20-Minute Dinners
Tuna and Vegetable Tortilla Wrap
This quick tortilla wrap is a textbook emergency dinner for busy weeknights when you want a nutritious, high-protein meal without turning on the stove. Tender canned tuna serves as a clean protein source that satisfies hunger instantly. Crisp grated carrots and fresh salad greens introduce a vibrant crunch, while a light garlic-yogurt spread infuses the flour tortilla with moisture. Everything comes together effortlessly in mere minutes, resulting in a neat and portable wrap that is easy to enjoy on the move.
Dishday
Recipe overview
- Total time
- 10 min
- Prep
- 10 min
- Servings
- 4
- Difficulty
- Medium
- Cuisine
- 20-Minute Dinners
Nutrition
per serving
- Calories
- 360 kcal
- Protein
- 24 g
- Fat
- 10 g
- Carbs
- 42 g
- Fiber
- 4 g
Step by step
Method
- 01
Open the canned tuna, carefully drain away all excess liquid,…
Open the canned tuna, carefully drain away all excess liquid, transfer the fish meat to a small bowl, and gently flake it into bite-sized pieces using a fork.
- 02
Thoroughly wash and peel the fresh carrots, then grate them o…
Thoroughly wash and peel the fresh carrots, then grate them on a medium or large grater into thin, juicy shreds.
- 03
Prepare the light spread
Prepare the light spread: in a small container, blend the thick Greek yogurt, a teaspoon of lemon juice, a pinch of salt, and press in one garlic clove, stirring well until smooth.
- 04
Rinse the fresh salad greens or spinach under cold water, sha…
Rinse the fresh salad greens or spinach under cold water, shake off the moisture, and dry them completely with paper towels to keep the wrap from getting soggy.
- 05
Lay the flour tortilla flat on a clean cutting board and use…
Lay the flour tortilla flat on a clean cutting board and use a spoon to spread the garlic-yogurt sauce evenly across the surface, leaving a 2-cm border around the edges.
- 06
Arrange a bed of dried salad greens along one side of the tor…
Arrange a bed of dried salad greens along one side of the tortilla, scatter the shredded carrots over the top, and evenly layer the flaked tuna chunks.
- 07
Fold the opposite side edges of the tortilla inward over the…
Fold the opposite side edges of the tortilla inward over the filling, then roll up tightly starting from the filling-loaded edge to secure the wrap completely.
Dishday
Useful advice
Cooking tip
To make the flour tortillas more pliable and prevent them from tearing while rolling, warm them for 10-15 seconds in a dry skillet or microwave.
How to serve
Slice the wrapped tortilla diagonally in half before serving — this makes it much easier to handle and beautifully showcases the colorful interior layers.
How to store
If planning to take the wrap to go, wrap it tightly in aluminum foil or parchment paper. Store in the fridge for up to 24 hours so the tortilla stays firm.
Note
A sheet of thin flatbread (lavash) can easily substitute for the flour tortillas; simply cut it into even portion-sized rectangles.
