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Heart-healthy and satisfying, this Mediterranean Tuna Wrap is loaded with good-for-you veggies, beans and protein. Rolled up in a multi-grain wrap, this is the best portable lunch on the planet!
Sandwiches are easy. So easy they get boring because you end up making the exact same thing every single day. And taking leftovers to work the very day after you just had them for dinner takes a little of the excitement out of your short mid-day break. Even working from home, I get caught in the same lunchtime rut. You want something quick and easy, but equally tasty; you want a lunch to make you sing and dance down the cubicle aisles. You want this Mediterranean Tuna Wrap.
Well, you may not sing and dance, but it definitely deserves at least a little dance in your office chair. This Mediterranean tuna wrap recipe is full of fresh, zesty flavor, it’s super easy to make, fabulous for meal prep, and as if all that isn’t enough of a selling point, it’s also (gasp!) good for you. It’s the kind of lunch that leaves you feeling energized and ready to crush the rest of your day—not like those sad frozen desk lunches that make you want to crawl under the table and take a nap.
Instead of the usual creamy tuna salad dressing, this Mediterranean tuna salad is made with a zippy combination of balsamic vinegar and olive oil, which is the perfect complement to the briny, tangy flavors of artichoke hearts and olives. Cannellini beans add extra protein, and a roasted garlic aioli tops it all off.
Are you dancing in your office chair yet? You should be, because this is going to be a GOOD lunch.
Ingredients for Mediterranean Tuna Wraps
Here’s a quick rundown of what you’ll need for this recipe. For the full measurements, scroll down to the recipe card.
- Yellowfin Tuna – Get the kind packed in olive oil, not water. We’re going for Mediterranean vibes here.
- Cannellini Beans – Rinse these well to get rid of the canned bean funk, then drain them well to make sure they don’t water down your tuna salad.
- Marinated Artichoke Hearts – These have more flavor than the kind that are canned in water.
- Kalamata Olives – You don’t need many briny, meaty Kalamata olives to totally steal the show. They’re excellent in this salad!
- Sweet and Spicy Cherry Peppers – Chop these up so they’re evenly distributed in the filling.
- Basil – Fresh is a must! Dried basil has a musty, flat flavor that’s completely different from fresh.
- Red Onion – This should also be chopped finely. If you’re not a fan of raw onion, don’t worry—the vinegar will help mellow their bite.
- Olive Oil and Balsamic Vinegar – The components of a vinaigrette, but instead of whisking them together, we’ll just toss them with the salad.
- Salt and Pepper – I use kosher salt and freshly ground pepper.
- Roasted Garlic Aioli – Voila: my roasted garlic aioli recipe.
- Multi-Grain or Whole Wheat Wraps – Or roll the Mediterranean tuna salad into lettuce leaves for a low-carb version.
- Lettuce or Spinach – For tucking into the wraps.
How to Make a Mediterranean Tuna Wrap
The full instructions are in the recipe card below, but here’s a quick summary.
- Make the salad. Flake the tuna and toss it with the rest of the filling ingredients. Season to taste.
- Assemble the wraps. Spread the aioli in the wraps, then add the tuna salad and greens.
- Finish. Roll up the tortillas, cut in half, and serve.
Tips for Making Mediterranean Tuna Wraps
- Assemble only what you’ll eat in a day. The tuna salad is excellent for meal prep because it will last in the fridge for 2 days, but the wraps themselves don’t stay fresh quite as long. For crisp greens and non-soggy tortillas, don’t make the tuna wraps more than a day ahead.
- Serve it your way. You don’t have to do wraps! Skip the aioli and serve this salad over a bed of greens, toss it with cooked pasta (seriously, so good), or just eat it as-is. It’s also great stuffed into pitas or rolled into lavash.
- Use pitted Kalamata olives. It’s so much easier than pitting them yourself.
- Warm the tortillas a bit. Some tortillas are more pliable than others! If yours feel dry, like they’re going to tear or crumble when you start rolling them, heat them in a dry skillet or griddle for a few seconds until they’re warmed on both sides.
What to Serve With Mediterranean Tuna Wraps
- Easy Salt and Vinegar Potato Chips
- Our Best House Salad
- Whipped Feta Dip
- Mediterranean Lentil Salad
- Watermelon Feta Salad with Cucumber and Blueberries
- The Best Hummus
More Work Week Lunch Ideas
- Pesto Pasta Salad
- Buffalo Chicken Wrap
- Cuban Sandwich
- Santa Fe Chicken Salad
- Chick-fil-A Cool Wrap
- Chicken Caesar Salad Wrap
- Mediterranean Orzo Salad
- Thai Chicken Salad with Spicy Peanut Dressing
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Mediterranean Tuna Wrap
Equipment
Ingredients
- 5 ounce can of yellowfin tuna packed in olive oil, drained
- 8 ounces canned cannellini beans, rinsed and drained
- 6 ounces marinated artichoke hearts, chopped (I used DeLallo)
- 6 ounces kalamata olives, sliced
- 6 ounces sweet and spicy cherry peppers, chopped
- 3 tablespoons chopped fresh basil
- 2 tablespoons finely chopped red onion
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- kosher salt and fresh ground pepper
- 8 tablespoons roasted garlic aioli
- 4 multi-grain or whole wheat wraps
- Lettuce or spinach
Instructions
- In a medium bowl, break up the tuna with a fork and toss together with the beans, artichokes, olives, peppers, basil, onion, olive oil and vinegar. Season with salt and pepper to taste.
- (This recipe is for four wraps but you can just make one and store the remaining tuna salad in the refrigerator for up to 48 hours until ready to use.)
- Spread 2 tablespoons of the aioli on each of the wraps and top with a small amount of lettuce or spinach. Divide the tuna salad equally among each wrap and spread it out a little bit.
- Roll the wrap up and cut in half. Serve immediately or roll in plastic wrap and store in the refrigerator until your ready to enjoy.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
As an adult I hate almost all fish except canned tuna. I know, so weird. This tuna wrap looks fantastic and I’m loving all the flavor packed into this bad boy.
This is definitely not boring! My cubicle is in the corner of my kitchen, so I will let the singing and dancing commence. This is going on my lunch menu this week!
My mouth just watered up a bit… This is definitely a wrap with all my favorites!
That looks like a perfect lunch item for tomorrow!
I love how healthy and fun this is. I always get so bored with tuna, so this is a great way to use it with more pizzazz!
All of your talk about cubicles and lunchtime reminded me of a job where – can you believe it – bringing fish of any kind for lunch was ‘outlawed’ because people complained about the fish smell wafting through the office! Glad I don’t work there any more because I’d love this wrap for lunch any and every day of the week!