Protein-Packed Tuna Salad Wraps – Simple, Satisfying, and Ready in Minutes

Tuna salad wraps are the kind of lunch you can count on: quick to make, easy to customize, and surprisingly filling. This version keeps things light and fresh while delivering a solid dose of protein to keep you energized through the afternoon. The ingredients are simple pantry and fridge staples, and the whole recipe comes together in about 15 minutes.

Whether you’re meal-prepping or making a last-minute lunch, these wraps hit that sweet spot of healthy and craveable. Make them once, and they’ll slide right into your regular rotation.

Why This Recipe Works

• High protein, low fuss: Canned tuna brings a big protein boost without any cooking. It’s budget-friendly and ready to use.
• Balanced and fresh: Crunchy vegetables and a bright, tangy dressing keep the wrap from feeling heavy.
• Customizable base: Use Greek yogurt, mayo, or a mix to get the texture you like.

  Add spice or keep it classic.

• Great for meal prep: The tuna salad stores well, and you can assemble wraps fresh so they don’t get soggy.
• Portable and satisfying: Perfect for work lunches, picnics, or a quick post-workout meal.

Ingredients

• 2 cans (5 oz each) tuna, drained (water-packed is leaner; oil-packed is richer)
• 1/3 cup plain Greek yogurt (or use 2 tbsp Greek yogurt + 1–2 tbsp mayonnaise for creaminess)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice (plus more to taste)
• 1 small celery stalk, finely diced
• 2 tbsp red onion, finely minced
• 1 small dill pickle, finely chopped (or 1 tbsp capers)
• 1 tbsp fresh dill, chopped (or 1/2 tsp dried dill)
• Salt and black pepper, to taste
• 1/4 tsp garlic powder (optional)
• 1/4 tsp smoked paprika or chili flakes (optional, for a kick)
• 4 large whole-wheat or spinach tortillas (10-inch)
• 1 cup shredded romaine or mixed greens
• 1 small carrot, grated (optional)
• 1/2 avocado, sliced (optional)

Step-by-Step Instructions

1. Prep the tuna: Drain the cans well, then flake the tuna with a fork in a medium bowl to break up large chunks.
2. Make the dressing: Stir in Greek yogurt, Dijon, and lemon juice until the tuna is lightly coated. Adjust the creaminess with a touch more yogurt or mayo if you like.
3. Add crunch and flavor: Mix in celery, red onion, dill pickle (or capers), and dill. Season with salt, pepper, garlic powder, and smoked paprika or chili flakes if using.
4. Taste and tweak: Add a squeeze more lemon or a pinch of salt until it tastes bright and balanced.
5. Warm the wraps (optional): Heat tortillas in a dry skillet for 10–15 seconds per side to make them flexible and easier to roll.
6. Assemble: Lay out each tortilla.

   Add a bed of greens, a sprinkle of grated carrot, and avocado slices if using. Spoon about a quarter of the tuna mixture over the top.

7. Roll it up: Fold in the sides, then roll tightly from the bottom up. Slice in half on a diagonal if serving right away.
8. Serve or pack: Enjoy immediately, or wrap snugly in parchment or foil for a portable lunch.

How to Store

• Tuna salad: Store in an airtight container in the fridge for up to 3 days.

  Stir before using, and add a squeeze of lemon to refresh the flavor.

• Assembled wraps: Best eaten within 24 hours. If packing ahead, layer greens between the tortilla and tuna to reduce moisture and wrap tightly.
• Avoid sogginess: Keep wet ingredients like tomatoes or extra lemon juice separate until you’re ready to eat.

Health Benefits

• High-quality protein: Tuna provides complete protein that supports muscle maintenance and keeps you full longer.
• Omega-3 fats: Tuna contains heart-friendly omega-3s that support brain and cardiovascular health.
• Lower in saturated fat: Using Greek yogurt instead of all mayo keeps the wrap lighter without losing creaminess.
• Fiber and micronutrients: Whole-wheat tortillas, greens, and veggies add fiber, vitamins, and minerals for steady energy.
• Balanced macros: Protein, healthy fats, and complex carbs make this a well-rounded meal.

Common Mistakes to Avoid

• Too much moisture: Not draining tuna well can make the salad watery. Press lightly with the lid when draining.
• Under-seasoning: Tuna needs acid and salt.

  Don’t skip the lemon juice, and taste as you go.

• Overfilling wraps: It’s tempting, but too much filling makes them tear. Aim for a modest layer you can roll tightly.
• Adding wet veggies too early: Tomatoes and cucumbers release water. Add them just before eating or keep them on the side.
• Ignoring texture: The best tuna salad has crunch.

  Include celery, onion, or pickles for contrast.

Variations You Can Try

• Mediterranean: Add chopped cucumber, cherry tomatoes, kalamata olives, and a sprinkle of feta. Swap dill for oregano.
• Spicy Sriracha: Stir 1–2 teaspoons sriracha into the dressing. Add shredded cabbage and a squeeze of lime.
• Avocado-Lime: Replace yogurt with mashed avocado and lime juice.

  Add cilantro and a pinch of cumin.

• Herbed Crunch: Mix in parsley, chives, and thinly sliced radishes. Use baby spinach for the greens.
• Low-Carb Lettuce Wraps: Use large romaine or butter lettuce leaves instead of tortillas.
• Apple and Walnut: Fold in small diced apple and chopped toasted walnuts for sweetness and crunch.

FAQ

Can I use canned salmon or chicken instead of tuna?

Yes. Canned salmon or chicken works well with the same dressing and add-ins.

Adjust salt if your protein is pre-seasoned.

What type of tuna is best?

Chunk light tuna in water is lean and budget-friendly. Albacore is milder and meatier. If you want richer flavor, choose tuna packed in olive oil and drain lightly.

Is mayonnaise necessary?

No.

Greek yogurt gives creaminess and extra protein. If you prefer classic flavor, use a mix of yogurt and mayo for balance.

How do I keep the wrap from falling apart?

Warm the tortilla briefly, don’t overfill, and layer greens under the tuna. Wrap tightly and let it rest seam-side down for a minute before slicing.

Can I make it dairy-free?

Absolutely.

Use mayo or a dairy-free yogurt instead of Greek yogurt, and check your tortilla to ensure it’s dairy-free.

What sides go well with these wraps?

Try a simple green salad, sliced fruit, baked sweet potato fries, or veggie sticks with hummus for extra fiber and crunch.

Is tuna safe to eat weekly?

Most adults can include canned light tuna 2–3 times per week. If you’re pregnant or concerned about mercury, choose light tuna and follow your healthcare provider’s guidance.

Wrapping Up

Protein-Packed Tuna Salad Wraps are a fast, flavorful way to eat well without fuss. With creamy tang, crisp veggies, and a satisfying bite, they make lunch feel easy and intentional.

Keep a few cans of tuna in the pantry, and you’re never more than a few minutes away from a fresh, balanced meal. Customize them to your taste, wrap them up tight, and enjoy every bite.