Tuna Avocado Egg Wrap

The tuna avocado egg wrap is a quick, protein-packed meal I love making when I want something light yet filling. It’s creamy, flavorful, and easy to take on the go. Whether I need a quick lunch, post-workout snack, or a low-effort dinner, this wrap always hits the spot.

Why You’ll Love This Recipe

I love this wrap because it brings together simple, wholesome ingredients in a delicious way. The combination of tuna and avocado creates a creamy, satisfying filling, while the egg adds extra protein to keep me full. I can make it in just a few minutes, and it’s easy to customize depending on my mood or what I have in the fridge.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 whole wheat or low-carb tortilla
1 (5 oz) can tuna, drained
½ ripe avocado, diced
1 tbsp lemon juice
Salt & pepper to taste
Optional: dash of hot sauce or Dijon mustard for kick
1 hard-boiled egg, chopped (optional but recommended)

directions

1. I mash the diced avocado with lemon juice in a small bowl until creamy.

2. I stir in the drained tuna and chopped egg, then season the mixture with salt and pepper to taste.

3. If I want more flavor, I add a small dash of hot sauce or Dijon mustard.

4. I warm the tortilla slightly in a skillet or microwave to make it more pliable.

5. I spread the tuna avocado egg mixture evenly in the center of the tortilla.

6. I roll it up tightly, folding in the sides as I go to form a wrap.

7. I slice it in half and enjoy immediately, or wrap it in foil if I’m taking it on the go.

Servings and timing

This recipe makes 1 wrap, perfect for 1 serving. It takes just 10 minutes to prepare from start to finish.

Variations

Sometimes I add sliced cucumber or shredded lettuce for crunch. If I want extra richness, I sprinkle in a little shredded cheese or a spoonful of Greek yogurt. I also like using spinach tortillas or sun-dried tomato wraps for a flavor twist. For a breakfast version, I swap the tuna for scrambled eggs and add a sprinkle of chili flakes.

storage/reheating

This wrap is best eaten fresh, but I can store it tightly wrapped in the fridge for up to 1 day. If I’m meal prepping, I keep the filling separate and assemble the wrap right before eating to keep the tortilla from getting soggy. I don’t recommend reheating it, as the avocado and tuna are meant to be served cold or at room temperature.

FAQs

Can I use another protein instead of tuna?

Yes, I’ve used canned salmon or shredded rotisserie chicken as great alternatives.

Is this wrap keto-friendly?

It can be, especially if I use a low-carb or keto tortilla and keep the filling simple.

What kind of avocado works best?

I use a ripe, but not overly soft avocado. It should mash easily but still hold its texture a bit.

Can I make this dairy-free?

Yes, there’s no dairy in the base recipe. Just skip any optional cheese or yogurt additions.

How can I make it spicier?

I add a pinch of cayenne pepper or extra hot sauce to the mixture for more heat.

Conclusion

This tuna avocado egg wrap is one of my favorite quick meals—simple, nourishing, and packed with flavor. It’s great for busy days, light lunches, or healthy snacks, and I love how easy it is to make and adapt. With fresh ingredients and no fuss, it’s the kind of wrap I keep coming back to.

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