If you’ve been searching for easy, high-protein avocado recipes that actually satisfy, this one’s for you. These Tuna Melt Avocado Parcels combine the creamy comfort of a tuna melt with the freshness of guacamole, all wrapped up in a perfectly crisp tortilla.
I created this recipe a while back, and it quickly became one of my go-to lunches. It even went viral on social media, and it’s easy to see why: fast prep, simple ingredients, and that irresistible melted cheese moment.
As a nutrition coach, I love that this recipe strikes the right balance between protein, healthy fats, and fiber. It keeps you full, supports muscle recovery, and still feels like a treat.
Ingredients
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1 tin tuna (in water or brine)
Coach note: Swap for canned salmon or shredded chicken if you prefer variety. -
2 heaped tablespoons guacamole
Substitution: Mash half a ripe avocado with lime juice and salt if you don’t have guacamole ready. -
A handful of grated cheese (cheddar, mozzarella, or any good melting cheese)
Lower-fat option: Use light cheese or a dairy-free alternative. -
Salt to taste
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1 tortilla wrap (wholegrain, protein wrap, or gluten-free if desired)
Optional toppings: olive oil for brushing, sesame seeds for crunch, chili flakes for a little heat.
Method
1. Mix the filling.
Combine tuna, guacamole, and cheese in a bowl. Add salt to taste.
Coach tip: Including healthy fats like avocado helps balance blood sugar and supports long-lasting energy.
2. Shape the wrap.
Cut the tortilla in half. Fold one half into a cone shape and secure the long edge with a toothpick.
3. Add the filling.
Spoon half of the tuna melt mixture into the cone. Avoid overfilling so the wrap cooks evenly.
4. Seal and finish.
Close the top and secure with another toothpick. Lightly drizzle with olive oil and sprinkle sesame seeds if using.
5. Cook.
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Air fryer method: 170°C for 7–8 minutes, until golden and crisp.
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Oven method: 180°C for 10 minutes.
Coach tip: You’ll know it’s done when the cheese is melted and the wrap edges are just starting to brown.
Tips and Variations
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Make it spicy: Add jalapeños or a touch of hot sauce to the filling.
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Add crunch: Mix in diced red onion or chopped celery.
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Make it breakfast-style: Add a scrambled egg for extra protein.
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Turn it into a salad: Skip the wrap and serve the mixture over leafy greens for a quick tuna avocado salad.
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Low-carb version: Use lettuce or egg wraps instead of tortillas.
FAQs
How many tuna melt calories are in one parcel?
About 300–350 kcal per serving, depending on the wrap and cheese used.
Can I meal prep these?
Yes. You can mix the filling up to three days ahead and assemble fresh when ready to cook.
Can I reheat leftovers?
Air fry for 3–4 minutes to re-crisp. Avoid microwaving as it can make the wrap soggy.
Storage, Serving, and Reheating
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Storage: Store cooked parcels in an airtight container for up to two days.
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Reheat: Use the air fryer or oven to maintain crispness.
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Serving ideas: Pair with a side salad, soup, or roasted vegetables for a complete meal.
Tuna Melt Avocado Parcels
These Tuna Melt Avocado Parcels are a high-protein, balanced twist on the classic tuna melt; creamy, cheesy, and crisped to perfection in the air fryer or oven. Perfect for quick lunches or light dinners, they combine the satisfying flavor of a tuna melt with the goodness of avocado. Ideal for anyone looking for easy avocado recipes, tuna avocado wraps, or a lighter tuna melt with avocado that still delivers on taste and texture.
Ingredients
- Metric:
- 1 x 145g tin tuna (drained)
- 2 heaped tbsp guacamole (about 60g)
- 40g grated cheese (cheddar, mozzarella, or blend)
- Pinch of salt
- 1 medium tortilla wrap (approx. 50g)
- 1 tsp olive oil (for brushing)
- 1 tsp sesame seeds (optional)
- Imperial:
- 1 x 5 oz tin tuna (drained)
- 2 heaped tbsp guacamole (about 2 oz)
- 1½ oz grated cheese
- Pinch of salt
- 1 tortilla wrap (about 2 oz)
- 1 tsp olive oil (for brushing)
- 1 tsp sesame seeds (optional)
Instructions
Prepare the filling
In a small bowl, mix together the tuna, guacamole, and grated cheese. Add salt to taste.
Cut and shape the wrap
Slice the tortilla in half. Take one half and fold it into a cone shape, securing the long edge with a toothpick.
Add the filling
Spoon in half of the tuna mixture. Don’t overfill — this helps the parcel hold its shape and crisp up nicely.
Seal and brush
Fold the top over to close the cone and secure it with another toothpick. Brush lightly with olive oil and sprinkle sesame seeds over the top.
Cook
Air fryer: 170°C (340°F) for 7–8 minutes until golden brown and crisp.
Oven: 180°C (350°F) for about 10 minutes.
Serve
Let cool slightly before eating. Serve as-is, or with a simple salad or vegetable side.
Notes
- Protein options: Swap tuna for canned salmon, shredded chicken, or chickpeas for a plant-based version.
- Guacamole substitute: Mash half an avocado with lime juice, salt, and garlic if you don’t have guacamole.
- Cheese choices: Use cheddar for a stronger flavor, mozzarella for a creamier texture, or vegan cheese for a dairy-free alternative.
- Cooking tip: Avoid overfilling or the wrap may tear during cooking.
- Reheating: Air fry at 160°C (320°F) for 3–4 minutes to refresh crispness.
Nutrition Information:
Yield: 2Amount Per Serving: Calories: 330Total Fat: 18gSodium: 420mgCarbohydrates: 18gFiber: 3gSugar: 1gProtein: 26g
If you try these Tuna Melt Avocado Parcels, I’d love to hear how they turned out. Share your version in the comments or tag me on social media, especially if you’ve created your own twist on this tuna avocado melt idea.
Have you ever made a tuna avocado wrap or tuna melt with avocado before? What’s your favorite variation?
