These tuna and white bean salad wraps are a flavorful, healthy lunch you can prep in 10 minutes. Inspired by Mediterranean ingredients, this filling combines protein-rich tuna and cannellini beans with lemon, herbs, and crunchy veggies—all wrapped in a soft tortilla.
Why You’ll Love This Recipe
- High-Protein & Fiber-Rich: Keeps you full longer.
- Mediterranean Flavor: Bright, lemony, and herby.
- Quick to Make: No cooking required.
- Great for Meal Prep: Make ahead and wrap when ready.
Ingredients:
- 1 (5 oz) can tuna, drained
- 1/2 cup canned white beans (like cannellini), rinsed and drained
- 1/4 cup diced cucumber
- 1/4 cup diced red bell pepper
- 1 tablespoon red onion, minced
- 1 tablespoon olive oil
- Juice of 1/2 lemon
- 1/4 teaspoon dried oregano
- Salt and black pepper to taste
- 2 whole wheat or spinach wraps
- Optional: baby spinach or arugula for extra greens
Instructions:
- Make the Filling: In a bowl, combine tuna, beans, cucumber, bell pepper, onion, olive oil, lemon juice, oregano, salt, and pepper. Mix well.
- Assemble the Wraps: Lay the wraps flat. Add a handful of greens (if using), then spoon the tuna-bean mixture down the center.
- Wrap & Serve: Fold in the sides and roll tightly. Slice in half and serve immediately or wrap for later.
Tips for Success:
- Use a fork to lightly mash the beans for a creamier texture.
- Add chopped kalamata olives for a salty punch.
- Store filling separately and wrap fresh for best texture.
Nutrition Information (Per Wrap):
- Calories: 330
- Protein: 22g
- Fat: 12g
- Carbohydrates: 28g
- Fiber: 5g
These tuna & white bean salad wraps are a simple, satisfying lunch you can enjoy at home, at work, or on the go!
