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quick and done right

Whole wheat wrap with tuna, hard-boiled egg and raw veggies

An everyday dish for 2, ready in 15 minutes, around $2.97 a serving. People actually plan it with Popotam, and it's in season in October.

15mintotal
≈ $2.97a serving
527kcalper serving
36gof protein
In season in October
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Step-by-step recipe

check things off as you go

  1. Boil the eggs

    Put the eggs in the saucepan of cold water. Bring to a boil, then cook for 10 minutes over medium heat.

    Tip · For eggs that are easier to peel, add a pinch of baking soda to the cooking water.

  2. Drain the tuna

    Open the cans of tuna and drain them well in a colander. Set aside.

  3. Prep the raw veggies

    Wash the iceberg lettuce and cut it into thin strips. Wash the cherry tomatoes and cut them in half. Set aside in the salad bowl.

  4. Warm the tortillas

    Heat the skillet over medium heat with no fat. Lay in a tortilla and warm it for 30 seconds per side until soft. Repeat with the other 3 tortillas. Keep them warm under a plate.

  5. Peel the eggs

    Take the eggs out of the water and run them under cold water for 10 seconds. Peel them by tapping the shell lightly, then peeling under running water.

  6. Mix the filling

    Add the drained tuna to the salad bowl with the veggies. Cut the eggs into pieces and add them. Drizzle with olive oil and add the mustard. Season lightly with salt and pepper. Mix gently.

    Tip · For a softer wrap, brush the tortillas lightly with a little mustard before filling them.

  7. Fill the tortillas

    Divide the filling among the 4 warm tortillas. Spread it out, leaving a 2 cm border. Fold in the sides, then roll up tightly from the bottom.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 527 kcal. 35% comes from carbs, 27% from protein and 36% from fat.

47 gCarbs
36 gProtein
21 gFat
Per serving (the dish for 2, divided by 2)
Energy527 kcal
Protein35.6 g
Carbs46.6 g
of which sugars4.8 g
Fat21 g
of which saturated fat4.3 g
Fiber3.6 g
Salt2.2 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.97 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.94for 2 people
≈ $2.97a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

Eat it fresh. Bread and wraps get soggy when they sit with the filling. Prep the filling ahead if you want, and put it together the day you eat it!

D-Daymake it the day you eat it
Noit would lose all its appeal

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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