Tuna and Avocado Salad Wraps: A Nutritious & Tasty Protein Boost

These light yet filling tuna and avocado salad wraps are a delicious, protein-packed meal option. The creamy avocado replaces traditional mayo, making them a healthier alternative without compromising flavor.

• Total Cooking Time: 10 minutes
• Preparation Time: 10 minutes
• Cooking Time: N/A
• Servings: 2 wraps

Ingredients

1. 1 can (150 g) tuna in water, drained
2. 1 ripe avocado
3. 1 tbsp Greek yogurt or mayonnaise
4. 1 tsp Dijon mustard
5. ½ tsp garlic powder
6. ½ tsp lemon juice
7. Salt & black pepper to taste
8. 2 large whole wheat or gluten-free wraps
9. ½ cup (30 g) shredded lettuce or spinach
10. ¼ cup (40 g) cherry tomatoes, sliced
11. ¼ cup (30 g) cucumber, diced

Substitutions:

• Dairy-free option: Use dairy-free yogurt or skip the Greek yogurt.
• Low-carb version: Swap wraps for lettuce leaves or a collard green wrap.
• Extra crunch: Add diced celery or red onion.

Step-by-Step Instructions

1. Prepare the Tuna Salad:
   • In a bowl, mash the avocado until smooth.
   • Add the drained tuna, Greek yogurt (or mayo), Dijon mustard, garlic powder, lemon juice, salt, and pepper.
   • Mix until well combined.
2. Assemble the Wraps:
   • Lay the wraps flat and spread the tuna avocado mixture evenly.
   • Add shredded lettuce, sliced cherry tomatoes, and diced cucumber.
3. Roll & Serve:
   • Roll the wraps tightly, tucking in the sides as you go.
   • Slice in half and serve immediately.

Nutritional Information (Per Wrap)

• Calories: 320
• Protein: 28 g
• Fats: 14 g
• Carbohydrates: 30 g
• Fiber: 7 g
• Sugar: 3 g

Vitamins & Benefits

• Tuna: High in lean protein and omega-3 fatty acids for heart health.
• Avocado: Provides healthy fats and potassium for energy and hydration.
• Leafy Greens: Rich in vitamins A and C for immunity support.

Did you know? Avocados contain more potassium than bananas, making them a great food for muscle function and hydration!

Storage Tips

• Refrigeration: Store in an airtight container for up to 24 hours (best eaten fresh).
• Meal Prep: Prepare the tuna salad in advance and assemble wraps when ready to eat.

FAQ

❓ Can I use canned salmon instead of tuna?
✔️ Yes! Salmon is a great substitute and offers similar nutritional benefits.

❓ How do I keep the avocado from browning?
✔️ Adding lemon juice helps prevent oxidation and keeps it fresh longer.

❓ Can I use a different wrap?
✔️ Absolutely! Try whole wheat, gluten-free, or low-carb wraps.