Description
The Tuna Avocado Egg Wrap is a nutritious and satisfying wrap that combines lean tuna, creamy avocado, and fluffy scrambled eggs all wrapped up in a soft tortilla. It’s perfect for a protein-rich breakfast, lunch, or post-workout meal that’s easy to make and incredibly filling.
Ingredients
Scale
- 1 large whole wheat or spinach tortilla
- 1/2 ripe avocado, mashed
- 1 can (5 oz) tuna in water, drained
- 2 large eggs
- 1 tbsp milk (optional, for fluffier eggs)
- Salt and black pepper to taste
- 1 tsp olive oil or butter
- 1/4 cup diced tomatoes (optional)
- 1 tbsp chopped red onion (optional)
- 1/2 cup baby spinach or arugula
Instructions
- In a small bowl, mash the avocado and season with salt and pepper. Set aside.
- In another bowl, beat the eggs with milk (if using), salt, and pepper.
- Heat olive oil in a skillet over medium heat and scramble the eggs until just set. Remove from heat.
- In a separate bowl, mix the drained tuna with chopped onion and tomatoes, if using.
- Warm the tortilla in a pan or microwave until pliable.
- Spread the mashed avocado down the center of the tortilla.
- Top with scrambled eggs, tuna mixture, and baby spinach.
- Roll the tortilla tightly into a wrap, tucking in the sides as you go.
- Slice in half and serve immediately or wrap for later.
Notes
- Use a low-carb or gluten-free tortilla for dietary preferences.
- For extra flavor, add a sprinkle of feta or shredded cheese before wrapping.
- Can be prepped the night before and stored in the fridge for a quick grab-and-go meal.
Nutrition
- Serving Size: 1 wrap
- Calories: 370
- Sugar: 2g
- Sodium: 520mg
- Fat: 19g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 29g
- Cholesterol: 275mg
Keywords: tuna avocado wrap, egg breakfast wrap, healthy lunch wrap, protein wrap, tuna and egg, easy wrap recipes