Tuna Avocado Wrap (36g Protein, No Cooking)
A high-protein tuna wrap with mashed avocado, crunchy veggies, and lemon. 36g protein, 420 kcal. Ready in 5 minutes, no cooking required.
Tuna Avocado Wrap (36g Protein, No Cooking)
A high-protein tuna wrap with mashed avocado, crunchy veggies, and lemon. 36g protein, 420 kcal. Ready in 5 minutes, no cooking required.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 1 can (140g) Canned tuna (in water, drained)
- ½ medium Avocado
- 1 Whole wheat tortilla (large)
- 30g Mixed greens
- ½ medium Tomato (sliced)
- 2 rings Red onion (thinly sliced)
- 1 tbsp Lemon juice
- to taste Salt, pepper, chili flakes
Instructions
-
1
Mash avocado
In a bowl, mash half an avocado with lemon juice, salt, and pepper. This replaces mayo as the binder — more nutrients, better flavor, and healthy fats.
-
2
Mix tuna
Drain tuna well (press with a fork to remove excess water). Add to the avocado mixture and fold together. Season with chili flakes if desired.
-
3
Assemble wrap
Lay the tortilla flat. Spread the tuna-avocado mixture in the center. Layer mixed greens, tomato slices, and red onion rings on top.
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4
Roll & serve
Fold the bottom of the tortilla up, then fold the sides in and roll tightly. Cut in half diagonally for easier eating. Wrap in foil for on-the-go.
Tuna Avocado Wrap — 5-Minute High-Protein Lunch
When you need 36g of protein in 5 minutes with zero cooking, this tuna avocado wrap delivers. By replacing mayo with mashed avocado, you get a creamy, satisfying wrap that's packed with heart-healthy monounsaturated fats and tastes significantly better than traditional tuna salad.
At 420 calories, it's the perfect midday meal — substantial enough to keep you full for hours but light enough that you won't feel sluggish afterward. Keep canned tuna and tortillas stocked, and you'll always have a high-protein meal ready in minutes.
Frequently Asked Questions
Is canned tuna healthy?
Yes. Canned tuna is one of the cheapest, most convenient protein sources — about 30g protein per can. Choose "chunk light" tuna (skipjack) for lower mercury levels. 2–3 cans per week is considered safe for most adults.
Can I use mayo instead of avocado?
You can, but avocado gives you monounsaturated fats, fiber, potassium, and vitamins that mayo doesn't. If you want both, use half an avocado with 1 tsp of mayo for the best of both worlds.
How do I keep the wrap from getting soggy?
Drain the tuna thoroughly and pat dry. Place the greens as a barrier between the wet ingredients and the tortilla. If packing for lunch, wrap in foil and keep upright.
What tortilla is best for macros?
Whole wheat tortillas typically have 4–6g of protein and more fiber than white. Low-carb tortillas can reduce carbs by 15–20g per wrap if you're watching carb intake.
Can I add more protein?
Add a hard-boiled egg (sliced), 30g of shredded cheese, or use a larger can of tuna. Greek yogurt mixed with the tuna adds creaminess plus 5–6g more protein.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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