10-Minute Tuna White Bean Wraps (Print Version)

A protein-rich wrap blending tuna, white beans, fresh veggies, and zesty dressing for a light meal.

# What You’ll 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)

# Step-by-Step:

01 - In a medium bowl, combine 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 mixture. Toss gently to combine.
03 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
04 - Pour the dressing over the tuna and bean mixture. Stir until evenly coated.
05 - Lay tortillas flat and 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 and roll up tightly to form wraps. Slice in half if desired.
08 - Serve immediately or wrap in parchment paper for portable consumption.

# Expert Tips:

01 -
  • It actually tastes bright and satisfying without relying on heavy mayonnaise to make it work.
  • You can have lunch ready before your coffee gets cold, which is genuinely life-changing on hectic mornings.
  • The protein combo of tuna and white beans keeps you full for hours without the afternoon energy crash.
02 -
  • The dressing is everything—don't skip it or make it weak, because it's what transforms separate ingredients into a cohesive, craveable dish.
  • Soggy wraps happen when you assemble too far in advance or when you don't drain your tuna and beans thoroughly, so timing and attention to moisture control are essential.
03 -
  • Room-temperature tortillas roll much more smoothly than cold ones, so pull them out a few minutes before you plan to use them.
  • If you're a fresh herb person, a small handful of chopped parsley stirred into the filling takes this from simple to special without adding much prep time.
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