10-Minute Tuna White Bean Wraps (Printer-Friendly)

A fresh protein wrap with tuna, white beans, crisp veggies, and tangy dressing ready in minutes.

# What You Need:

→ Protein & Beans

01 - 1 can (5 oz) tuna in water, drained
02 - 1 cup canned white beans (cannellini or navy beans), rinsed and drained

→ Vegetables

03 - 1/2 cup cucumber, diced
04 - 1/2 cup cherry tomatoes, quartered
05 - 1/4 small red onion, finely chopped
06 - 1 cup baby spinach or mixed greens

→ Dressing

07 - 2 tablespoons extra-virgin olive oil
08 - 1 tablespoon freshly squeezed lemon juice
09 - 1 teaspoon Dijon mustard
10 - 1 small garlic clove, minced
11 - 1/4 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

→ Wraps

13 - 2 large whole wheat or spinach tortillas (8-10 inches diameter)

# Directions:

01 - In a medium bowl, combine the drained tuna and white beans. Lightly mash with a fork to achieve a chunky texture.
02 - Add diced cucumber, cherry tomatoes, and red onion to the tuna and bean mixture. Toss gently until well combined.
03 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
04 - Pour the prepared dressing over the tuna and bean mixture. Stir until all components are evenly coated.
05 - Lay tortillas flat on a clean work surface. Arrange baby spinach or mixed greens down the center of each tortilla.
06 - Spoon the tuna and white bean salad evenly over the greens on each tortilla.
07 - Fold in the sides of each tortilla and roll up tightly to form wraps. Slice in half diagonally if desired.
08 - Serve immediately or wrap in parchment paper for portable consumption.

# Expert Suggestions:

01 -
  • Ready in the time it takes to chop a cucumber, which means no excuses to skip lunch.
  • Protein hits different when beans and tuna work together, keeping you full way past the 3 PM slump.
  • Tastes restaurant-fresh because lemon and good olive oil make pantry staples feel luxurious.
02 -
  • Don't skip draining your tuna thoroughly or your wrap becomes a moisture bomb that falls apart the moment you pick it up.
  • The greens layer is not optional even if you think you don't need it, that thin barrier between filling and tortilla makes an enormous difference in texture and prevents sogginess.
03 -
  • Make your dressing in the bottom of the bowl you'll use for tuna and beans, one less thing to wash and the dressing is already waiting when you add the proteins.
  • Room temperature tortillas make rolling effortless, cold ones straight from the fridge crack and tear no matter how carefully you try.
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