10-Minute Spicy Tuna Wraps

A protein-packed lunch option made with chunk light tuna, greek yogurt, Sriracha, and crunchy veggies folded into a whole wheat wrap.

By Cressio Rinaldi

Tuna salad is a pantry classic, and this version makes it a little more interesting. Greek yogurt replaces mayonnaise for a lighter, tangier salad, sriracha gives it a kick, and celery and green onion keep it fresh and crunchy.

It is the kind of recipe that is useful on days when you don’t want to cook. Everything comes out of a can or the fridge, it takes about 10 minutes and it doesn’t heat up the kitchen. It also packs well, which makes it a good lunch for work or school.

The one thing to watch is moisture. Canned tuna holds a lot of water, and wet tuna makes a soggy wrap. A thorough drain is the whole secret.

Read this first

1. Drain the tuna very well. Press out the extra water.
2. Taste the filling before assembling. Sriracha brands vary in heat.
3. Roll the wrap tightly, and tuck in the sides.

Prep time: 10 mins · Cook time: 0 mins · Serves 2

Ingredients

• 2 cans (5 oz each) Canned tuna in water, drained
• 1/4 cup Plain Greek yogurt
• 1 tbsp Sriracha sauce
• 1 rib Celery, finely diced
• 2 Green onions, sliced
• 2 large Whole wheat tortillas
• 1 cup shredded Romaine lettuce

Instructions

1. In a mixing bowl, combine the drained tuna, Greek yogurt, Sriracha, celery, green onions, and a pinch of salt. Look for: Tuna that is crumbly and dry, with no water pooling.
2. Stir everything together until the tuna is well coated and the mixture is creamy. Look for: A creamy, pale orange filling with flecks of green and celery. It holds together on a spoon.
3. Lay out the two whole wheat tortillas. Distribute the shredded romaine lettuce evenly in the center of each. Look for: Flat tortillas with a neat bed of lettuce down the middle.
4. Spoon the spicy tuna mixture on top of the lettuce. Look for: Filling that sits on top of the lettuce, not touching the tortilla.
5. Fold the sides of the tortillas inward, then roll them up tightly like a burrito. Serve immediately or wrap in foil for later. Look for: A tight roll that holds its shape when cut.

Nutrition

Amount per serving. Nutritional values are estimates calculated from the ingredients above and can vary.

• Calories: 260
• Fat: 3g
• Saturated Fat: 1g
• Carbohydrates: 29g
• Fiber: 6g
• Sugar: 6g
• Protein: 30g
• Sodium: 580mg
• Cholesterol: 25mg

Notes

• Storage: Store the tuna mixture separately from the tortillas and lettuce in the fridge for up to 2 days, assembling just before eating.
• Spice Level: Adjust the sriracha up or down to taste — a little goes a long way against the cool yogurt.
• Not for Freezing: Skip freezing — the yogurt-based filling won't hold its texture.

Cook It With Me

Drain the tuna

Open the 2 cans of tuna and drain them thoroughly. Press the lid against the tuna to squeeze out the water, or tip it into a small sieve and press with a spoon. The drier the tuna, the creamier the wrap.

Mix the filling

In a bowl, combine the tuna, 1/4 cup of Greek yogurt, 1 tablespoon of sriracha, the finely diced celery rib, the 2 sliced green onions and a pinch of salt. Stir until the tuna is coated and creamy, breaking up any large chunks. Taste it and add more sriracha if you like.

Lay out the wraps

Lay the 2 whole wheat tortillas flat. Spread half of the 1 cup of shredded romaine down the center of each, leaving a border of about 2 inches at the edges.

Add the tuna

Spoon the tuna mixture over the lettuce. Putting the lettuce underneath keeps the tortilla from touching the wet filling.

Roll

Fold the sides of each tortilla inward, then roll it up tightly from the bottom, like a burrito. Serve right away, or wrap in foil for later. Cut in half on the diagonal.

The Ingredients, One by One

Canned tuna in water

Two 5 oz cans, well drained. Light tuna generally has less mercury than albacore, which matters if you eat tuna often. Tuna in olive oil has a richer flavor, but needs less yogurt.

Plain Greek yogurt

It replaces mayonnaise with a tangy, protein-rich base. Use thick, plain yogurt.

Sriracha

A tablespoon gives a medium, garlicky heat. Start with less if you are unsure.

Celery and green onions

They add crunch and a fresh, sharp flavor.

Whole wheat tortillas

Large ones, about 10 inches, roll best. Warm them for a few seconds to make them flexible.

Romaine lettuce

Shredded, it adds crunch and acts as a barrier between the filling and the tortilla.

The Technique Behind It

Why drain thoroughly

Water in the tuna thins the yogurt and makes the filling runny. Pressing it dry gives a creamy, scoopable salad.

Why lettuce goes first

A layer of lettuce between the tortilla and the filling stops moisture from soaking into the bread.

Why roll tightly

A loose wrap falls apart. Tucking in the sides and rolling firmly holds everything in.

Mistakes That Cost You the Dish

• Wet tuna The filling turns runny and the wrap soggy.
• Overfilling It bursts when you roll it.
• Cold, stiff tortillas They crack. Warm them first.
• Skipping the taste Heat varies. Check the seasoning.
• Assembling too early The tortilla goes soft.

Fix It: If This Happens, Do This

Problem	Likely cause	Fix
Filling is runny	Wet tuna	Drain it again and add a little more tuna.
Filling is too spicy	Too much sriracha	Stir in more yogurt.
Filling is bland	Not enough salt or heat	Add salt, a squeeze of lemon and more sriracha.
Wrap is soggy	Moisture	Add the lettuce first and wrap right before serving.
Wrap falls apart	Not rolled tightly	Roll tighter and wrap in foil.

What Each Ingredient Does (and What You Can Swap)

Ingredient	Its job	Swap, and what changes
Canned tuna	Protein	Canned salmon or chicken work.
Greek yogurt	Creamy base	Mayonnaise or avocado work.
Sriracha	Heat	Hot sauce or chili flakes work.
Celery	Crunch	Cucumber or bell pepper work.
Whole wheat tortillas	The wrap	Lettuce leaves for low-carb.
Romaine	Crunch	Spinach or arugula work.

Plan Ahead

• Make ahead: Mix the filling up to 2 days ahead.
• Fridge: The filling keeps for 3 days. Assemble the wraps fresh.
• Packing: Wrap in foil and eat within a few hours.
• Freezer: Not recommended.

What to Serve With It

Serve with fruit, chips or a simple cucumber salad. The filling is also good on crackers or in a lettuce wrap.

Questions People Ask

About the Author

Cressio Rinaldi

Cressio Rinaldi is the recipe developer behind Cressio Recipes. He cooks, tests, and writes every recipe on the site himself — refining each one until it's simple enough for a weeknight and good enough to make again. He's not a trained chef, just someone who cooks constantly and pays close attention to what actually makes a recipe work.