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High protein tuna wrap style sandwich on a plate
Everyday Protein Kitchen circular brand logoEveryday Protein Kitchen

High Protein Tuna Wrap

A quick high-protein tuna wrap made with canned tuna, Greek yogurt or cottage cheese, mustard, greens, crunchy vegetables, and a large tortilla.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 wraps
Course: Lunch
Ingredients Method Notes

Ingredients
  

  • 1 can tuna 5-6 oz, drained
  • 2 tbsp plain Greek yogurt or cottage cheese
  • 1 tbsp Dijon mustard or regular mustard
  • 2 large tortillas or wraps
  • 1 cup mixed greens or spinach
  • 1/2 cup shredded carrots
  • 1/4 cup diced cucumber
  • 1/4 cup diced red onion optional
  • salt and pepper to taste
  • sliced avocado, tomatoes, or bell peppers optional

Method
 

  1. In a medium bowl, combine drained tuna, Greek yogurt or cottage cheese, and mustard.
  2. Season the tuna mixture with salt and pepper to taste.
  3. Warm the tortilla briefly so it is easier to roll without tearing.
  4. Spread the tuna mixture down the center, leaving space at both ends.
  5. Add greens, carrots, cucumber, red onion if using, and any optional add-ins.
  6. Fold in the sides, roll tightly, slice if desired, and serve or pack for lunch.

Notes

Each wrap gets about 10–12 grams of protein from the tuna alone. Use a high-protein tortilla or add extra Greek yogurt if you want to push each wrap closer to 20–25 grams of protein. For meal prep, keep the tuna mixture separate until wrapping when possible.