Tuna Melt Wrap

why make this recipe

The Healthy Tuna Melt Wrap is a quick and satisfying meal that packs a punch of flavor and nutrition. Perfect for busy days, this recipe requires only 10 minutes to prepare, making it an ideal choice for lunch or a light dinner.

With rich protein from the tuna and creamy Greek yogurt, you get a nutritious boost that keeps you full. Plus, the addition of veggies like corn and red onion adds crunch and freshness. This wrap is not only easy to make, but it is also customizable to suit your taste.

Lucy C. Frakes

Healthy Tuna Melt Wrap

This Healthy Tuna Melt Wrap is a quick, flavorful, and protein-packed meal that’s perfect for busy days. With creamy Greek yogurt, tender tuna, and melted cheese, it’s a satisfying wrap that takes only 10 minutes to make and is full of fresh, crunchy veggies.

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Prep Time 10 minutes mins

Cook Time 7 minutes mins

Total Time 17 minutes mins

Servings: 1 wrap

Course: Lunch, Main Course

Cuisine: American

Calories: 390

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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• ▢ 1 can (5 oz) skipjack or yellowfin tuna, drained
• ▢ 2 tbsp Greek yogurt
• ▢ 0.5 tbsp Dijon mustard
• ▢ 1 tbsp lemon juice (about 1/2 lemon)
• ▢ 0.25 cup corn
• ▢ 0.25 cup red onion, diced
• ▢ 1 tbsp dill relish or capers
• ▢ 0.5 tsp garlic powder
• ▢ 0.25 tsp black pepper
• ▢ 0.25 cup shredded mozzarella cheese (or cheese of choice)
• ▢ 1 wrap or tortilla (10 inches, burrito size)
• ▢ olive oil, for cooking

Equipment

• ▢
  mixing bowl
• ▢
  spatula
• ▢
  skillet or grill pan
• ▢
  knife and cutting board
• ▢
  measuring spoons

Method

 

1. ▢
   Drain the tuna. In a medium bowl, combine the drained tuna, Greek yogurt, Dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper. Mix well to combine.
2. ▢
   Warm the wrap or tortilla in the microwave for 10–20 seconds to make it pliable. Place it on a clean surface.
3. ▢
   Add a layer of shredded cheese near one edge of the wrap, leaving about an inch of space on the sides and bottom.
4. ▢
   Spoon the tuna mixture over the cheese layer.
5. ▢
   Fold the sides of the wrap inward, then roll tightly from the bottom up to form a burrito-style wrap.
6. ▢
   Heat a skillet or grill pan over medium heat with a small amount of olive oil. Place the wrap seam side down and cook for 3–4 minutes. Flip and cook for another 2–3 minutes until golden brown and crispy.
7. ▢
   Serve warm, sliced in half, with a side salad or dip if desired.

Nutrition

Calories: 390kcalCarbohydrates: 25gProtein: 38gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 65mgSodium: 580mgPotassium: 480mgFiber: 2gSugar: 3gVitamin A: 250IUVitamin C: 5mgCalcium: 150mgIron: 2mg

Notes

Use a burrito-sized wrap for easy folding and maximum filling. You can swap mozzarella for cheddar or Swiss cheese. Add extra veggies like spinach or avocado for more texture and nutrients. To make it spicy, mix in a bit of hot sauce or diced jalapeños.

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how to make Healthy Tuna Melt Wrap

Ingredients:

• 1 can skipjack tuna, 5 oz (or yellowfin)
• 2 Tbsp Greek yogurt
• ½ Tbsp Dijon mustard (or regular mustard)
• ½ lemon, juice of (about 1 Tbsp)
• ¼ cup corn
• ¼ cup red onion, diced (about 1/4 of a red onion)
• 1 Tbsp dill relish (or capers)
• ½ tsp garlic powder
• ¼ tsp black pepper
• ¼ cup shredded mozzarella cheese (or cheese of choice)
• 1 wrap, at least 10 inches in size (burrito sized)

Step-By-Step Instructions:

• Drain the tuna. In a medium bowl, combine the drained tuna with Greek yogurt, Dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper. Mix to combine.
• Heat a burrito-sized wrap or tortilla. Cover it with a damp paper towel and microwave it for about 10-20 seconds to make it more pliable. Place it on a clean working space.
• Add a layer of shredded cheese at the end of the wrap closest to you, leaving at least an inch of space on the sides and bottom edge.
• Add the tuna mixture on top of the cheese.
• To wrap, fold the sides of the tortilla toward the middle. Then, fold the bottom of the tortilla and tuck the edges of the wrap under. Roll the tortilla away from you to the edge.
• Heat a skillet or grill pan on medium heat and add a bit of olive oil. Place the wrap on the hot grill pan or skillet, seam side down. Heat for about 3-4 minutes, gently pressing on it a couple of times while it cooks. Flip the wrap and heat another 2-3 minutes. If it’s cooking too quickly, lower to medium-low heat.
  Hint: Use a burrito-sized wrap or tortilla! For smaller portions, divide the tuna mixture between two smaller regular-sized tortillas.
  

how to serve Healthy Tuna Melt Wrap

You can serve the Healthy Tuna Melt Wrap warm, sliced in half. Pair it with a side salad or some fresh vegetables for a complete meal. A light dip like hummus or a yogurt-based sauce can complement the flavors nicely.

how to store Healthy Tuna Melt Wrap

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. It’s best to wrap the tuna mixture separately from the wrap to maintain its texture. Reheat the wrap in a skillet or microwave until warm before serving.

tips to make Healthy Tuna Melt Wrap

• Feel free to change up the recipe by adding other vegetables or different types of cheese.
• For extra flavor, you can incorporate avocado or spinach into the wrap.
• Adjust the seasoning according to your taste. If you like it spicy, consider adding some chopped jalapeños.

variation

For a different twist, you can replace the tuna with shredded chicken or chickpeas for a vegetarian option. You can also try different sauces or spreads like pesto or taco sauce to change the flavor profile.

FAQs