What should I put in a tuna wrap?

Start with tuna and white beans, then add chopped red onion, olive oil, fresh parsley, and avocado. For more flavor, add lemon juice, herbs, or a light yogurt sauce. Wrap it all in lettuce or a whole grain tortilla.

Are tuna wraps healthy to lose weight?

Yes, especially when made with clean ingredients like tuna, beans, and lettuce. They’re high in protein, low in carbs, and rich in fiber—perfect for weight loss or clean eating.

What sauce to put in a tuna wrap?

Try lemon-yogurt dressing, avocado-lime sauce, or mustard vinaigrette. Avoid mayo-based sauces for a lighter version unless using Greek yogurt as a substitute.

Is tuna and beans healthy?

Absolutely. This combo delivers lean protein, heart-healthy omega-3s, and gut-friendly fiber. Together, tuna and beans help with fullness, muscle repair, and blood sugar balance.

Tuna White Bean Salad Wraps – The Best Healthy Lunch

Name: Tuna White Bean Salad Wraps – Easy, Healthy, and Protein-Packed Meal Prep
Prep time: 10 min
Total time: 10 min
Yield: 12
Cuisine: Mediterranean-Inspired
Ingredients: 1 can (12 oz) light tuna in water, drained and flaked; 1 can (15 oz) cannellini beans, rinsed and drained; ¼ cup chopped red onion; 2 tablespoons olive oil; 1 tablespoon minced fresh parsley; ⅛ teaspoon salt; ⅛ teaspoon black pepper; 12 Bibb or Boston lettuce leaves (about 1 medium head); 1 medium ripe avocado, peeled and sliced

Description

These Tuna White Bean Salad Wraps are a light, protein-packed meal perfect for clean eating, weight loss, or quick lunches. Made with flaky tuna, creamy white beans, red onion, and avocado, all wrapped in crisp lettuce leaves, this no-cook recipe is gluten-free, low-carb, and bursting with fresh Mediterranean flavor. Ideal for meal prep and ready in just 10 minutes!

Ingredients

Scale

1 can (12 oz) light tuna in water, drained and flaked

1 can (15 oz) cannellini beans, rinsed and drained

¼ cup chopped red onion

2 tablespoons olive oil

1 tablespoon minced fresh parsley

⅛ teaspoon salt

⅛ teaspoon black pepper

12 Bibb or Boston lettuce leaves (about 1 medium head)

1 medium ripe avocado, peeled and sliced

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Instructions

In a medium mixing bowl, combine tuna, beans, red onion, olive oil, parsley, salt, and pepper.
Gently toss to mix, keeping texture slightly chunky.
Rinse and pat dry the lettuce leaves.
Spoon 2–3 tablespoons of the tuna-bean mixture into each leaf.
Top with avocado slices.
Serve immediately or store filling and lettuce separately for later.

Notes

Add lemon juice or zest for a fresh twist.

Substitute avocado with hummus or Greek yogurt for different flavor profiles.

For meal prep, store filling in the fridge up to 3–4 days and assemble just before serving.Swap lettuce with whole wheat wraps for a more filling version.

Nutrition

Serving Size: 4
Calories: 279
Sugar: 1g
Sodium: 421mg
Fat: 13g
Carbohydrates: 19g
Fiber: 7g
Protein: 22g
Cholesterol: 31mg