Tuna Avocado Egg Wrap
This tuna avocado egg wrap is your new go-to healthy lunch that takes just 15 minutes to make. It’s packed with protein, healthy fats, and fresh veggies—all wrapped up in a soft tortilla for the ultimate handheld meal.
Perfect for meal prep, busy weekdays, or a post-workout bite, this wrap combines creamy avocado, flaky tuna, and hard-boiled eggs into one satisfying package. You’ll love how simple and nourishing it is.
Whether you’re looking for a high-protein lunch or a filling snack, this recipe delivers on flavor and nutrition without any fuss.
Why You’ll Love This Recipe
This wrap is incredibly versatile—you can customize it with your favorite veggies or swap ingredients based on what’s in your fridge. It’s budget-friendly and uses pantry staples you probably already have.
The combination of tuna and eggs gives you a serious protein boost (over 30g per wrap!), while avocado adds creaminess and heart-healthy fats. It keeps you full for hours without feeling heavy.
Plus, there’s no cooking required beyond boiling eggs. It’s a no-heat, no-mess recipe that’s perfect for summer or when you don’t want to turn on the stove.
Read More: Stuffed Crust Pizza Bites Recipe
What You’ll Need
The beauty of this recipe is its simplicity. You only need a handful of fresh ingredients that work together perfectly.
For the filling:
For assembly:
How to Make It
Start by draining your tuna and flaking it into a mixing bowl. Chop your hard-boiled eggs into small pieces and add them to the bowl with the tuna.
Mash your avocado in a separate bowl, then mix it with Greek yogurt, lemon juice, salt, and pepper. Fold this creamy mixture into the tuna and eggs until everything is well combined.
Lay out your tortilla and add a handful of greens down the center. Spoon the tuna mixture on top, add tomatoes and onions if using, then fold in the sides and roll tightly from bottom to top.
Tuna Avocado Egg Wrap
Course: LunchCuisine: AmericanDifficulty: Easy2
servings15
15
minutesA protein-packed healthy wrap with tuna, avocado, and hard-boiled eggs—ready in 15 minutes for an easy lunch.
Ingredients
1 can (5 oz) tuna, drained
2 hard-boiled eggs, chopped
1 ripe avocado
2 tablespoons Greek yogurt or mayo
1 tablespoon fresh lemon juice
¼ teaspoon salt
¼ teaspoon black pepper
2 large tortillas (flour or whole wheat)
1 cup mixed greens or spinach
½ cup sliced tomatoes
¼ cup thinly sliced red onion (optional)
Directions
- Prepare the filling: In a medium bowl, combine drained tuna and chopped hard-boiled eggs.
- Make the avocado mixture: In a separate bowl, mash the avocado with Greek yogurt, lemon juice, salt, and pepper until creamy.
- Combine: Gently fold the avocado mixture into the tuna and eggs until well incorporated.
- Assemble: Lay tortillas flat and arrange greens down the center of each one, leaving 2 inches on the sides.
- Add filling: Divide the tuna mixture between the two tortillas, spooning it over the greens.
- Top with veggies: Add sliced tomatoes and red onion if desired.
- Wrap: Fold in the left and right sides of the tortilla, then roll from the bottom up, tucking tightly as you go.
- Serve: Slice in half diagonally and enjoy immediately, or wrap in parchment for later.
Notes
- Storage: Wrap tightly in parchment paper or foil and refrigerate for up to 2 days.
Egg swap: Use mashed chickpeas instead of eggs for a vegetarian version.
Tuna alternatives: Canned salmon or shredded chicken work beautifully.
Make it dairy-free: Use vegan mayo instead of Greek yogurt.
Prevent soggy wraps: Pat your tomatoes dry before adding them.
| Nutrient | Per Serving |
|---|---|
| Calories | 380 kcal |
| Total Fat | 21 g |
| Sugars | 2 g |
| Protein | 28 g |
| Dietary Fiber | 8 g |
Tips for the Best Wrap
Use tortillas at room temperature—they’re more pliable and less likely to tear when you roll them. If they’re cold from the fridge, warm them slightly in the microwave for 10 seconds.
Don’t overfill your wrap or it will be impossible to close. Aim for about â…“ to ½ cup of filling, leaving at least 2 inches of space on each side.
For meal prep, wrap each one tightly in parchment paper or foil and store in the fridge for up to 2 days. The avocado may brown slightly, but the lemon juice helps prevent this.
Variations to Try
Mediterranean style: Add cucumber, feta cheese, olives, and a drizzle of tahini for a Greek-inspired twist.
Spicy kick: Mix in sriracha or hot sauce, add jalapeños, and use pepper jack cheese for extra heat.
Low-carb option: Skip the tortilla and use large lettuce leaves or collard greens as your wrap instead.
Frequently Asked Questions
Can I make this wrap ahead of time?
Yes! Prepare the tuna mixture up to 2 days in advance and store it separately. Assemble the wraps the night before or morning of, then wrap tightly in parchment paper. The lemon juice in the avocado helps prevent browning, but it’s best enjoyed within 24 hours for optimal freshness.
What’s the best way to boil eggs for this recipe?
Place eggs in a pot and cover with cold water by 1 inch. Bring to a boil, then remove from heat, cover, and let sit for 10-12 minutes. Transfer to ice water immediately to stop cooking. This method gives you perfectly cooked eggs with creamy yolks that are ideal for mixing into the wrap filling.
Can I freeze these wraps?
Freezing isn’t recommended because the avocado and tomatoes don’t thaw well—they become watery and lose their texture. However, you can freeze the tuna-egg mixture (without avocado) for up to 1 month. Thaw overnight, then add fresh avocado when ready to assemble.
