This high protein tuna wrap is filled with tasty tuna salad and crunchy veggies! It’s a quick lunch you can make in just a few minutes and only requires a handful of ingredients!
Tuna is one of the most underrated sources of protein. The canned version is cheap and it tastes great when made correctly. If you’ve never been a fan of tuna, I highly recommend giving this recipe a try.
Using a combination of Greek yogurt, mayo, and Dijon mustard keeps the tuna moist and tangy. But the yogurt also packs in more protein – which is probably why you found this recipe.
Add a handful of crunchy veggies to this creamy tuna salad and you’ve got yourself a healthy lunch. It’s also super easy to make and take with you when you need a quick meal.
Tuna Wrap Ingredients
Tuna wraps are all about customization. I’m not big on raw onion, but you will find them in most tuna salad recipes. So feel free to add (or remove) vegetables to suit your needs.
- White meat tuna
- Grape tomatoes
- Non-fat plain yogurt
- Light mayonnaise
- Dijon mustard
- Salt and pepper
- Large tortilla
Tools You Need
Other than a can opener, you won’t need many tools for this meal. A knife and cutting board are required, but this recipe is easy to make, because it doesn’t require any cooking.
I find using a food scale makes the process much easier when figuring out how to measure ingredients. But if you prefer using traditional kitchen tools, you’ll need these sizes: 1 tsp, 1 tbsp and 1/4 cup.
Making A High Protein Tuna Wrap
I love this recipe because it doesn’t require cooking and it’s an easy way to make a high protein meal. Begin by draining two cans of solid white albacore tuna in water.
You should avoid using tuna soaked in oil, because it will add more calories and fat. Place the drained tuna in a bowl and add yogurt, mayonnaise, mustard, salt, and pepper.
Thoroughly mix the ingredients together with a fork, then transfer the tuna salad to a large tortilla. If you want to keep this recipe gluten-free, you can use a corn tortilla, or spinach wrap instead.
Next, slice your celery, tomatoes, and any other crunchy veggies you want to add. Sprinkle the fresh veggies on top of your tuna, before folding your wrap. That’s it! Now you have a high protein tuna wrap.
You can also meal prep these high protein tuna wraps for the week. Just multiply the recipe by however many days you want them for. You can mix the ingredients in one large bowl and evenly divide the tuna on each wrap.
These wraps will stay fresh in the fridge for 3-5 days. According to the USDA, tuna salad will stay good for this amount of time. Just make sure it’s stored properly (below 40 degrees Fahrenheit).
I don’t enjoy the taste of raw onions, but you can always add them to your high protein tuna wrap. Here’s a list of some additional toppings you can use.
- Hot Sauce
High Protein Tuna Wrap
- 2 cans white meat tuna
- 1/4 cup celery
- 1/4 cup grape tomatoes
- 1/3 cup plain Greek yogurt
- 1 tbsp light mayonnaise
- 1 tsp Dijon mustard
- 1 large tortilla
- salt and pepper to taste
- Drain all the water from 2 cans of solid white albacore tuna.
- Place tuna in a bowl and add yogurt, mayonnaise, mustard, salt, and pepper.
- Thoroughly mix the ingredients together with a fork, then transfer the tuna salad to a large tortilla.
- Slice celery and tomatoes, before placing them on top of your tuna. Fold or roll up the tortilla and enjoy.
Are you an on-the-go type of eater? Take a look at some of my other wraps for a quick and easy high protein meal.