This tuna roti wrap is the high-protein lunch you will actually crave: a soft toasted roti folded around creamy tuna salad, chopped egg, crunchy cucumber, and crisp iceberg lettuce. With 28 grams of protein per wrap, it keeps you full for hours — no sad desk lunch here. It comes together in minutes with pantry staples.
Ingredients
- 1 roti flatbread
- 80 g (2.8 oz) tuna, drained
- 1 egg, hard-boiled and chopped
- 30 g (1 oz) red onion, diced
- 50 g (1.7 oz) cucumber, diced
- 20 g (1.5 tbsp) cream cheese
- 30 g (1 oz) iceberg lettuce
Instructions
- Toast the roti in a dry skillet until warm and lightly golden.
- Mix the tuna with the chopped egg, onion, cucumber, and cream cheese.
- On one half of the roti, layer the iceberg lettuce and the tuna mixture; fold the other half over and serve.
Tips
- Drain the tuna well so the filling stays creamy rather than watery, and warm the roti just before assembling so it folds without cracking.
- Swap the cream cheese for Greek yogurt for an extra protein boost, and add a squeeze of lemon for brightness. Canned tuna is a lean protein powerhouse — the USDA has helpful resources on including seafood in a healthy diet.
- Meal-prep friendly: mix the tuna salad a day ahead and keep it chilled, then assemble just before eating so the roti stays soft. For more make-ahead inspiration, browse Allrecipes.
If you are a wrap person, our Egg Tortilla Wrap is another 10-minute favorite. Our Tuna Bruschetta with Cream Cheese makes a lovely starter, or go warm and melty with our Hot Crispy Tuna Melt Sandwich.
Nutrition: per piece: 415 kcal, protein 28 g, fat 18 g, carbs 36 g.