Quick answer: This tuna avocado wrap has about 27 grams of protein and 410 calories, and takes 15 minutes with no cooking. It’s the wrap version of Tuna Avocado Salad — the same mashed avocado, lime and cilantro base, rolled into a tortilla instead of served in a bowl. Serves 4. Sodium runs moderate-to-high, about 675 mg per serving, mostly from the tortilla.

If you’ve made the bowl version of this before, the filling here is nearly identical — the difference is entirely in the format.

Why This Recipe Has About 27 Grams of Protein

Source	Per serving
Canned tuna, drained (110 g)	21.3 g
Avocado (100 g)	2.0 g
Whole wheat tortilla	4.0 g
Total	27.3 g

Same tuna-and-avocado backbone as the bowl version, with the tortilla adding a little extra protein on top.

A Note on Sodium

About 675 mg per serving, roughly 29% of the WHO’s 2,300 mg daily limit — mostly the tortilla, since avocado, lime and cilantro carry very little sodium on their own.

What You Need

Makes 4 wraps

4 cans (5 oz / 142 g each) light tuna in water, drained (about 440 g drained total)
2 avocados, mashed
2 limes, juiced
½ cup (30 g) fresh cilantro, chopped
¼ red onion, finely diced
4 large whole wheat tortillas
1 cup shredded lettuce

Mashing avocado with lime for a tuna wrap

How to Make It

Mash the avocado with lime juice.
Drain the tuna and combine with the mashed avocado, cilantro and red onion.
Layer lettuce on each tortilla, then the tuna-avocado mixture.
Fold and roll tightly.

Tips

Assemble close to serving time. Avocado browns within a few hours, even under lime juice.

Lettuce under the filling keeps the tortilla from soaking through, the same trick used elsewhere in this collection.

Substitutions

Cilantro: parsley for those who find cilantro soapy-tasting. Tortilla: a large lettuce leaf for a lower-sodium option.

Storage

Same day only — assemble right before eating.

Tuna avocado wrap sliced in half, cross section

PFadmin

Tuna Avocado Wrap

A creamy tuna avocado wrap with lime and cilantro, no mayo or dairy. About 27g protein per wrap.

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Prep Time 15

Servings: 4

Course: Lunch

Cuisine: Mexican

Calories: 410

Ingredients Method Notes

Ingredients

440 g 4 cans, 5 oz each light tuna in water, drained
2 avocados mashed
2 limes juiced
30 g ½ cup fresh cilantro, chopped
¼ red onion finely diced
4 large whole wheat tortillas
1 cup shredded lettuce

Method

Mash the avocado with lime juice.
Combine with tuna, cilantro and onion.
Layer lettuce and filling on each tortilla.
Fold and roll tightly.

Notes

Best assembled close to serving time.
A lettuce wrap lowers the sodium meaningfully.

Nutrition

Per wrap (recipe makes 4):

Calories	410
Protein	27 g
Sodium	675 mg

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

Frequently Asked Questions

Is this the same as Tuna Avocado Salad?

Same filling, different format — this one’s rolled into a tortilla rather than served in a bowl.

Can I make this ahead?

Not really — like the bowl version, it’s best made close to serving since avocado browns quickly.

Can I add tomatoes?

Yes, diced cherry tomatoes work well tucked in alongside the filling.

What tortilla works best here?

Any large flour or whole wheat tortilla; a lettuce leaf works too and lowers the sodium.

More High Protein Tuna Recipes

Part of the 🌯 Tuna Wraps collection, alongside Healthy Tuna Wrap and Tuna Avocado Salad (the bowl version of this filling).

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Author

Emily Carter

Emily Carter creates practical, high-protein recipes for people who want to eat well without spending their evening in the kitchen. She's a home cook rather than a trained chef, and she builds recipes around real ingredients, honest portions, and enough protein to actually keep you full.