High Protein Tuna Wrap

Quick answer: This is the highest-protein wrap on the site — about 34 grams of protein and 300 calories, ready in 15 minutes with no cooking. It uses the same double-dairy approach as High Protein Tuna Salad and High Protein Tuna Sandwich — Greek yogurt and cottage cheese together — rolled into a tortilla. Serves 4. Sodium runs high, about 800 mg per serving.

This sits in the “high protein” collection specifically, distinct from the 🌯 Tuna Wraps collection’s other wrap recipes — it’s built to maximize protein per wrap rather than to explore a particular flavor angle.

Why This Recipe Has About 34 Grams of Protein

Five cans of tuna, both dairy sources, and a full tortilla — the same protein-maximizing formula used across the “high protein” flagship recipes on the site.

A Note on Sodium

About 800 mg per serving, roughly 35% of the WHO’s 2,300 mg daily limit — one of the higher totals in the cluster, driven by the tortilla stacking on top of the tuna itself.

• Whole wheat tortilla: ~380 mg
• Canned tuna: ~344 mg
• Everything else: ~76 mg

What helps: switching to a lettuce wrap removes almost 400 mg outright — the single biggest lever here, same as with Tuna Cottage Cheese Wrap.

What You Need

Makes 4 wraps

• 5 cans (5 oz / 142 g each) light tuna in water, drained (about 550 g drained total)
• ¼ cup (60 g) 4% cottage cheese
• ¼ cup (60 g) plain Greek yogurt
• 2 stalks celery, finely diced
• 1 lemon, juiced
• 4 large whole wheat tortillas (or lettuce leaves)
• 1 cup shredded lettuce

How to Make It

1. Blend the cottage cheese and yogurt together until smooth.
2. Drain the tuna and combine with the blended dairy, celery and lemon juice.
3. Layer lettuce on each tortilla, then the filling.
4. Fold and roll tightly.

Tips

Blend the two dairy sources together rather than adding them separately. They read as one cohesive dressing that way instead of two competing textures.

Substitutions

Tortilla: a lettuce wrap meaningfully lowers the sodium. Dairy: all-yogurt or all-cottage-cheese work, with a slightly lower protein total.

Storage

Assemble fresh. The filling keeps 3 days refrigerated on its own.

PFadmin

High Protein Tuna Wrap

The highest-protein tuna wrap on the site, with tuna, Greek yogurt and cottage cheese. About 34g protein per wrap.

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Prep Time 15 minutes mins

Servings: 4

Course: Lunch

Cuisine: American

Calories: 300

Ingredients Method Notes

Ingredients

  

• 550 g 5 cans, 5 oz each light tuna in water, drained
• 60 g ¼ cup 4% cottage cheese
• 60 g ¼ cup plain Greek yogurt
• 2 stalks celery finely diced
• 1 lemon juiced
• 4 large whole wheat tortillas or lettuce leaves
• 1 cup shredded lettuce

Method

 

1. Blend cottage cheese and yogurt smooth.
2. Combine with tuna, celery and lemon juice.
3. Layer lettuce and filling on each tortilla.
4. Fold and roll tightly.

Notes

• A lettuce wrap instead of a tortilla removes most of the sodium.
• Filling keeps 3 days refrigerated on its own.

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

How is this different from the other tuna wraps on the site?

The other wraps in the 🌯 Tuna Wraps collection each explore a flavor angle (spicy, avocado, hummus). This one is specifically built to maximize protein.

Can I use just one dairy source?

Yes, but the protein total drops slightly either way — this recipe is built around combining both.

How do I lower the sodium?

Use a lettuce wrap instead of a tortilla — it’s the single biggest change you can make.

Can I make the filling ahead?

Yes, up to 3 days refrigerated — roll the wrap itself fresh.

More High Protein Tuna Recipes

Alongside High Protein Tuna Salad and High Protein Tuna Sandwich — the flagship “highest protein” version in each format.

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