High-Protein Tuna Salad Wraps

Creamy tuna salad rolled in a low-carb wrap — high protein, low carb, and ready in 10 minutes

These high-protein tuna salad wraps are a no-cook lunch that still feels complete. Drained tuna, Greek yogurt, crisp celery, red onion, and dill get rolled into a low-carb wrap. Each wrap delivers 32 g of protein and only 5 g net carbs.

High protein, low carb, and ready as soon as you mix and roll.

Prep10 min

Cook0 min

Servings2

Protein32g

Net Carbs5g

Calories280

Why you’ll love these wraps

32g protein per wrap
Only 5g net carbs
No cooking required
Ready in about 10 minutes
Crunchy celery and onion in every bite
Easy to pack for lunch

Health notes

High protein: Tuna plus Greek yogurt carry the macros.
Low carb: Use a low-carb wrap, not a flour tortilla.
Lighter dressing: Greek yogurt replaces most of the mayo.
Fresh crunch: Celery and onion keep it from feeling heavy.

Key element — drain the tuna well

Watery tuna makes a soggy wrap. Press the tuna in a sieve or with paper towels before mixing so the salad stays creamy, not wet.

Ingredients

Tuna salad (2 wraps)

2 cans (5 oz / 142g each) tuna in water, well drained
⅓ cup full-fat Greek yogurt
1 Tbsp mayonnaise (optional, for extra creaminess)
1 celery stalk, finely diced
2 Tbsp red onion, finely diced
1 Tbsp fresh dill, chopped, plus extra for garnish
1 tsp lemon juice
½ tsp Dijon mustard
Salt and black pepper, to taste

To assemble

2 low-carb wraps or tortillas
Optional: lettuce leaves inside the wrap

Swaps

Higher protein: Keep all Greek yogurt and skip extra mayo.
No wrap: Serve the salad in lettuce cups.
Chicken: Use canned chicken the same way.
Spicy: Add chopped pickle and a pinch of cayenne.

Instructions

Drain and mix. Drain the tuna very well and flake it into a bowl. Stir in Greek yogurt, mayo if using, celery, red onion, dill, lemon juice, Dijon, salt, and pepper.

Taste. Add more lemon, salt, or dill if needed. The salad should be creamy but not wet.

Fill. Warm the wraps for 10 seconds if they crack. Lay a lettuce leaf in the center if using, then add half the tuna salad to each wrap.

Roll and serve. Fold the sides in, roll tightly, and slice in half. Garnish with extra dill.

Pro tips

Don’t overfill or the wrap will split.
A lettuce lining keeps the wrap from getting soggy in a lunchbox.
Tuna packed in water is leaner; oil-packed tastes richer but adds calories.
Chill the salad 10 minutes if you have time — the flavors settle.
Warm low-carb wraps briefly so they roll without tearing.

Nutrition

Nutrient	Per wrap
Calories	280
Protein	32g
Net carbohydrates	5g
Total carbohydrates	8g
Fiber	3g
Total fat	12g
Sodium	520mg

Estimates based on tuna in water, Greek yogurt, and a low-carb wrap, divided into 2 wraps. Exact numbers vary with wrap brand and how well the tuna is drained.

Variations

Dill pickle

Add chopped pickle and extra dill.

Avocado tuna

Mash ¼ avocado into the salad instead of mayo.

Spicy ranch

Stir in a little ranch seasoning and hot sauce.

Lettuce cups

Skip the wrap entirely for even fewer carbs.

Storage

Method	Time	Notes
Refrigerator	Up to 3 days	Store salad and wraps separately
Lunchbox	Same day	Roll just before eating if possible
Freezer	Not ideal	The salad weeps after thawing

FAQ

Yes, if you use a low-carb wrap. Regular flour tortillas will raise the carbs well above 5g.

Yes, but protein stays similar and fat goes up. Greek yogurt keeps the wrap lighter.

The tuna wasn’t drained well, or the wrap sat too long. Press the tuna dry and roll just before eating.

Yes. Keep it covered in the fridge for up to 3 days and assemble wraps when you eat.

Solid or chunk tuna in water is leanest. Drain it thoroughly either way.

Use large lettuce leaves. The filling still works the same.

Test your knowledge

5 quick questions about these tuna salad wraps

1. Protein per wrap?

2. Net carbs per wrap?

3. Why drain the tuna well?

4. About how long does this take?

5. Best way to store leftovers?

High-Protein Tuna Salad Wraps