A quick lunch that doesn’t feel like a chore
These wraps are fast to make and full of fresh flavour. You get the creamy tuna mix, nutty spelt, and crunchy veg—all wrapped in a soft tortilla. They’re great for a packed lunch, easy dinner, or no-fuss meal prep.
Why spelt works brilliantly here
Spelt brings texture and bite that you don’t get with rice or couscous. It’s rich in fibre, cooks in under 20 minutes, and works well cold. Combined with tuna, a little yoghurt, and crunchy salad bits—it just works.
Spelt and Tuna Salad Wraps
Description
High-fibre, protein-rich wraps filled with creamy tuna, cooked spelt, and fresh crunchy veg. A fast, no-fuss, satisfying meal ready in under 30 minutes.
Ingredients
Instructions
Cook the Spelt:
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Boil spelt in lightly salted water for 15 minutes until tender. Drain and cool slightly.
Make the Tuna Mix:
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In a bowl, mix tuna, Greek yoghurt, mustard, lemon juice, and pepper until creamy.
Assemble the Wraps:
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Lay out tortillas. Add a small handful of salad leaves to the centre of each.
Add Fillings:
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Spoon in cooked spelt, then top with tuna mixture, grated carrot, cucumber, and red pepper.
Wrap & Serve:
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Fold in the sides and roll tightly. Slice in half and serve immediately or wrap in foil for later.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 370kcal
- % Daily Value *
- Total Fat 8g13%
- Saturated Fat 2g10%
- Cholesterol 30mg10%
- Sodium 390mg17%
- Potassium 540mg16%
- Total Carbohydrate 42g15%
- Dietary Fiber 6g24%
- Sugars 4g
- Protein 26g52%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
- Best eaten fresh, but keeps in the fridge for up to 2 days.
- Add hot sauce or chilli flakes for a bit of heat.
- Swap yoghurt for light mayo if preferred.
Optional Substitutions & Storage
- Tuna alternative: Use cooked chicken, salmon, or chickpeas.
- Dairy-free: Replace yoghurt with a vegan alternative.
- Wrap alternative: Use lettuce leaves or pita pockets.
- Storage: Wrap tightly in foil and chill for up to 48 hours.
- Make-ahead: You can prep all components and assemble just before eating.
spelt, tuna wrap, healthy lunch, high-protein, quick, easy, low-cost
