There are days when you crave something quick, light, and still packed with flavor. For me, that’s this protein-packed tuna avocado wrap. It’s one of those recipes that feels like a little kitchen victory—simple ingredients, minimal effort, and a whole lot of satisfaction.
I first made this wrap on a lazy Sunday when I had leftover tuna in the fridge and a perfectly ripe avocado staring at me from the counter. A few minutes later, I was biting into one of the best wraps I’d ever made. It’s creamy, zesty, and full of good-for-you ingredients. Think of it as a mix between your favorite tuna salad and your go-to avocado toast, rolled into one delicious bundle.
Why You’ll Love This Tuna Avocado Wrap
This isn’t your average lunch wrap. It’s refreshing, filling, and full of healthy fats and lean protein. Here’s why I can’t stop making it:
- Quick to make – ready in under 15 minutes.
- Protein-packed – keeps you full for hours.
- Balanced flavor – creamy avocado meets tangy tuna with a hint of crunch.
- Versatile – great for lunch, light dinner, or even post-workout fuel.
Plus, you can tweak it however you like—swap the wrap for lettuce, add a boiled egg, or sprinkle in some chili flakes for extra kick.
Ingredients You’ll Need
Here’s everything you’ll need to make your own tuna avocado wrap at home:
- 1 can of tuna (in water or oil, drained well)
- 1 ripe avocado (mashed)
- 2 tablespoons Greek yogurt (or mayo if you prefer a creamier texture)
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed for that zing)
- Salt and pepper (to taste)
- ¼ cup diced red onion
- ¼ cup chopped celery (for crunch)
- 1 boiled egg (optional, but adds richness and extra protein)
- 1 large whole-wheat or spinach tortilla wrap
- Lettuce or baby spinach (for layering)
That’s it—nothing fancy, just wholesome ingredients that come together beautifully.
How to Make It
Here’s how I like to prepare it:
- Mash the avocado.
In a medium bowl, mash your ripe avocado until smooth. A few small chunks are fine—it gives a little texture. - Add the tuna.
Flake in the tuna using a fork and mix it with the avocado. - Mix in flavor.
Add Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. Stir well until everything’s evenly combined. - Toss in crunch.
Fold in diced onion and celery. They add freshness and bite, balancing the creamy mix. - Optional protein boost.
Chop a boiled egg and mix it in. The egg adds a rich, velvety feel and makes the wrap even more satisfying. - Assemble the wrap.
Lay out your tortilla, add a layer of lettuce or spinach, then spoon on the tuna avocado mixture. Spread it evenly but not too close to the edges. - Roll it up.
Fold in the sides and roll tightly. Slice it in half and admire your handiwork before taking that first glorious bite.
Quick Tips for the Best Tuna Wrap
- Use ripe avocado. The creamier, the better. You’ll get that buttery texture that makes this wrap irresistible.
- Add a little spice. A dash of hot sauce or red pepper flakes takes things up a notch.
- Try different wraps. Whole wheat, spinach, or even egg wraps work perfectly.
- Make it ahead. Store the tuna avocado mixture in the fridge (in an airtight container) for up to 2 days. Assemble fresh when ready to eat.
Variations You’ll Love
One of my favorite things about this wrap is how flexible it is. Try these twists next time:
- Tuna Lettuce Wraps: Skip the tortilla and use crisp romaine leaves for a lighter version.
- Avocado Egg Wrap: Swap tuna for sliced boiled eggs and a pinch of paprika.
- Spicy Tuna Wrap: Mix in a little sriracha or jalapeño for heat.
- Mediterranean Style: Add olives, feta, and diced cucumber for a fresh twist.
The possibilities are endless, and that’s what keeps this wrap interesting.
Why This Wrap Is So Good for You
This isn’t just tasty—it’s nutritious too. The tuna brings lean protein, while the avocado adds heart-healthy fats and fiber. It’s a satisfying combination that keeps you energized without feeling heavy.
I often make it after a long morning or when I want a quick protein lunch that doesn’t leave me reaching for snacks an hour later. It’s also a great light dinner when paired with a small salad or a cup of soup.
And if you’re a fan of avocado toast with egg, this wrap hits the same flavor notes—just in a more portable, grab-and-go format.
Serving Ideas
Here are a few ways to enjoy your tuna avocado wrap:
- With a side of fresh fruit for a refreshing lunch.
- Cut into bite-size rolls for a party appetizer.
- Served cold for a quick post-gym meal.
- Paired with soup or salad for a cozy dinner.
It’s versatile enough for any time of day, and honestly, it tastes just as good on the go as it does at the kitchen table.
Protein-Packed Tuna Avocado Wrap
Ingredients
Method
- Scoop the avocado into a bowl and mash it with a fork until mostly smooth. A few small chunks are fine—it adds texture.
- Add the drained tuna to the bowl and use a fork to break it up. Stir it gently into the mashed avocado.
- Mix in Greek yogurt (or mayo), Dijon mustard, and lemon juice. Stir until everything comes together.
- Add salt and pepper to taste. Start with a pinch, then adjust as needed.
- Toss in the diced red onion and chopped celery. They’ll add freshness and balance the creamy mix.
- If using, chop a boiled egg and gently mix it in. It adds more protein and a rich flavor.
- Lay your tortilla flat. Add a layer of lettuce or spinach, then spoon the tuna avocado mix evenly on top. Keep some space near the edges.
- Fold in the sides, roll it tightly, and slice it in half. Enjoy it fresh, or wrap it up for lunch on the go.
Notes
- You can prep the filling up to 2 days ahead. Just store it in an airtight container in the fridge.
- For extra flavor, add a sprinkle of paprika or a few chili flakes.
- If you want a lighter version, skip the wrap and use crisp romaine lettuce leaves instead.
- Don’t skip the lemon juice—it keeps the avocado from browning and adds brightness to the flavor.
Common Questions (FAQ)
1. Can I use fresh tuna instead of canned?
Absolutely! Just sear or grill it, then flake it into chunks. Fresh tuna adds a richer flavor, though canned works great for convenience.
2. How do I keep the avocado from browning?
A squeeze of lemon juice helps slow it down. If storing, press plastic wrap directly on the surface before sealing.
3. Can I make this wrap ahead of time?
You can prep the filling in advance, but it’s best to assemble the wrap right before eating to keep the tortilla fresh.
4. What’s the best type of wrap to use?
Whole wheat, spinach, or even low-carb wraps work beautifully. You can also use large lettuce leaves for a lighter bite.
5. Is this wrap good for weight loss?
Yes! It’s high in protein and healthy fats, which help keep you full and satisfied without adding unnecessary calories.
6. Can I skip the egg?
Of course! The egg just boosts the protein, but it’s totally optional.
Final Thoughts
There’s something satisfying about a meal that’s both simple and nourishing. This tuna avocado wrap is one of those recipes I come back to again and again—it’s reliable, flavorful, and always hits the spot.
If you’ve got a ripe avocado and a can of tuna, you’re already halfway there. Go ahead, roll one up, and see why this easy wrap has become a regular in my lunch rotation.
Sometimes the best meals are the ones that don’t try too hard—they just work.
