Avocado Tuna Salad Wrap That’s Healthy & Delicious

/ 12.26.16 / Medically Reviewed

It’s time for canned tuna to make a come-back in your meal plan, and this avocado tuna salad recipe is the perfect way to make that happen.

While canned tuna might elicit memories of smelly, soggy lunch sandwiches filled with too much mayo, this recipe ditches the mayo for creamy avocado and spicy mustard. It satisfies your craving for crunch with chopped onion and red bell pepper, and a squeeze of lemon adds the perfect acidic touch.

Why is canned tuna such a great choice? Tuna is high protein and low fat, and the small amount of fat comes in the form of omega-3 fatty acids. These fats are known for being heart-healthy and anti-inflammatory.

It’s also a fantastic source of iron, potassium, vitamin B12, and niacin. These nutrients help support your brain, digestive system, skin, and nerves.

Not all canned tuna is equal, so we recommend getting wild-caught brands. A few of our favorites include Safe Catch, Wild Planet, and Ocean Naturals.

Ingredients & Instructions

avocado-tuna-salad-wrap

Servings per recipe: 1 lunch wrap, or 2 protein-filled snacks

Ingredients: Instructions:
1 La Tortilla Factory Low Carb Wrap 1. Pour the water off the tuna, place in a bowl, and shred with a fork.

2. Add the avocado, chopped red onion, lemon juice, mustard, salt & pepper. Mix until well-blended.

3. Put the whole grain tortilla on a plate, fill with the shredded lettuce, and top with the tuna salad.

4. Roll up, and eat!

½ cup Lettuce, shredded
5oz Canned Wild-Caught Tuna
1 tbsp Olive Oil
½ Avocado
¼ cup Yellow Onion, chopped
¼ cup Red Bell Pepper, chopped
½ Lemon
1 tbsp Dijon Mustard
To Taste: Salt & Pepper
Nutrition Info: 510 calories 33g carbs 42g protein 30g fat

Tips To Modify This Tuna Salad Recipe

Whether you want more crunch, more spice, or prefer a sandwich or salad, we’ve got you covered. Here are some ideas on how to make this tuna salad recipe even better for your tastes.

Ditch The Mustard For Some Heat.

If you’re not into mustard, you can add a dash of hot sauce or salsa to this tuna salad instead.

Make It A Sandwich, or a Salad.

While wraps are great for an on-the-go lunch, you can also turn this into a sandwich or a salad. For a sandwich – substitute the wrap for a couple slices of sprouted grain bread.

Our favorite brand is Ezekiel Sprouted Whole Grain Bread. If you want a salad instead, add this tuna salad mix on top of a bed of romaine lettuce for a lighter meal.

Add Some Healthy Crunch.

And if you want to add some extra crunch and a dose of healthy fats, you can add 2 tablespoons of chopped pistachios or walnuts to the tuna salad mix. These nuts not only provide healthy monounsaturated fats, but also add an extra vitamin, mineral, and fiber boost. Just note, 2 tbsp of nuts add about 80-100 extra calories to your meal.

Give this avocado tuna salad recipe a try, and let us know what you think! How do you make your tuna salad?

Advertisement

1 Comment

  1. profile avatar
    Mary Ann Jan 13, 2017 - 16:39 #

    This is perfect for lunch, delicious. Thank you for the great recipe with variations.

Comments are closed 30 days from the publication date.

Share
Tweet
Email
[class^="ns-inlinepopup"]
[class^="ns-inlinepopup"]
[id^="om-"]
[id^="om-"]