Florencia Baldini Last Updated on April 25, 2026

This is one of those recipes you make once… and then keep coming back to. It’s fresh, crunchy, packed with protein, and comes together in minutes. Perfect for a quick lunch or light dinner that actually keeps you full and satisfied.

You know that feeling when you open the fridge, have basically nothing planned, and somehow end up with something that looks and tastes like you actually tried? That’s this wrap. I genuinely make this on rotation — it takes under 10 minutes, uses ingredients I almost always have on hand, and somehow manages to feel both light and satisfying at the same time.

The secret is in the chopping technique. Rather than mixing everything in a bowl, you pile the tuna, yoghurt, olives, mustard, sweetcorn and dill onto a chopping board and chop it all together. It blends the flavours without making everything mushy, and gives the filling this lovely chunky-yet-creamy texture that just works so well in a lettuce leaf.

And the crispy prosciutto on top? Non-negotiable. Don’t skip it. That salty crunch against the creamy filling and the cool avocado is everything.

Why You’ll Love This Recipe

High-protein and genuinely satisfying
Fresh, crunchy and full of flavour
Made with wholesome, simple ingredients
Ready in under 10 minutes
Low carb — no bread, no tortilla needed
Easy to track on MyFitnessPal
Perfect for fat loss without feeling restricted

Nutritional Values (per serving)

435 calories | 19.2g Carbs | 23.1g Fat | 36.5g Protein

At 435 calories with close to 39g of protein, this wrap is one of those meals that genuinely keeps you full for hours. For context — that’s more protein than many chicken dishes, and all from a 10-minute lunch. The avocado and olives bring in healthy monounsaturated fats, and by using lettuce instead of a tortilla you’re saving around 150–200 calories without sacrificing any of the satisfaction.

Why This Wrap is Perfect for Fat Loss

I always say that eating well for fat loss shouldn’t feel like punishment — and this recipe is proof of that. It’s one of those meals that looks indulgent, feels satisfying, and still fits perfectly into a calorie deficit. The high protein content is key: protein keeps you full, supports muscle, and has the highest thermic effect of all three macronutrients, meaning your body actually burns more calories digesting it.

Swapping the wrap for lettuce leaves is one of my favourite tricks. You still get that satisfying hand-held experience, but without the extra carbohydrates or calories from a tortilla or bread. And the yoghurt instead of mayo? That alone saves around 80–100 calories while adding extra protein and a lovely tangy creaminess.

Can I Meal Prep This?

Partially, yes! The tuna filling keeps really well in the fridge for up to 2 days — just store it in an airtight container and add the avocado and prosciutto fresh when you’re ready to eat. The avocado will go brown if stored assembled, and the lettuce will go soggy, so always keep those separate.

I actually love batch-making a double portion of the filling on Sunday and having it ready for quick lunches. Pair it with a side of cherry tomatoes or some cucumber slices and you’ve got a brilliant prep-ahead lunch that feels anything but boring.

Swaps

Not a fan of olives? Leave them out or swap for a small handful of capers — they give the same briny punch with even more intensity.
No prosciutto? Crispy bacon or pancetta work just as well, or skip it entirely for a lighter version.
Greek yoghurt can be swapped for sour cream or a thick dairy-free yoghurt if needed.
And if you don’t have dill, fresh chives or a pinch of dried mixed herbs do the job beautifully. The beauty of this recipe is that it’s very hard to get wrong — use what you have and make it yours.

Storage

The tuna filling keeps well in an airtight container in the fridge for up to 2 days, making it brilliant for meal prep. Just store everything separately — the avocado will brown and the lettuce will go soggy if assembled in advance. Add the crispy prosciutto and avocado fresh when you’re ready to eat. I’d avoid freezing this one as the yoghurt and avocado don’t thaw well. If you’re batch-making, a double portion of the filling takes no extra effort and means lunch is sorted for two days straight.