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Tuna & White-Bean Wraps

Serves 4 (1 wrap)

10 min prep/cook

Ingredient allergen flags: Fish (tuna); Milk; Wheat; Other: Celery, Mustard

Check actual labels and cross-contact. Allergen guidance and swaps

Canned staples make four lunches with no stove time.

AI-generated illustration of Tuna & White-Bean Wraps, showing the base recipe

Ingredients

  • 2 cans light tuna, drained (226 g total)
  • 1 can white beans, drained/rinsed (255 g)
  • 1/3 cup (80 g) nonfat Greek yogurt
  • 2 celery stalks (80 g total), chopped
  • 1 Tbsp (15 g) mustard
  • 4 whole-wheat tortillas (45 g each)
  • 1 1/2 cups (100 g) shredded cabbage

Method

  1. Mash half the beans with yogurt and mustard. Fold in tuna, remaining beans and celery. Season with salt and pepper to taste.
  2. Divide filling and cabbage among tortillas; roll and refrigerate.

Allergy / dietary substitutions

Fish: replace tuna with the same weight of chickpeas. Milk: use a tolerated plain plant yogurt. Wheat: use suitable wraps or a bowl. Mustard: omit; celery: use carrot.

Training-day additions

Add fruit and crackers.

Substantive variations

The illustration shows the base recipe.

Buffalo Chickpea Crunch Wraps

Variation of Tuna & White-Bean Wraps. Serves 4 (one wrap).

15 min prep/cook

Ingredient allergen flags: Milk; Wheat; Other: Celery. Check product labels and cross-contact; substitutions change nutrition.

Tortillas may add soy, milk or other allergens beyond wheat. Hot sauce formulas differ; check for milk, soy, mustard, celery and other allergens.

Ingredients

  • 1/3 cup (80 g) nonfat Greek yogurt
  • 2 celery stalks (80 g total), chopped
  • 4 whole-wheat tortillas (45 g each)
  • 1 1/2 cups (100 g) shredded cabbage
  • 2 cans chickpeas, drained and rinsed (510 g total)
  • 2 Tbsp (30 g) cayenne-and-vinegar hot sauce; check the complete label

Method

  1. Mash half the chickpeas with yogurt and hot sauce. Fold in the remaining chickpeas and chopped celery. Taste first; hot sauce can be salty. Season with additional salt and pepper to taste.
  2. Divide filling and cabbage evenly among four tortillas. Roll, cover and refrigerate promptly. Keep the wraps cold until ready to eat.

Store / pack

Refrigerate covered at 40°F or below; use within 2 days. Pack cold with two ice sources. Do not freeze the yogurt-dressed filling.

Approximate nutrition / serving: 340 kcal · Protein 16 g · Carbohydrate 53 g · Fat 8 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate and use within 2 days. Pack with two ice sources. Do not freeze this yogurt-dressed filling. Light tuna is on the FDA/EPA 'Best Choices' list (F6, Sources).

Approximate nutrition / serving

300 kcal · Protein 24 g · Carbohydrate 40 g · Fat 5 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Tortillas may add soy, milk or other allergens beyond wheat.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 2 cans light tuna, drained (226 g total) — USDA SR Legacy FDC 173709; 226 edible g
  • 1 can white beans, drained/rinsed (255 g) — USDA SR Legacy FDC 175203; 255 edible g
  • 1/3 cup (80 g) nonfat Greek yogurt — USDA SR Legacy FDC 170894; 80 edible g
  • 2 celery stalks (80 g total), chopped — USDA SR Legacy FDC 169988; 80 edible g
  • 1 Tbsp (15 g) mustard — USDA SR Legacy FDC 172234; 15 edible g
  • 4 whole-wheat tortillas (45 g each) — USDA SR Legacy FDC 174081; 180 edible g
  • 1 1/2 cups (100 g) shredded cabbage — USDA SR Legacy FDC 169975; 100 edible g
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