Tuna and avocado wholegrain wrap

Name: Tuna and avocado wholegrain wrap
Prep time: 8 min
Total time: 8 min
Yield: 2 portions

Canned tuna, avocado, corn and salad rolled into a wholegrain wrap — a five-minute desk lunch that costs very little.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 2 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Drain the tuna and corn, and mash the avocado with the lemon juice.
Step 2. Spread the avocado over each wrap.
Step 3. Top with tuna, corn, washed lettuce and tomato, and season with pepper.
Step 4. Roll firmly, cut in half and eat, or wrap tightly and refrigerate until lunchtime.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.
Food Standards Australia New Zealand advises two to three serves a week of most fish, including salmon, barramundi, trout, prawns and canned tuna, and limiting high-mercury fish such as shark (flake), swordfish, marlin, orange roughy and catfish.
Canned tuna is a lower-mercury choice, but vary the fish you eat across the week.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026
Mercury in fish — advice for pregnancy — Food Standards Australia New Zealand, reviewed 10 September 2026