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Tuna and Avocado Wraps Recipe

Updated on October 13, 2015


Tuna and avocado are two foods that go remarkably well together. The following recipe that utilizes these ingredients also conveys a lot of benefits.

  • The ingredients are cheap and will not put a strain on your budget.
  • Tuna is low in fat and high in protein. This healthy recipe also covers most of your 5-a-day for fruit and veg.
  • This meal has an abundance of flavors and can be eaten at least twice per week without getting boring. You can also change some of the ingredients to suit your personal tastes, or just to have some variety!
  • It's quick and easy to prepare!

Prep time: 20 min
Ready in: 20 min
Yields: 2
5 stars from 2 ratings of Tuna and Avocado Wraps

Ingredients

  • 300g tuna, canned, in brine or water is better than in oil.
  • 1 large avocado (or 2 small), ripe.
  • 3 small gherkins / sour pickles.
  • 10g chives.
  • 25g carrot, grated.
  • 1/4 of an iceberg lettuce.
  • 2 inch length of cucumber.
  • 1 tablespoon of low fat, cholesterol-free mayonnaise.
  • 8 low fat tortillas, approximately 8 inches wide.
The fruit and vegetables
The fruit and vegetables
Tuna paste
Tuna paste
Chopped and mixed fruit and veg
Chopped and mixed fruit and veg

Instructions

  1. Remove tuna from the can and place in a small bowl.
  2. Add a large spoonful of low fat, cholesterol free mayonnaise to the tuna and mix into a paste.
  3. Cut the avocado in half (cutting around the pip) and pull apart. Remove the pip and scoop out the innards with a spoon. Chop the innards into small chunks and place into a large bowl.
  4. Grate the carrot, then chop the remaining fruit and vegetables into small chunks. Mix with the avocado in the large bowl.
  5. Microwave the tortillas for 2 minutes on medium power. Alternatively, grill tortillas until lightly browned.
  6. With 8 tortillas, spread 1/8 of the tuna paste onto each tortilla, and place 1/8 of the mixed fruit and veg on top.
  7. Wrap the tortilla around the ingredients, and enjoy! There are many youtube videos demonstrating how to wrap a tortilla. One of the best may be viewed below.
Preparing your tuna and avocado wraps
Preparing your tuna and avocado wraps
The final eight wraps
The final eight wraps

Healthy Tuna Recipes

This quick and easy recipe for tuna and avocado wraps may be modified to the particular tastes of each individual. Recently, I have removed the carrot and cucumber, replacing them with an extra avocado and a pear to provide a sweeter taste! Another idea is to spread low fat hummus on the tortilla for added flavor. As described below, there are many reasons why tuna is good for you. In the table below, the fat content and price for all the ingredients in this recipe are shown.

Low fat, low cost

Ingredient
Saturated Fat
Cholesterol
Approximate Price
Tuna, 300g
0 g
90 mg
$1.86 (£1.20)
Low fat mayo, one tablespoon
3 g
0 mg
$0.15 (£0.10)
Avocado, 1
3 g
0 mg
$1.55 (£1.00)
Low fat tortillas, 8
4g
0 mg
$1.94 (£1.25)
Carrot
0 g
0 mg
$0.05 (£0.03)
Gherkin (Sour Pickle)
0 g
0 mg
$0.20 (£0.13)
Cucumber
0 g
0 mg
$0.20 (£0.13)
Chives
0 g
0 mg
$0.39 (£0.25)
Lettuce
0 g
0 mg
$0.39 (£0.25)
Total
10 g
90 mg
$6.73 (£4.34)
Per Person
5 g
45 mg
$3.36 (£2.17)
% of Recommended
25%
15%
 

Why Tuna Is Good For You

For every 100g of tuna there is no saturated fat and 23.5g of protein. Tuna is especially high in omega-3 fatty acids, which help prevent heart disease by lowering cholesterol levels. Tuna is also a good source of B-vitamins and minerals, including selenium, which is important for an effective immune system; potassium, which can lower blood pressure and control fluid intake; and magnesium, which is needed for a healthy metabolism and strong bones.

Nutrition data from: http://nutritiondata.self.com
Prices are from a UK supermarket.

And finally...

These low fat, tuna and avocado wraps are ideal for people seeking to lose weight. Also, the high protein content of tuna makes it ideal for weightlifters seeking to combine fat reduction with an increase in muscle mass. Thanks for reading, and enjoy!

Comments

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    • Cathode Sun profile image

      Steven Michaels 5 years ago

      Sounds tasty and nutritious. I am a huge fan of avocados.

    • Thomas Swan profile image
      Author

      Thomas Swan 5 years ago from New Zealand

      Thanks for the comment Cathode. I am also a huge fan of avocados since about a year ago. Combining them with tuna was the best thing I ever did. I've literally eaten the above recipe twice per week for a year and its still one of my favorite meals. Interestingly, avocados are high in fat, but its nearly all good fat (unsaturated), which is crucial for a healthy diet. They have very low saturated fat and cholesterol.

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 5 years ago from Planet Earth

      Ooooh - this looks so good! I've not tried tuna like this (I usually make the old pedestrian tuna salad), and your recipe is way healthier than that! Thanks for sharing!

      Passing this along to my friends on FB!

    • Thomas Swan profile image
      Author

      Thomas Swan 5 years ago from New Zealand

      Thanks for the comment Marcy! The recipe can be varied depending on your fruit and veg tastes, but the combination of tuna and avocados is certainly one that deserves the attention!

    • ytsenoh profile image

      Cathy 4 years ago from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri

      Excellent hub and great recipe idea. Thank you. I love tuna and avocado and love wraps, so this is perfect. I will share this. Thanks much and a health eater's thumbs up!

    • Thomas Swan profile image
      Author

      Thomas Swan 4 years ago from New Zealand

      Thanks ytsenoh for commenting, voting and sharing! I appreciate it, and hope you enjoy the finished product!

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