These Fresh Avocado & Tuna No-Cook Protein Wraps are the perfect quick, high-protein, low-calorie meal you can prepare in under 5 minutes — with absolutely no cooking. Packed with lean tuna, creamy avocado, crisp vegetables, and fresh herbs, these wraps deliver clean energy, essential nutrients, and delicious Mediterranean-inspired flavor.
Ideal for work lunches, post-workout refueling, or a refreshing light dinner.
Ideal for work lunches, post-workout refueling, or a refreshing light dinner.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥑 Ingredients (4 wraps)
| Ingredient | Quantity | Calories |
|---|---|---|
| Canned Tuna in Water (drained) | 1 can (150 g) | 120 kcal |
| Avocado (ripe) | 1/2 medium | 120 kcal |
| Greek Yogurt (non-fat) | 2 tbsp | 20 kcal |
| Cucumber (thin strips) | 1/2 cup | 8 kcal |
| Red Onion (thin slices) | 2 tbsp | 8 kcal |
| Fresh Cilantro or Parsley | 2 tbsp | 1 kcal |
| Lemon Juice | 1 tbsp | 3 kcal |
| Salt & Pepper | to taste | 0 kcal |
| Large Lettuce Leaves (or low-calorie wraps) | 4 pieces | 12 kcal |
➡️ Total Calories (full recipe): ≈ 312 kcal
➡️ Calories per wrap (4 wraps): ≈ 78 kcal
👩🍳 Preparation Steps (No-Cook)
- Prepare tuna mix: In a bowl, mash avocado and Greek yogurt until creamy.
- Add tuna: Stir in drained tuna and mix well.
- Season: Add lemon juice, salt, pepper, and chopped herbs.
- Add veggies: Fold in cucumber strips and thinly sliced red onion.
- Assemble wraps: Place spoonfuls of the mixture onto large lettuce leaves or low-calorie wraps.
- Roll & serve: Wrap tightly and enjoy immediately.
Tip: Add a pinch of paprika or chili flakes for an extra kick.
🍽 Nutritional Facts (Per Wrap)
| Nutrient | Amount |
|---|---|
| Calories | 78 kcal |
| Protein | 10 g |
| Fat | 4 g |
| Carbohydrates | 4 g |
| Fiber | 2 g |
| Omega-3 | Moderate |
🌿 Key Benefits
🥑 Low-Calorie Meal: Only 78 calories per wrap.
💪 High Protein: Tuna provides lean, clean protein for sustained energy.
⏱️ No Cooking Needed: Ready in under 5 minutes.
🌱 Healthy Fats: Avocado supports heart and brain health.
🥗 Light & Refreshing: Perfect for summer and weight-friendly meals.
🥑 Conclusion
These Fresh Avocado & Tuna No-Cook Protein Wraps are light, clean, refreshing, and rich in protein — a perfect quick meal for busy days or hot weather.
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Keyword: tuna avocado wraps, no-cook protein wraps, low calorie tuna wrap, healthy lunch wrap, fresh tuna avocado bowl
