Description
This Healthy Tuna Melt Wrap is an easy, protein-packed lunch ready in just 10 minutes. Combining tuna, Greek yogurt, and melty mozzarella cheese inside a warm tortilla, it’s a delicious twist on a classic tuna melt with a nutritious boost from fresh vegetables and lemon juice.
Ingredients
Scale
Wrap Ingredients
- 1 can skipjack tuna, 5 oz or yellowfin
- 2 tablespoons Greek yogurt
- ½ tablespoon Dijon mustard or regular mustard
- ½ lemon, juice of (about 1 tablespoon)
- ¼ cup corn
- ¼ cup red onion, diced (about ¼ of a red onion)
- 1 tablespoon dill relish or capers
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
Cheese and Wrap
- ¼ cup shredded mozzarella cheese or cheese of choice
- 1 wrap, at least 10 inches in size (burrito sized) – recommended brands: Siete or La Tortilla Factory
Additional
- Olive oil, for grilling
Instructions
- Prepare the Tuna Mixture: Drain the tuna thoroughly. In a medium bowl, combine the drained tuna, Greek yogurt, Dijon mustard, lemon juice, corn, diced red onion, dill relish or capers, garlic powder, and black pepper. Mix well until all ingredients are evenly incorporated.
- Warm the Wrap: To make the wrap pliable, cover it with a damp paper towel and microwave for about 10-20 seconds. This prevents tearing during wrapping.
- Assemble the Wrap: Lay the warm wrap flat on a clean surface. Place a layer of shredded mozzarella cheese on the edge closest to you, leaving approximately an inch of space on the sides and bottom. Spoon the tuna mixture over the cheese evenly.
- Wrap it Up: Fold the sides of the wrap toward the center to contain the filling. Then fold the bottom edge up and tuck in the edges tightly. Roll the wrap away from you until fully sealed.
- Grill the Wrap: Heat a skillet or grill pan over medium heat and add a small amount of olive oil. Place the wrap seam-side down onto the pan. Press gently and cook for 3-4 minutes until golden brown. Carefully flip and cook the other side for 2-3 minutes more, adjusting heat to medium-low if it browns too quickly. This process melts the cheese and crisps the wrap exterior.
Notes
- Nutrition info is based on using La Tortilla Factory “Simply Better Burrito Sized Flour Tortilla” and will vary with different wraps.
- If the tuna mixture feels dry, add an extra squeeze of fresh lemon juice for moisture and brightness.
- Use a meltable cheese such as mozzarella or cheddar for best results.
- Maintain a clear work surface to wrap easily and neatly.
- Keep the filling centered to make wrapping simpler and neater.
- Grilling the wrap on a pan or grill pan adds crispy texture and attractive grill marks.
- Leftovers can be stored refrigerated in foil for 1-2 days and reheated on skillet, air fryer, or microwave.
Nutrition
- Serving Size: 1 wrap
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 550 mg
- Fat: 9 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 45 mg
