Easy Sardine & Tzatziki Wrap

Some days you just need something easy, fresh, and fuss-free to eat.

This quick sardine and veggie wrap is one of current my go-to meals when energy is low but I still want to hit my protein and veggie goals.

It comes together in minutes and the combination is light, satisfying, and loaded with nutrients like omega-3s, fibre, and protein to keep you going.

To make it, simply lay out your mini wraps, layer them with butter lettuce, diced cucumber, red onion, and sardines, then top with a spoonful of tzatziki. Roll them up like mini burritos or fold them into halves for an easy grab-and-eat snack.

Fresh, tasty, and no cooking required, exactly what you need on a low-energy day!

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Sardine & Tzatiki Wrap

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Author: Rachel Aust

Prep time: 5 MinTotal time: 5 Min

Looking for a quick and healthy low-energy meal idea? This simple sardine and veggie wrap with gluten-free tzatziki is high in protein, packed with fresh veggies, and takes just minutes to throw together. Perfect for busy days when you need a nutritious and satisfying option without the fuss.

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Ingredients

• 2 mini wraps (I use Simson's Pantry brand, approx 56g per wrap)
• 1 cup butterleaf lettuce
• 1/2 cup diced cucumber
• 2 tbsp finely chopped red onion
• 1 tin (75g) sardines in spring water
• 20g low fat tzatziki dip
• Pinch of sea salt

Instructions

1. Dice up cucumber and red onion
2. Drain sardines
3. Assemble all ingredients on wrap bread! Easy!

Nutrition Facts

Calories

366

Fat (grams)

15 g

Sat. Fat (grams)

5 g

Carbs (grams)

35 g

Fiber (grams)

4 g

Sugar (grams)

2 g

Protein (grams)

22 g

Sodium (milligrams)

461 mg

The nutritional labels are a product of online calculators. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimates.

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