Have you ever had one of those days when you’re craving a healthy yet filling lunch that comes together in minutes? I know I have—especially on busy workdays when the last thing I want is to spend hours in the kitchen. That’s exactly how this Tuna Wrap with Hummus and Veggies was born.
This wrap is everything you want in a quick meal: high in protein, loaded with fresh vegetables, packed with flavor, and incredibly satisfying. Best of all, it takes just 15 minutes to prepare and requires no fancy cooking skills. Whether you’re making lunch at home, prepping a grab-and-go meal for the office, or looking for a nutritious option for your kids’ school lunch, this wrap is the perfect choice.
Why You’ll Love This Tuna Wrap
This isn’t your average tuna wrap. Here’s why it’s going to become a staple in your kitchen:
- Protein-Packed: Thanks to tuna, this wrap keeps you full and energized for hours.
- Nutritious Veggies: Fresh cucumbers, tomatoes, carrots, and peppers add crunch, color, and essential vitamins.
- Creamy Hummus: A Mediterranean twist that makes the wrap extra flavorful while keeping it dairy-free.
- Quick & Easy: Ready in 15 minutes—no stove required.
- Customizable: Swap in different veggies, flavored hummus, or wraps to match your taste.
- Perfect for Meal Prep: Wrap it in parchment paper and it stays fresh for up to 24 hours.
If you’re someone who loves healthy Mediterranean-inspired meals, this recipe is going to be on repeat.
Ingredients You’ll Need
Here’s a breakdown of what goes into this nutritious tuna wrap:
- 2 large whole grain wraps – Choose whole grain or multigrain for extra fiber. Spinach or gluten-free wraps also work.
- 1 can of Genova Albacore Tuna in Olive Oil (drained) – A high-quality tuna that’s rich in protein and omega-3s.
- 2 cups mixed greens – Use baby spinach, arugula, or your favorite salad mix.
- 1 Roma tomato, thinly sliced – Adds sweetness and a juicy bite.
- ½ cup matchstick carrots – Crunchy and slightly sweet.
- ½ cup julienned cucumber – Refreshing and hydrating.
- ½ cup julienned sweet bell pepper (red, orange, or yellow) – Adds color and crunch.
- 2 TBSP minced red onion – Gives a sharp, zesty kick.
- 2 TBSP hummus – Classic or flavored hummus (like roasted red pepper or garlic) works beautifully.
- 2 lemon wedges – A spritz of lemon juice brightens everything.
📝 Ingredient Note: If you don’t have Genova Tuna, any high-quality canned tuna in olive oil will work. Avoid tuna in water if possible—it tends to be less flavorful.
Step-by-Step Instructions
Follow these simple steps to assemble your wrap:
1. Prepare the Wraps
Lay your whole grain wraps flat on a clean surface. Spread 1 tablespoon of hummus in the center of each wrap.
2. Layer the Veggies
Place the mixed greens on one side of each wrap, followed by tomato slices, carrots, cucumbers, bell peppers, and onions.
3. Add the Tuna
Divide the tuna evenly between the wraps, placing it over the vegetables. Drizzle with fresh lemon juice for brightness.
4. Roll It Up
Fold the sides inward, then roll the wrap tightly from the bottom up until fully closed. Slice in half if desired.
Pro Tips for Success
- Prevent Sogginess: If packing for later, spread hummus first as a “moisture barrier,” then layer the veggies.
- Meal Prep Friendly: Wrap in parchment paper or foil. Store in the fridge for up to 24 hours.
- Flavor Boost: Add a drizzle of balsamic glaze or a sprinkle of feta cheese if you want extra flavor.
Variations to Try
This wrap is incredibly versatile! Here are some fun variations:
- Mediterranean Wrap: Add olives, feta cheese, and sun-dried tomatoes.
- Low-Carb Option: Swap the wrap for large lettuce leaves or collard greens.
- Spicy Tuna Wrap: Mix tuna with sriracha or spicy hummus.
- Kid-Friendly Wrap: Skip the onions and add shredded cheese.
- Vegan Twist: Replace tuna with roasted chickpeas or falafel.
Serving Suggestions
Pair your tuna wrap with:
- Fresh fruit (apple slices, grapes, or orange wedges).
- A side of pita chips and hummus.
- A light green smoothie or sparkling lemon water.
This makes the perfect balanced lunch plate!
Nutrition Facts (Per Wrap)
- Calories: ~350
- Protein: ~20g
- Carbohydrates: ~30g
- Fat: ~15g
- Fiber: ~8g
- Sugar: ~5g
- Omega-3s: Rich source from tuna
This wrap is not only filling and balanced, but also supports heart health and weight management.
Frequently Asked Questions
1. Can I use a different type of wrap?
Yes! Spinach wraps, gluten-free wraps, or even lettuce leaves work perfectly.
2. How do I keep wraps from falling apart?
Roll them tightly, and wrap in parchment paper or foil to hold them together.
3. What veggies work best?
Avocado, shredded cabbage, roasted peppers, or even pickles can be added.
4. Can I prep these wraps ahead of time?
Yes, but they’re best eaten within 24 hours to avoid sogginess.
5. Is this wrap kid-friendly?
Absolutely! Just adjust the fillings—kids often prefer less onion and more cheese.
6. Can I make this dairy-free or gluten-free?
Yes—use gluten-free wraps and dairy-free hummus (most hummus is already vegan).
More Recipes to Try
If you loved this Tuna Wrap with Hummus and Veggies, try these next:
- [The Best Caesar Salad – Classic & Homemade]
- [Roasted Chicken and Vegetables – A Cozy Winter Dinner]
- [Easy Smash Burger Tacos – Fun Twist on a Classic]
- [Mediterranean Chickpea Salad – Fresh & Healthy Side Dish]
Final Thoughts
This Tuna Wrap with Hummus and Veggies is one of my favorite quick lunches—it’s light, fresh, and satisfying while being incredibly easy to make. If you’re tired of boring sandwiches, this wrap is the perfect upgrade.
Make it your own with different veggies or flavored hummus, and don’t forget to share your version! If you try this recipe, tag me on Pinterest or leave a comment below—I’d love to see your creations.
✨ Give this recipe a try and make your lunch routine healthier, quicker, and more exciting!
