10-Minute Tuna White Bean Wraps (Print Version)

Fresh wraps with tuna, white beans, veggies, and tangy dressing for a light, speedy meal.

# Components:

→ Protein & Beans

01 - 1 (5 oz) can 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 inch diameter)

# Method:

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 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. Fold in the sides and roll up tightly to form wraps.
07 - Slice wraps in half if desired. Serve immediately or wrap in parchment for portable consumption.

# Expert Advice:

01 -
  • Lunch is ready in the time it takes to answer a few emails, making it impossible to talk yourself into drive-thru food.
  • High protein keeps you full through the afternoon without that heavy feeling that weighs down your 3 PM energy.
  • No mayo means no mystery ingredients and a cleaner taste that lets the real flavors shine through.
02 -
  • Drain your tuna and beans thoroughly or moisture will turn your wrap into a mushy disappointment halfway through eating it.
  • Layer greens first on the tortilla; this creates a moisture barrier that's invisible but absolutely game-changing for keeping your wrap intact.
03 -
  • Make the dressing first and let it sit for two minutes; the garlic will soften and infuse more gently into the oil.
  • If you're prepping these the night before, assemble everything except the tortilla and wrap those separately in the morning to avoid sogginess.
Return