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Healthy Tuna and White Bean Pita


My husband can eat a regular turkey sandwich every day for lunch. I, on the other hand, need to stray from the normal routine every once in a while.  Are you the same way?

Since a little variety can keep the motivation to diet and/or eat healthy strong, I like to change things up a bit. I found a recipe that looked quite tasty but wasn’t low calorie at all. So, I experimented a bit and came up with this tuna and white bean pita recipe that’s packed full of protein, very filling, and easy to make ahead for freezing.

Healthy food can have flavor and taste great! 


Christine @ onceamonthmeals.com


  • 6 ounces chunk light tuna, drained
  • 2 cups white beans, rinsed, drained, and lightly mashed
  • 3 tablespoons finely chopped red onion
  • 1/2 cup non-fat plain yogurt
  • 2 cloves garlic, minced
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup black olives, chopped
  • 1 tomato, chopped
  • 4 small whole wheat pitas (4 inch diameter)


  1. Mix together tuna, beans, onion, yogurt, garlic and parsley.
  2. Stir in olives and tomatoes.
  3. Spoon 1/4 of mixture into each pita.

Freezing Directions:

Wrap each pita pocket with plastic wrap and place in quart size freezer bag. To serve, thaw in refrigerator overnight and serve cold.

Nutritional Information

Servings: 4 • Serving Size: 1 pita • Calories: 325
Fat: 2.4 • Protein: 24 • Carbs: 47 • Fiber:  8.6 • WW Points +: 8

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7 Responses to “Healthy Tuna and White Bean Pita”

  1. Ok, this is a total keeper! I LOVE the beans in the sauce like this! Yum!

  2. Nichole says:

    This looks so delish! I have everything on hand except the pita so think I will make it on sandwich thins. I LOVE that WW P+ are posted for these types of recipes on OAMM!! I just started WW this week!

  3. I just made this and it’s great! I did use chicken instead of tuna though and cukes instead of parsley. It turned out great! I doubled the recipe and came up with 12 – 1/2 cup servings at 122 calories a piece. We plan to eat the with 100 calorie whole wheat tortillas tonight for dinner. Thanks!

  4. Lee Ann K says:

    I plan on making my own whole wheat pitas for this :) yum!

  5. Heather says:

    This looks wonderful!! All of my favorite ingredients. Thanks for sharing!

  6. Tzippora Steele says:

    Best tuna salad yet! So glad I froze extra for later!!!!

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