Tuna Avocado Egg Wrap

Quick lunches need to be loaded with protein healthy fats and simple flavors that never get old which is exactly why this tuna avocado egg wrap is in my regular rotation I came up with this one when I was craving a filling and portable lunch but wanted to use what I had in my fridge and pantry Ever since it has become my go to power wrap before busy afternoons or a grab and go meal for everyone in my family

The combination of creamy avocado with hearty tuna and eggs was seriously a game changer for me I started making this for my partner to take to work and now even my picky eater requests it after soccer practice

Ingredients

• Whole wheat or low carb tortilla: This keeps it wholesome and holds all the filling together Choose one that feels pliable and fresh
• Canned tuna: Any good quality tuna will do go for tuna packed in water for lighter flavor and texture
• Ripe avocado: The creaminess brings everything together Make sure the avocado yields slightly to a gentle squeeze for the best texture
• Hard boiled eggs: Firm enough to slice and packed with protein They add richness and substance Look for eggs with a clean shell and no cracks
• Romaine or spinach: These greens add crunch and freshness Pick leaves that look crisp and have a bright vibrant color
• Lemon juice: Freshly squeezed adds brightness and keeps the avocado from browning Choose lemons that feel heavy for their size
• Salt and pepper: Essential for bringing out all the flavors Use flaky sea salt and freshly ground black pepper if possible
• Optional hot sauce or Dijon mustard: For a little spice or tang This is totally up to your taste

Instructions

Prep the Filling:

In a medium bowl combine the drained tuna diced avocado and lemon juice Use a fork to gently mix to avoid mashing the avocado too much Season generously with salt and black pepper If you like extra punch add a dash of hot sauce or a spoonful of Dijon mustard and gently stir to bring the mixture together

Layer the Wrap:

Lay your tortilla flat on a clean surface Scatter an even layer of romaine or spinach leaves across the wrap Next spoon the tuna avocado mixture onto the greens spreading it evenly but leaving a little room on the edges Arrange the hard boiled egg slices over the top pressing them lightly into the filling

Roll It Up:

Fold in the sides of the tortilla over the filling to begin to seal the ends Starting at the edge closest to you roll the wrap tightly but gently so you do not tear the tortilla Continue rolling until sealed Slice in half with a sharp knife if you like Now it is ready to eat fresh or to take with you

Pin it

Avocado is my favorite part of this wrap because it makes the filling taste so creamy while also adding potassium and nutrients to the meal My family asks for this wrap for road trips and I love watching everyone open their lunches to see this colorful option

Storage Tips

Wraps will last well in the fridge for about one day before the tortilla gets soggy If you want to prep ahead assemble the filling and eggs but keep the tortilla and greens separate until just before eating For meal prep you can keep the tuna avocado mixture in an airtight container and pack eggs and greens separately

Ingredient Substitutions

If you are out of avocado try hummus for creaminess or swap in flaked salmon for the tuna Use kale or arugula if you want a different kind of green You can also use Greek yogurt with a splash of lemon in place of eggs for a tangy variation

Serving Suggestions

I like pairing this wrap with sliced cucumbers or cherry tomatoes for a full meal It also goes great with a handful of roasted nuts or a light fruit salad If you want to dress it up further serve with a dill pickle spear or extra lemon wedges

Cultural and Historical Context

Wrap sandwiches really took off in popularity in the 1990s as people wanted quick healthy meals that could go anywhere The combination of tuna and egg is actually popular in Mediterranean salads and bistros so this wrap captures that spirit but in a mess free hand held way

Pin it

Try this wrap for your next quick lunch or meal prep and see how simple and delicious it makes your week It is portable filling and always a crowd pleaser

Frequently Asked Questions

→ Can I use a different tortilla type?

Absolutely, you can substitute whole wheat with spinach, tomato, or gluten-free tortillas to suit your preference.

→ What can I add for extra flavor?

Try fresh herbs, a splash of hot sauce, or Dijon mustard to enhance the taste and add a little kick.

→ Is it safe to prepare this ahead of time?

Yes, but for best texture, assemble just before eating to prevent the tortilla from getting soggy.

→ Which greens work best?

Romaine and spinach are both great options. Swap in arugula or kale for a different flavor profile.

→ Can I replace tuna with another protein?

Of course! Try cooked chicken, turkey, or chickpeas for a different twist on the filling.