Spelt and Tuna Salad Wraps

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.

Prep Time 10 mins

Cook Time 15 mins

Total Time 25 mins

Cuisine: European

Courses: Lunch

Difficulty: Beginner

Servings: 4

Estimated Cost: 4.50

Calories: 370

Best Season: Suitable throughout the year

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

100 g Spelt, cooked (approx. 250 g once cooked)
160 g Tuna in spring water (drained)
2 tbsp Greek Yoghurt, plain or low-fat
1 tsp Dijon Mustard
½ tsp Lemon Juice
¼ tsp Black Pepper
1 Small Carrot (grated)
½ Cucumber (thinly sliced)
1 Small Red Pepper (thinly sliced)
4 Large Tortilla Wraps (wholemeal if preferred)
1 handful Mixed Salad Leaves

Instructions

Cook the Spelt:

1
Boil spelt in lightly salted water for 15 minutes until tender. Drain and cool slightly.

Make the Tuna Mix:

2
In a bowl, mix tuna, Greek yoghurt, mustard, lemon juice, and pepper until creamy.

Assemble the Wraps:

3
Lay out tortillas. Add a small handful of salad leaves to the centre of each.

Add Fillings:

4
Spoon in cooked spelt, then top with tuna mixture, grated carrot, cucumber, and red pepper.

Wrap & Serve:

5
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.

Keywords: spelt, tuna wrap, healthy lunch, high-protein, quick, easy, low-cost

Tips & Variations

Make it your own with simple swaps

Add crunch: Try red onion, shredded cabbage, or radish.
Boost flavour: Add chopped herbs like parsley or dill to the tuna mix.
Low-carb option: Skip the wrap and serve it all in a bowl as a spelt salad.
For kids: Leave out mustard and slice the wraps into pinwheels.

Conclusion

These spelt and tuna salad wraps are quick, balanced, and ideal for busy days. They’re fresh, filling, and easy to adjust based on what’s in your fridge. Give them a go and tag us if you do—we’d love to see your version!

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-tuna-salad-wraps/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!