Tuna Melt Avocado Parcels

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

• 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
• 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.

• Air fryer method: 170°C for 7–8 minutes, until golden and crisp.
• 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

• Make it spicy: Add jalapeños or a touch of hot sauce to the filling.
• Add crunch: Mix in diced red onion or chopped celery.
• Make it breakfast-style: Add a scrambled egg for extra protein.
• Turn it into a salad: Skip the wrap and serve the mixture over leafy greens for a quick tuna avocado salad.
• 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

• Storage: Store cooked parcels in an airtight container for up to two days.
• Reheat: Use the air fryer or oven to maintain crispness.
• Serving ideas: Pair with a side salad, soup, or roasted vegetables for a complete meal.