Tuna Burrito with Brown Rice and Avocado
Enjoy a fresh and satisfying tuna burrito packed with lean protein, fiber-rich brown rice, creamy avocado, and vibrant vegetables. This easy-to-make wrap is perfect for a quick, healthy meal.
For 4 servings
Cook the brown rice
- Rinse the brown rice under cold water. In a medium saucepan, combine the rinsed rice, 2 cups of water, and 1/2 teaspoon of salt.
- Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes until the rice is tender and water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and set aside.
Sauté the vegetables
- While the rice cooks, heat the olive oil in a skillet over medium heat.
- Add the chopped onion and diced bell pepper. Sauté for 4-5 minutes until they soften.
- Stir in the cumin powder and chili powder and cook for another 30 seconds until fragrant. Remove from heat.
Prepare the tuna filling
- In a large mixing bowl, add the drained tuna and use a fork to flake it into smaller pieces.
- Add the cooked brown rice, sautéed vegetables, rinsed black beans, corn, chopped cilantro, lime juice, and Greek yogurt.
- Mix everything together until well combined.
Add avocado and season
- Gently fold in the diced avocado, being careful not to mash it completely.
- Season the filling with 1/4 tsp black pepper and 1/4 tsp salt.
Assemble the burritos
- Warm the tortillas in a dry skillet over medium heat for about 20 seconds per side, or in the microwave for 15-20 seconds, until soft and pliable.
- Lay a warm tortilla on a flat surface and spoon about one-quarter of the tuna filling into the center.
- Fold in the left and right sides of the tortilla, then tightly roll it up from the bottom to form a burrito.
- Repeat with the remaining tortillas and filling.
Serve
- Serve the burritos immediately. For a crispy exterior, you can toast the assembled burritos in a dry, non-stick pan over medium heat for 1-2 minutes per side until golden brown.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For faster meal prep, cook the brown rice ahead of time and store it in the refrigerator for up to 3 days.
- 2To prevent the avocado from browning, add it to the filling just before you assemble and serve the burritos.
- 3Don't overfill the tortillas, as this can cause them to tear when rolling. A little space around the edges is key.
- 4If you enjoy a bit of spice, add a pinch of red pepper flakes or a few dashes of your favorite hot sauce to the tuna mixture.
- 5To pack for lunch, wrap each burrito tightly in parchment paper followed by aluminum foil to keep it fresh and intact.
- 6For extra crunch, add some shredded lettuce or cabbage to the filling.
Adapt it for your goals.
Gluten free
Use certified gluten-free corn tortillas or serve the filling in a bowl or over a bed of lettuce.
dairy freeDairy free
Replace the Greek yogurt with a dairy-free yogurt alternative or simply omit it for a less creamy texture.
high proteinHigh protein
Increase the amount of tuna to 3 cans (15 oz total) and add an extra 1/4 cup of Greek yogurt.
quickQuick
Use pre-cooked or microwaveable brown rice to cut down the cooking time significantly.
Why this is on our healthy list.
Rich in Lean Protein
Tuna is an excellent source of lean protein, which is essential for muscle repair, growth, and keeping you feeling full and satisfied.
High in Fiber
Brown rice and black beans provide a significant amount of dietary fiber, which aids digestion, helps regulate blood sugar, and supports heart health.
Source of Healthy Fats
Avocado provides monounsaturated fats, which are beneficial for heart health and can help lower bad cholesterol levels.
Packed with Nutrients
This burrito is a good source of various vitamins and minerals, including iron from beans, B vitamins from tuna, and potassium from avocado.
Frequently asked questions
Yes, this burrito is very healthy. It's packed with lean protein from tuna, complex carbs and fiber from brown rice and beans, and healthy fats from avocado. It's a well-balanced meal.