How to Make No-Cook Tuna & Bean Wraps in Just 10 Minutes!

Tired after work? You're not alone—77% of Americans feel too exhausted to cook. 

A recent survey conducted by Talker Research, commissioned by Kevin's Natural Foods, found that 77% of Americans admit there are days when they're too exhausted to cook after work. This widespread fatigue has led many to seek quick and healthy meal solutions that require minimal effort. 

That’s why this No-Cook Tuna & Bean Wraps recipe is such a game-changer! It's packed with protein, fiber, and flavor—all while taking less than 10 minutes to whip up from pantry staples.

Whether you're managing a hectic work schedule, juggling kids’ activities, or just too exhausted to turn on the stove, this recipe is your go-to. It’s satisfying, nutritious, and requires zero cooking. Best of all? It's naturally egg-free, dairy-free, soy-free, and nut-free—making it friendly for a wide variety of diets. Now, let's get started!

How to Make No-Cook Tuna & Bean Wraps

Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes

Servings: 4 | Difficulty: Easy 

Ingredients

• • 1 (15-ounce) can cannellini beans, drained and rinsed
  • 1 (4-ounce) can light tuna in water, drained and flaked with a fork
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh parsley, finely chopped
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 4 (8-inch) whole wheat tortillas
  • 1 ripe avocado, sliced

Optional Garnish Ideas: Squeeze lemon juice, shredded lettuce, thinly sliced cucumbers, or red onion.

Instructions

Step 1: Mix the Tuna and Bean Filling

In a mixing bowl, combine the drained cannellini beans, flaked tuna, olive oil, chopped parsley, salt, and pepper. Gently toss everything using a silicone spatula until fully combined.

Step 2: Warm the Tortillas

Microwave each whole-wheat tortilla for about 10 seconds. This makes them softer and easier to roll.

Step 3: Assemble the Wraps

Divide the tuna-bean mixture evenly among the four tortillas. Place it in the center, then top with fresh avocado slices.

Step 4: Roll It Up and Serve

Roll each tortilla tightly into a wrap. If desired, cut in half for easy serving, or use Zulay’s kitchen knives for a clean cut. Serve immediately or pack for lunch.

Health Benefits of Tuna & Bean Wraps

• • Tuna is a lean source of protein and omega-3 fatty acids that support brain and heart health.
  • Cannellini beans are rich in plant-based protein, fiber, and iron—excellent for digestion and sustained energy.
  • Avocados provide healthy fats and essential nutrients like potassium and folate.
  • Olive oil is a heart-healthy fat that offers anti-inflammatory benefits.

With zero cooking required, this wrap recipe retains the natural freshness and nutrients of every ingredient!

Make Your Own No-Cook Tuna & Bean Wraps Today!

There’s truly no excuse not to eat well when dinner takes just 10 minutes and absolutely zero cooking effort. These No-Cook Tuna & Bean Wraps check all the right boxes—quick, easy, nutritious, and surprisingly satisfying. This is good especially when you're juggling Zoom meetings and need a work-from-home lunch, rushing to feed the kids an after-school snack, craving a light yet filling dinner, or packing for a road trip or summer picnic. With every bite, you’llunderstand why this recipe is a keeper. The best part? It’s endlessly customizable—toss in any fresh veggies, herbs, or spices you have on hand and make it your own.

Other Kitchen Tools You Need for the Perfect Wrap

Want to make prep even easier and faster? Upgrade your kitchen game with these top-rated tools from Zulay Kitchen—designed to save you time and hassle:

• • Adjustable Silicone Pot Strainer – Effortlessly drain canned beans or rinse veggies without needing a bulky colander.
  • Mixing Bowl Set – Perfect for mixing your tuna and bean filling, and they come with lids for easy storage.
  • Heavy Duty Can Opener – Open cans quickly and smoothly with minimal effort—no more struggling with stubborn lids.

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Frequently Asked Questions About This Recipe

Can I use a different type of bean in this recipe?

Absolutely. While cannellini beans are soft and mild, other beans like chickpeas, black beans, or navy beans work well too. Just make sure they’re drained and rinsed. If you're using firmer beans like chickpeas, you might want to mash them slightly for a smoother texture. The important thing is to choose a bean with a neutral flavor that won’t overpower the tuna or avocado.

Is there a vegetarian version of this wrap?

Yes! Simply omit the tuna and double the beans. You can also add in diced roasted red peppers, cucumbers, or hummus for extra flavor. If you want more protein, consider using mashed boiled eggs or plant-based tuna alternatives, which are now available in most grocery stores.

Can I prepare these wraps in advance?

Definitely. You can make the tuna-bean mixture up to 2 days in advance and store it in an airtight container in the fridge. 

Can I freeze these wraps?

While you can freeze the filling separately, freezing the whole assembled wrap isn’t recommended due to the avocado and tortilla texture after thawing. For freezer meals, prepare the bean-tuna filling, portion it into containers, and freeze it. Thaw overnight and wrap fresh when you're ready to eat.

What sauces go well with this wrap?

These wraps are great with a drizzle of lemon-tahini dressing, a spoonful of hummus, or a light Greek yogurt-based sauce. A little hot sauce or chipotle mayo can add some spice, while balsamic glaze gives a tangy-sweet twist.

Are these wraps gluten-free?

Not by default—but you can easily make them gluten-free by swapping in gluten-free tortillas or large lettuce leaves for a low-carb wrap option. The filling itself is naturally gluten-free.

Can kids eat this recipe?

Yes! It’s mild in flavor and nutritious, making it kid-friendly. For younger kids, mash the beans and tuna more thoroughly and chop the avocado finely. You can also use smaller tortillas or cut wraps into pinwheels for lunchboxes.