A tuna wrap is a convenient, grab-n-go healthy lunch, created especially with busy people in mind. With tuna, crunchy veggies, and a delicious avocado tahini dip for sauce, this healthy tuna wrap is ready in 10 minutes!
When you don’t have time to prepare a big lunch, and you have to use up all those leftovers going sad in the fridge, a wrap is a perfect solution. Wraps are quick and easy to prepare, leave almost no mess in the kitchen, and are easy for kids to eat on the go.
This 10-Minute Tuna Wrap is probably my favorite empty-out-the-fridge meal, followed by this Healthy Chicken Wrap.
Considering the wrap can be made with just about any protein why is this tuna wrap my favorite?
Apart from the fact that it only takes 10 minutes to make, I love the texture combination. There’s soft, flaky tuna in the middle with crunchy veggies and lettuce surrounding it. All of that healthy goodness is wrapped up into a soft whole wheat tortilla that’s been brushed with creamy avocado tahini dip. What’s not to love about that?
Besides, there is always at the very least 1 can of tuna sitting in my pantry at all times. All I have to do is open the can. No need to cook anything.
How do you make a tuna wrap?
In my opinion, using the flavourful avocado tahini dip on the inside of the tuna wraps is a must. It’s what makes any leftover in the fridge shine even when it’s already pretty sad, lol.
The most important is to spread out the dip just in the center of the tortilla. Just as the rest of the filling, lay it out just in the center, that way it’s much easier to roll it up.
To roll it up, start rolling it as tightly as you can without ripping the tortilla, then flap in the sides, then continue rolling. That keeps the filling nicely inside the tuna wrap without anything falling out.
Bonus tip: make sure your wraps have been at room temperature for a while. Fridge cold tortillas rip very easily.
Never want to miss a useful tip like this ever again? Join the Team Green Community and get Nourishing News once a week :)
How many calories is a tuna wrap?
Calories and other nutritional information can be seen in the recipe below. Keep in mind, however, that depending on the type of wrap and how much tahini dip you use, the nutrition may vary. The calorie count will be somewhere close to 340.
10-Minute Tuna Wrap
- 2 large whole wheat tortilla
- 1/2 avocado
- 1/2 bunch cilantro
- 1/2 Tbsp sesame oil
- 1/2 Tbsp Tahini
- sea salt
- red pepper flakes
- 1/2 lime
- 100 g cooked tuna - 1 small can
- 6 leaves romaine lettuce
- 1/2 cup raw veggies cut in stripes
- Prepare Avocado Tahini Dip.
- Wash and thinly slice cucumber and bell pepper.
- Wash and dry lettuce.
- Lay out a large piece of wax paper.
- Place whole wheat tortilla on top.
- Spread Avocado Tahini Dip on half of the tortilla.
- Place lettuce, tuna, cucumber and bell pepper on dip.
- Roll everything into a wrap, then roll around wax paper forming pockets at top and bottom and secure with either adhesive tape or a string.
- Cut in the middle and enjoy!