Tuna and avocado wrap
Protein from tuna, healthy fats from avocado: a balanced meal on the go, ready in ten minutes and easy to take with you.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle45 g whole-wheat tortilla
- check_circle120 g canned tuna in water, drained
- check_circle75 g avocado
- check_circle50 g tomato
- check_circleA few lettuce leaves
- check_circle5 g lemon juice
- check_circleSalt, pepper
Method
- 1Mash the avocado with the lemon juice, then season with salt and pepper.
- 2Spread the avocado over the tortilla.
- 3Add the flaked tuna, diced tomato and lettuce.
- 4Roll the wrap up tightly, cut in half on the diagonal and serve.
The balanced meal on the go
This wrap combines lean tuna protein and the good fats of avocado in a whole-wheat tortilla, for 31 g of protein, 38 g of carbs and 9 g of fibre (408 kcal). Ready in ten minutes and no-cook, it is the ideal lunch to take away: balanced, filling and far more nutritious than most shop-bought sandwiches.
The avocado, asset and calorie dial
Mashed avocado is a great swap for mayonnaise: same creaminess, but with good fats (omega-9), fibre and potassium. It is also the wrap's main calorie item. When cutting, a quarter of an avocado is enough; for balance or bulking, keep the half, or even add a drizzle of olive oil.
Rolling it so it holds together
The secret to a wrap that doesn't fall apart: don't overfill it, spread the filling in the centre leaving the edges clear, fold in the sides first then roll tightly. Cut it diagonally to take away. Lemon on the avocado stops it browning, and well-drained tuna keeps the tortilla from going soggy.
Homemade over shop-bought: the real difference
On paper, a shop-bought sandwich or wrap looks like this dish. In practice, everything differs. Industrial versions often rely on lots of mayonnaise, white bread and a small protein portion: the result is a fatty, low-protein lunch your stomach soon forgets. This homemade wrap flips the ratio with 31 g of protein and 9 g of fibre.
Making it yourself also gives you full control over the macros: you pick a whole-wheat tortilla, you portion the avocado instead of a ladle of sauce, you add as many vegetables as you like. For barely ten minutes of prep, you get a lunch that is more nourishing, cheaper and far better calibrated for training than any takeaway option.
What to pair it with
To vary protein-rich meals to take away, these recipes follow the same spirit.
Key takeaways
- 31 g protein and 9 g fibre: a balanced meal on the go, ready in 10 min.
- Avocado replaces mayo: good fats, but the calorie item to portion.
- Well-drained tuna + lemony avocado = a wrap that doesn’t go soggy.
- Don’t overfill and roll tightly so it holds for takeaway.
Frequently asked questions
Does avocado make you gain weight?
Not on its own: it is rich in good fats and therefore calorie-dense, but those fats are healthy and filling. Like anything, it only causes weight gain if your calorie total exceeds your needs. Portion it to your goal.
Can you make this wrap ahead?
Yes, but eat it the same day: lemon the avocado well to stop it browning and wrap it tightly in film. For longer ahead, keep the filling and tortilla separate and assemble at eating time.
How can you raise the wrap’s protein?
Add a bit more tuna, a crumbled hard-boiled egg, or a spoon of quark in place of some of the avocado. Each addition raises the protein while keeping the wrap balanced.
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