This is a variation of our healthy wrap base recipe. Combining hummus with tuna creates an easy tuna salad of sorts with tons of flavor and nutrition! Add some veggies and wrap it up in a whole grain tortilla, and you got yourself a delicious lunch. Give this hummus tuna wrap a try!
Learn How to Make the Base Recipe
Must Know Cooking Skills
For recipe success, learn how to:
Culinary Tips for the Best Hummus Tuna Wrap
Learn how to slice and dice like a pro in our knife skills 101 course!
Check to see if you need to drain the tuna. Some tuna pouches don’t require draining, but the cans can have quite a bit of water.
To fold your wrap restaurant style, place the hummus and tuna mixture slightly off center towards the top of the tortilla, fold the bottom of the tortilla over the hummus tuna mixture, pull back to spread the mixture, fold in the sides, then roll like a burrito!
Ingredient Substitutions
- Whole Grain Tortilla: use a large 12” whole grain tortilla or wrap. Choose options with as few ingredients as possible.
- Red Pepper Hummus: substitute any flavor of hummus. Any kind will work!
- Tuna: select wild-caught tuna in water. Albacore or light both work. Choose low-sodium (≤140 mg) cans if possible. You can also substitute canned salmon.
- Italian Parsley: substitute basil, cilantro, dill, or oregano. All of these herbs will compliment the tuna well.
- Granulated Garlic: substitute a dash of garlic powder. You can use fresh garlic, but be careful. It’s very strong when raw! Half a small clove should be plenty.
- Spinach: substitute any leafy green. Arugula or baby kale would be especially delicious.
- Shredded Carrots: substitute finely diced carrots or any other vegetable.
Recipe Variations
Make hummus from scratch to take your wrap to the next level!
Add more herbs or spices to the tuna hummus salad to boost flavor. If you like spice, a bit of sriracha or hot sauce can be added to the mixture.
Looking for a hummus tuna sandwich instead? Follow the recipe, but put the fillings between two slices of whole grain bread.
Want to create a wrap recipe of your own? Use our base recipe as a guide, check out our other variations, and have fun customizing it to your taste!
Equipment Recommendations
You don’t need any fancy equipment for this hummus tuna wrap recipe, just a few kitchen essentials:
- Mixing Bowl
- Measuring Spoons & Cups
- Cutting Board
- Chef’s Knife
- Mini Spatula Spreader
- Reusable Zip Top Bag or Airtight Container (if not serving immediately)
Check out our essential equipment guide to stock your kitchen with ALL the tools you need to prepare anything!
Are canned tuna wraps healthy?
Canned tuna is a great affordable option to include seafood in your diet. Paired with a whole grain tortilla, hummus, and colorful vegetables, this wrap is both delicious and nutritious.
Whole Grain Tortillas
Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytonutrients. Replacing refined grains (i.e. white flour tortillas) with whole grains (i.e. whole wheat tortillas) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer.
Tuna
Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like tuna, is high in EPA and DHA omega-3 fatty acids, which is good for heart and brain health.
Hummus
Beans are one of our favorite foods because they are packed with high quality nutrients. All of the world’s longest lived populations consume beans weekly, if not daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight.
Spinach, Carrots, and Parsley
Vegetables and herbs provide fiber, phytonutrients, vitamins, and minerals.
Check out our Food as Medicine article to learn more about the health benefits of different foods and ingredients.
Hummus Tuna Wrap Serving Suggestions
Serve this healthy wrap alongside some fresh fruit to create a balanced meal.
Storage Tips
You can definitely make this wrap the night before you plan to eat it for lunch, but we wouldn’t recommend holding it longer or the tortilla may get soggy.
Learn how to build a healthy balanced meal with our Whole Life Plate, meal plan, and book!
Want more healthy lunch ideas?
Check out this article for easy lunch ideas for work.
Check out this article for vegetarian lunch ideas for kids.
Finally, read through this article for easy school lunches.
Hummus Tuna Wrap
Ingredients
- ¼ cup red pepper hummus
- ⅛ teaspoon granulated garlic
- 1 Tablespoon chopped Italian parsley
- 5 oz tuna, drained if needed
- 2, 10-12" whole grain wraps or tortillas
- 1 cup spinach
- ¼ cup shredded carrots
Instructions
- Combine hummus, granulated garlic, and parsley in a large bowl. Add undrained tuna and using clean hands, crumble into small pieces. Mix gently until all ingredients are combined.
- Divide the hummus tuna mixture between the two tortillas, placing it slightly above the center of each tortilla. Top each wrap with ½ cup spinach and 2 Tablespoons shredded carrots.
- Fold the bottom of the tortilla up over the fillings, pull back, tuck in the ends, then roll tightly. Cut in half if desired. Enjoy!
