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Close-up of salmon avocado wrap with greens and creamy texture
Dreena Grace Burthon

Avocado Salmon Wrap

Low carb and healthy lunch ready in 10 minutes. Creamy avocado meets Omega-3 rich salmon. Only 8g net carbs. Diabetic friendly. Heart healthy. Actually tastes good.
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Prep Time 10 minutes
Cook Time 0 minutes
Resting Time 0 minutes
Total Time 10 minutes
Servings: 4 people
Course: Lunch, Main Course
Cuisine: American
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 1 can salmon 5-6 oz. Wild caught if you can.
  • 1 half avocado Ripe but not mushy.
  • 1 tbsp plain Greek yogurt Full fat or low fat. Not vanilla.
  • 1 tsp lemon juice Fresh is better. Bottle works.
  • 1 pinch salt To taste.
  • 1 pinch black pepper To taste.
  • 1 tbsp fresh dill or chives Optional. Skip if you do not have.
  • 1 large low carb tortilla Look for 5g net carbs or less.
  • 1 handful spinach or arugula For layering.
  • 3-4 slices cucumber Optional. For crunch.
  • 2-3 slices red onion Optional. Thin sliced.

Equipment

  • 1 Medium mixing bowl Any bowl works. Just big enough to mash stuff in.
  • 1 Fork For mashing the avocado and mixing everything.
  • 1 Knife For slicing the avocado. And cutting the wrap in half at the end.
  • 1 Cutting board Optional but helpful. Keeps your counter clean.
  • 1 Can opener If you are using canned salmon. Which you probably are.
  • 1 Dry skillet or microwave Only if warming the tortilla. Not required but recommended.

Method
 

  1. Grab a medium bowl. Scoop the half avocado in there. Take a fork and mash it up. Leave it chunky or make it smooth. Your call.
  2. Add the can of salmon. Drain it first if using canned. Flake it up with your fork as it goes in.
  3. Add the Greek yogurt. Lemon juice next. Sprinkle in the dill or chives if using. Add a pinch of salt and pepper. Mix everything together until combined. Taste it. Need more salt? Add it.
  4. Warm the tortilla. Heat it in a dry pan for 20 seconds per side. Or microwave between damp paper towels for 15 seconds. This stops it from cracking when you roll.
  5. Lay the tortilla flat. Put down a layer of spinach or arugula first. This keeps the wrap from getting soggy.
  6. Spoon the salmon avocado mixture down the center of the tortilla. Add cucumber slices or red onion if you want the extra crunch.
  7. Fold the sides in first. Then take the bottom and roll it up tight. Not squeeze tight. Just snug. Keep tucking as you go.
  8. Slice it diagonal. Looks better that way. Eat right away.

Notes

  • Salmon swap: Fresh grilled salmon works great. Leftover salmon from last night? Perfect. Just flake it with a fork and use it exactly like canned.
  • Avocado tip: Use a ripe one. Not hard. Not brown and mushy. Just right. If you push gently with your thumb and it gives a little? That is the one.
  • Make it dairy free: Skip the Greek yogurt. Mash the avocado with a little lemon juice and salt. Still creamy. Still good.
  • Tortilla check: Read the label. Some low carb tortillas have more fiber than others. Look for at least 5g fiber. Keeps net carbs low.
  • Storage: This is a eat now situation. If you must save it? Keep the filling separate from the tortilla. Assemble right before eating. Brown avocado is sad avocado.
  • Spice it up: Want heat? Add a pinch of cayenne. Or some red pepper flakes. Or a drizzle of hot sauce at the end.
  • Make it a meal: Serve with a handful of cherry tomatoes on the side. Or some raw veggies. Or a pickle. Pickles are free food basically.
  • Lettuce wrap version: Double up the lettuce leaves. Romaine works best. Butter lettuce too. They tear easy so double is safe.
  • Feeding more people: Just multiply. One can of salmon per person. Half an avocado per person. One tortilla per person. Easy math.
  • Greek yogurt thing: Do not use vanilla. Ever. Ask me how I know.