Mediterranean Tuna Avocado Salad Wraps With Fresh Greens

Mediterranean Tuna Avocado Salad Wraps with Fresh Greens

Looking for a light yet satisfying meal packed with flavor and nutrition? These Mediterranean Tuna Avocado Salad Wraps with Fresh Greens are perfect for lunch, dinner, or even a picnic. Combining the richness of tuna and avocado with the zest of lemon, briny olives, and crisp greens, these wraps are as refreshing as they are filling. Wrapped in a whole grain or spinach tortilla, they’re portable, customizable, and bursting with heart-healthy fats and lean protein.

Prep Time

Preparation: 15 minutes

Total Time: 15 minutes

Servings: 4 wraps

Ingredients

Tuna Avocado Salad:

2 cans (5 oz each) tuna in water, drained

1 ripe avocado, mashed

1 tablespoon Greek yogurt or mayonnaise (optional for creaminess)

1 tablespoon extra virgin olive oil

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard

¼ cup red onion, finely chopped

¼ cup cucumber, finely diced

¼ cup Kalamata olives, chopped

¼ cup cherry tomatoes, halved

2 tablespoons fresh parsley, chopped

Salt and black pepper, to taste

Wrap Assembly:

4 large whole wheat or spinach wraps

1 cup baby spinach or mixed greens

½ cup shredded carrots (optional)

Additional lemon wedges for serving

Instructions

Make the Tuna Avocado Salad:

In a large bowl, combine the drained tuna and mashed avocado.

Add Greek yogurt or mayo (if using), olive oil, lemon juice, and Dijon mustard.

Mix in red onion, cucumber, olives, cherry tomatoes, and parsley.

Season with salt and pepper to taste. Mix until everything is evenly combined.

Assemble the Wraps:

Lay out your wraps on a clean surface or plate.

Place a handful of fresh greens and shredded carrots (if using) in the center of each wrap.

Spoon the tuna avocado mixture evenly onto each wrap over the greens.

Fold in the sides and roll tightly like a burrito.

Serve:

Slice each wrap in half if desired.

Serve immediately with a wedge of lemon for an extra citrusy kick, or wrap in foil or parchment for an on-the-go meal.

Tips & Variations

Add Fresh Herbs

Basil, mint, or dill can be mixed into the salad for a fresh herbal twist.

Use oregano for a more traditional Mediterranean profile.

Boost the Flavor

Add minced garlic or a pinch of garlic powder to the tuna mixture for extra depth.

Try a splash of red wine vinegar for added tang.

Swap the Veggies

Use diced bell peppers, grated zucchini, or radishes in place of cucumber for different crunch and color.

Add roasted red peppers or sun-dried tomatoes for a deeper flavor.

Make it Spicy

Add a pinch of red pepper flakes, sliced jalapeños, or a few drops of hot sauce to heat things up.

Low-Carb Options

Skip the wrap and serve in romaine lettuce boats, collard greens, or over a bed of mixed greens.

Try stuffing into halved bell peppers for a colorful, crunchy alternative.

Mediterranean Boost

Sprinkle with feta cheese or goat cheese for added creaminess and tang.

Protein Boost

Add a chopped hard-boiled egg to the tuna mix for even more protein.

Swap out some or all of the tuna for chickpeas or white beans for a pescatarian or vegetarian option.

Wrap Alternatives

Use pita pockets, lavash bread, or low-carb tortillas based on your preferences.

For a gluten-free option, go with gluten-free wraps or rice paper.

Q&A – Frequently Asked Questions

Can I make this wrap ahead of time?

Yes! You can prepare the tuna avocado salad up to 2 days in advance and store it in an airtight container in the fridge. However, for best texture, assemble the wraps just before eating to keep them from getting soggy.

Can I use fresh tuna instead of canned?

Absolutely. Grilled or seared fresh tuna works wonderfully. Just make sure it’s cooked, flaked, and cooled before mixing with the other ingredients.

Is this wrap gluten-free?

The filling is naturally gluten-free, but be sure to use gluten-free wraps or substitute with lettuce leaves or collard greens for a low-carb, gluten-free version.

What if I don’t like olives?

No problem! Simply leave them out or replace them with capers, roasted red peppers, or chopped artichokes.

Can I meal-prep this for the week?

Yes. Make a large batch of the tuna salad and keep it in the fridge. Store your wraps, greens, and any toppings separately, then assemble fresh daily for quick lunches.

Nutrition Information (Per wrap – approximate)

Note: Nutrition may vary depending on the type of wrap and ingredients used (e.g., mayo vs. yogurt, whole wheat vs. spinach wrap).

Conclusion

These Mediterranean Tuna Avocado Salad Wraps are the perfect balance of flavor, freshness, and nutrition. They’re easy to make, versatile, and ideal for meal prepping, busy weekdays, or even a quick picnic lunch. The creamy avocado, lean tuna, and zesty Mediterranean flavors all wrapped up with crisp greens make every bite both satisfying and healthy.

Whether you’re watching your carbs, boosting your protein, or just craving something refreshing, this wrap has you covered. Give it a try, and don’t be surprised if it becomes a regular on your meal rotation!