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  • Writer's pictureitsjdieb

Chopped Tuna Salad Wrap

Updated: May 12

I obviously had to try the viral chopped sandwich concept so here is my version. This is my Chopped Tuna Salad Wrap, and it's been grandma and mom approved.

Not only is this a high-in-protein wrap (35 g), but it's filled with fiber and healthy fats, making this a balanced and nutrient-dense wrap as well. It's so quick to make and it's perfect to take on the go as well. To my students, college students, 9-5ers, take this with you for a mess free lunch that will make your friends ask you what cafe you got it from. The tuna that I used is the brand Rio Mare, it's my personal fave because it doesn't have that "tuna-y" smell and it's high quality. Feel free to personalize this wrap by adding in some extra seasonings if you'd like - I know some people enjoy some ~spice~, so feel free to add some like red chili pepper flakes. Enjoy!

Yields: 1

Portion: 1 wrap

Prep time: 10 minutes

Total time: 15 minutes

This recipe is dairy free and pescatarian.



2 cans Rio Mare canned tuna

Handful spinach

1 cucumber

1 green onion

1 mini bell pepper

½ avocado

2 tbsp sun-dried tomatoes

1 tsp capers

1-2 tbsp extra virgin olive oil

Juice of ½ lemon

Salt and black pepper

2 tortilla wraps



1. Prep tuna: Drain water from tuna and add to a bowl. Dry out water from tuna well, I used a paper towel to do so. This ensures your tuna doesn't add moisture to the wrap.

2. Prep veggies: add cucumber, green onion, bell pepper, avocado, sun-dried tomatoes, and capers. Finely chop.

3. Add tuna: add tuna to the chopped veggies and chop again. Add olive oil, lemon, salt, and black pepper to taste. Taste test for salt, add if necessary.

4. Wrap: add to tortilla wrap and gently wrap. Enjoy!


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