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Tuna and White Bean Wraps
Tuna & White Bean Wraps are a wholesome, protein-packed meal that blends the creamy texture of cannellini beans with the rich flavor of tuna, brightened by fresh lemon juice, red onion, and parsley. This Mediterranean-inspired wrap is light yet filling, making it perfect for lunch, a picnic, or a quick dinner. The combination of beans and tuna not only enhances the nutritional value but also provides a satisfying bite. With juicy cherry tomatoes adding freshness and tortillas providing convenience, this dish strikes the perfect balance between hearty and healthy. It’s a great go-to recipe when you want something quick, nourishing, and flavorful.
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Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Lunch
Cuisine Mediterranean
Servings 6
Calories 310 kcal

Ingredients
  

  • 2 tbsp lemon juice
  • 3 tbsp red onion (minced )
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 2 tbsp olive oil
  • 30 oz cannellini beans, (rinsed, drained, and coarsely mashed)
  • 10 oz tuna (drained)
  • 1 cup cherry tomatoes (sliced)
  • ¼ cup fresh parsley (minced )
  • 6 tortilla wraps

Instructions
 

Step 1: Make Dressing

  • Combine lemon juice, minced red onion, salt, and black pepper. Whisk in olive oil. Set aside.

Step 2: Prepare Filling

  • Place beans, tuna, cherry tomatoes, and parsley in a large bowl.
  • Pour dressing over mixture and stir gently to combine.

Step 3: Assemble Wraps

  • Place about ¾ cup of bean mixture on one side of a tortilla.
  • Roll the tortilla tightly and cut in half diagonally.
  • Repeat with remaining wraps.

Step 4: Serve

  • Serve with carrot and cucumber sticks for a refreshing side.

Tips

  • Use whole-wheat tortillas to increase fiber.
  • Add sliced avocado for creaminess and extra healthy fats.
  • Swap parsley for basil or cilantro for a different flavor profile.
  • Add chopped cucumber or bell pepper for crunch.
  • Use olive-oil packed tuna for richer flavor (drain lightly).
  • Add feta crumbles for a Mediterranean twist.
  • Make ahead: bean-tuna filling keeps 2 to 3 days refrigerated.
  • Turn into lettuce wraps for a low-carb version.
  • Add a dash of red pepper flakes for heat.
  • Include a dollop of Greek yogurt or hummus inside the wrap.

Nutrition

Calories: 310kcalCarbohydrates: 34gProtein: 21gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 5.5gCholesterol: 25mgSodium: 480mgPotassium: 540mgFiber: 7gSugar: 3gVitamin A: 450IUVitamin C: 8mgCalcium: 85mgIron: 3.5mg
Keyword easy meals, healthy lunch, Mediterranean style, no-cook, protein packed, quick wrap, tuna wraps, white beans
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