add drained tuna in the bowl and mix well with the mashed chickpeas.

2. Blend in the dressing: Add mayonnaise, mustard, lemon juice, salt, and pepper.Stir until well combined. Adjust seasoning to taste. Add red onion, celery, and parsley. Mix well.

3. Assemble: Layer on tuna and chickpea mix onto wrap. Add optional toppings. Wrap well. Slice in half and enjoy!

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD