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With 22 grams of protein and 6 grams of fiber, this tuna wrap recipe is doing the most in the best way. Flaky tuna gets piled in with crisp veggies—think cucumbers, leafy greens, sweet peppers—and wrapped up with a big smear of my homemade hummus with canned chickpeas (store-bought works too, I’m not judging). It’s the kind of lunch that feels both virtuous and actually good.
This post is sponsored by Genova Premium Tuna.
When you’re after a lunch that’s light, crisp, and actually leaves you feeling good, these healthy tuna wraps are it. Ridiculously easy to throw together, and every bite is a little pat on the back. They’re packed with protein-rich tuna, juicy tomatoes, crisp cucumbers, sweet peppers, carrots, red onion, and leafy greens. You’re eating the rainbow, and your body is into it.
Want more healthy wrap ideas for lunch? Try my low-carb chicken Caesar lavash wrap! Additionally, you won’t want to pass up on this tangy Buffalo chicken wrap. And if you love all that is green and refreshing, this green goddess chicken wrap is calling.
Table of Contents
Why You’ll Love This Tuna Wrap Recipe
- It’s actually healthy—Canned tuna is a great source of lean protein, but when it’s drowning in mayo, consider the purpose defeated. That’s why in this recipe I’ve used hummus. You’re still getting an awesome creamy texture to go with all of the other good stuff!
- It’s filling—With a whopping 22 grams of protein and 6 grams of fiber, this wrap will keep your belly satisfied until dinner, with plenty of energy to boot.
Ingredients & Modifications
Ingredients
- Canned tuna—Not all canned tuna is created equal. You want to get yourself a good-quality tuna by a trusted name. Check out my guide to buying sustainable seafood.
- Whole wheat wraps—Using whole wheat is a great way to up that fiber content. And if you’re eating low-carb, consider lavash wraps. I love these ones from Joseph’s Bakery. They make wrapping the contents SO easy.
- Hummus—I love using my homemade hummus with canned chickpeas in this recipe, but you can play around with fun-flavored store-bought varieties as well.
- Greens—Any variety of lettuce works here, as well as baby spinach or microgreens.
Find the complete recipe with measurements below
Swaps
- Other canned fish—Canned salmon or mackerel work beautifully in this wrap if you want to switch things up.
- Chicken—Using rotisserie chicken in this wrap is a total win.
- Condiments—Tzatziki and baba ganoush are a few other healthier options for dressing this wrap up.
- Veggies—I’ve included a colorful variety of veggies in this wrap, but feel free to omit or add veggies you love.
- Make it spicy—You can add a drizzle of Sriracha or some diced
How to Make a Healthy Tuna Wrap
Step 1: Prep your veggies—I like to julienne (cut into short, thin strips) whatever veggies I can. It makes for a better bite as opposed to having big, uneven chunks of vegetables in your wrap. It also makes for easier wrapping.
Step 2: Layer your wrap—Start by smearing a generous amount of hummus over the wrap. Then set down your leafy greens, followed by the julienned veggies and finally, the (drained) tuna. Squeeze some fresh lemon juice over the tuna.
Step 3: Wrap it up—First things first, don’t use a stale wrap. Warm it up a little to make it more flexible (and less likely to tear). Pile your filling in a line down the center, or just off to one side, leaving a little space at the top and bottom. Fold the top and bottom edges in to keep everything contained, then take one side and fold it snugly over the filling. From there, just roll it up tightly. Done.
What to Serve With a Tuna Wrap
- Soup—A nice bowl of homemade tomato soup is a classic pairing for a wrap or sandwich. You could also go with a warming bowl of chicken soup with turmeric & ginger, or this creamy chicken Florentine soup.
- Salad—Keep things light with a nice Greek salad with feta or Greek cucumber tomato salad. You could also go for a nice Caesar salad made with homemade Caesar dressing.
- Fries—I’ve got the best air fryer French fries to pair with a wrap (and they’re even better with homemade ketchup). More of a sweet potato person? Try these air fryer sweet potato wedges instead.
Storage
You can make this wrap a day in advance if you’re doing work lunch prep, which is super convenient. Just wrap it tightly in some plastic wrap or tin foil so it doesn’t lose its form, and pop it into an airtight container.
Frequently Asked Questions
Whatever makes the best tuna sandwich in your mind can work in a tuna wrap, like the usual mayo, green onions, and celery. But you can step outside the box, like I have with this recipe, and use hummus and your favorite veggies.
It’s as healthy as you make it! As written, this recipe is highly nutritious. If you start adding high fat items like cheese and mayo, things can get less healthy, but still great to be enjoyed in moderation.
Healthy Tuna Wrap Recipe
Ingredients
- 2 large whole grain wraps
- 1 can of Genova Albacore Tuna in Olive Oil, drained
- 2 cups mixed greens
- 1 roma tomato, thinly sliced
- 1/2 cup matchstick carrots
- 1/2 cup julienned cucumber
- 1/2 cup julienned sweet bell pepper (red, orange, or yellow)
- 2 TBSP minced red onion
- 2 TBSP hummus
- 2 lemon wedges
Instructions
- Place your wraps onto a flat surface and smear a hefty tablespoon of hummus around the center of the wrap.
- Place the mixed greens down onto the wrap, close to the edge of one side of each wrap. Then, top the greens with half of the tomato slices, carrots, cucumbers, bell peppers, and onions, followed by the tuna. You will use half of a can for each wrap. Spritz some lemon juice over the tuna.
- To close the wrap up neatly, fold the sides of the wrap inward with about an inch in between them so the filling is still visible. While keeping the sides pulled in, use your thumbs to bring the bottom edge of the wrap over the sides. Pull the bottom of the wrap taut and use it to roll over the filling and the folded sides. Roll until your entire wrap is secured.
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