Tuna salad wrap

A light, high-protein wrap with tuna, fromage frais and raw vegetables, ready in 10 minutes. Budget-friendly and filling, it is the ideal express lunch for a healthy meal on the go without breaking the bank.

Preparation: 10 min  |  Cooking: 0 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 316 kcal · 38 g protein · 27 g carbohydrate · 5 g fat

Ingredients

• 2 wholemeal tortilla wraps
• 2 tins of tuna
• 3 tbsp fromage frais
• 1 carrot
• 2 handfuls of salad leaves
• 1 tsp mustard

Method

1. Mix the drained tuna with the fromage frais and the mustard.
2. Spread over the wraps.
3. Add the grated carrot and the salad leaves.
4. Roll up tightly and cut in half.

Nutritional benefits

Tuna provides lean protein and omega-3 for few calories, the fromage frais boosts the protein content while replacing mayonnaise, and the raw vegetables add fibre and freshness. The wholemeal wrap provides complex carbohydrate. A light, high-protein and budget-friendly lunch, perfect when slimming.

Variations and substitutions

• With mackerel or sardines.
• Gluten-free: corn tortilla.
• More raw vegetables: cucumber, pepper, sweetcorn.
• Spicier: red onion, capers, lemon.

Storage and making ahead

Make it in the morning for lunch, wrapped tightly. Put the salad leaves between the moist filling and the wrap.

💡 Good to know

Tuna in spring water (not in oil) makes the wrap lighter while keeping the protein and omega-3.

Read more

Discover more high-protein recipes · slimming recipes · dairy-free recipes.

Foods in this recipe: tortilla wraps · tuna · fromage frais · carrot · salad leaves.

You might also like these recipes: Chicken, avocado and walnut salad · Tuna, white bean and egg salad · Chicken and crunchy vegetable stir-fry.