Healthy Tuna Wrap

Quick answer: This healthy tuna wrap has about 28 grams of protein and 315 calories, and takes 15 minutes with no cooking. Hummus replaces mayo as the spread, with a generous mix of fresh vegetables doing most of the volume. Serves 4. Sodium runs high, about 780 mg per serving, mostly from the tortilla and store-bought hummus together.

Plain tuna, a smear of hummus, and as many vegetables as reasonably fit — that’s the whole idea here. No dairy, no dressing to make, nothing to blend.

Why This Recipe Has About 28 Grams of Protein

A larger tuna portion than the wrap needs for flavor alone, since hummus contributes bulk more than protein.

A Note on Sodium

About 780 mg per serving, roughly 34% of the WHO’s 2,300 mg daily limit — store-bought hummus and the tortilla are both meaningful contributors here.

• Canned tuna: ~275 mg
• Whole wheat tortilla: ~380 mg
• Hummus: ~114 mg

What helps: homemade hummus, or a low-sodium store-bought version, is the clearer lever of the two — tortilla sodium varies less between brands than hummus does.

What You Need

Makes 4 wraps

• 4 cans (5 oz / 142 g each) light tuna in water, drained (about 440 g drained total), lightly seasoned
• ½ cup (120 g) hummus
• 4 large whole wheat tortillas
• 2 cups mixed greens
• 1 cup shredded carrots
• 1 cucumber, cut into sticks
• 1 bell pepper, cut into strips

How to Make It

1. Season the drained tuna lightly with salt and pepper — no dressing needed.
2. Spread hummus generously over each tortilla.
3. Layer the greens, carrots, cucumber and bell pepper.
4. Top with tuna, fold in the sides, and roll tightly.

Tips

Spread the hummus edge to edge. It acts as the glue holding the roll together, not just a flavor layer.

Cut the vegetables into sticks, not chunks. They roll more evenly and don’t tear the tortilla the way larger pieces can.

Substitutions

Hummus: mashed avocado works as a similar spreadable base. Tortilla: a large lettuce leaf removes most of the sodium here.

Storage

Assemble fresh. The tuna keeps 2 days refrigerated on its own; a rolled wrap is best eaten the same day.

PFadmin

Healthy Tuna Wrap

A healthy tuna wrap with hummus and fresh vegetables instead of mayo. About 28g protein per wrap.

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Prep Time 15 minutes mins

Servings: 4

Course: Lunch

Cuisine: American

Calories: 315

Ingredients Method Notes

Ingredients

  

• 440 g 4 cans, 5 oz each light tuna in water, drained
• 120 g ½ cup hummus
• 4 large whole wheat tortillas
• 2 cups mixed greens
• 1 cup shredded carrots
• 1 cucumber cut into sticks
• 1 bell pepper cut into strips

Method

 

1. Season the tuna lightly.
2. Spread hummus on each tortilla.
3. Layer vegetables.
4. Top with tuna, fold, and roll tightly.

Notes

• Homemade or low-sodium hummus meaningfully lowers the sodium.
• Best assembled the same day.

Nutrition

Per wrap (recipe makes 4):

Preliminary calculation from USDA FoodData Central reference values, not yet verified against a finished Tuna nutrition workbook.

Frequently Asked Questions

Can I use homemade hummus?

Yes, and it’s the easiest way to lower the sodium here without changing anything else about the recipe.

What vegetables work best?

Anything crisp that holds up rolled — carrots, cucumber and bell pepper are the base here, but cabbage or snap peas work too.

Can I make these ahead for the week?

Not fully assembled — pack the tuna, hummus and vegetables separately and roll them fresh each day.

Is there a lower-sodium tortilla option?

Some brands sell low-sodium or “thin” tortillas with less sodium than standard ones — worth checking labels if this is a concern.

More High Protein Tuna Recipes

Part of the 🌯 Tuna Wraps collection, alongside Spicy Tuna Wrap.

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