Healthy Tuna Melt Wrap Recipe

A quick and satisfying meal, this Healthy Tuna Melt Wrap is the perfect 10-minute lunch. With creamy Greek yogurt, protein-rich tuna, and a melty cheese center, it’s a delicious twist on the classic tuna melt that will keep you full and energized throughout your day.

Why You’ll Love This Recipe

• Ready in just 10 minutes
• Packed with 52g of protein per serving
• Uses wholesome, nutrient-rich ingredients
• A great alternative to traditional tuna melts
• Ideal for meal-prepping or a quick work-from-home lunch
• Easy to customize with your favorite add-ins

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 can skipjack or yellowfin tuna (5 oz), drained
• 2 tablespoon Greek yogurt
• ½ tablespoon Dijon mustard or regular mustard
• ½ lemon, juiced (about 1 tablespoon)
• ¼ cup corn
• ¼ cup diced red onion (about ¼ of a red onion)
• 1 tablespoon dill relish or capers
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• ¼ cup shredded mozzarella cheese or cheese of choice
• 1 burrito-sized wrap (at least 10 inches), such as Siete or La Tortilla Factory brand

Directions

1. Drain the tuna and add it to a medium bowl.
2. Mix in the Greek yogurt, mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper until well combined.
3. Warm the wrap in the microwave with a damp paper towel for 10-20 seconds until pliable.
4. Lay the wrap flat and place a layer of shredded cheese on the bottom edge, leaving space on the sides.
5. Spoon the tuna mixture over the cheese.
6. Fold in the sides of the wrap, then fold up the bottom and roll tightly.
7. Heat a skillet or grill pan over medium heat with a bit of olive oil.
8. Place the wrap seam-side down and cook for 3-4 minutes, pressing gently. Flip and cook another 2-3 minutes until crispy and golden.

Servings and timing

• Servings: 1 wrap
• Prep time: 2 minutes
• Cook time: 7 minutes
• Total time: 10 minutes

Variations

• Swap Greek yogurt for mayo for a classic taste.
• Use cheddar, provolone, or pepper jack cheese for a different flavor profile.
• Add greens like spinach or arugula for extra nutrients.
• Make it spicy by mixing in some hot sauce or chopped jalapeños.
• Use two smaller tortillas to create mini wraps.

storage/reheating

• Refrigerator: Wrap tightly in foil and refrigerate for 1-2 days.
• Reheat: Warm on a skillet for a crispy finish, or use an air fryer or microwave if needed.
• Best enjoyed fresh for optimal texture.

FAQs

What kind of tuna is best for this wrap?

Skipjack or yellowfin tuna work best for their mild flavor and flaky texture.

Can I make this wrap ahead of time?

Yes, but it’s best enjoyed fresh. If making ahead, store the tuna mixture and wrap separately to avoid sogginess.

Is there a dairy-free alternative to Greek yogurt?

You can use a plant-based yogurt alternative or mashed avocado for a dairy-free version.

What other veggies can I add?

Chopped celery, bell peppers, or cucumber can add crunch and nutrients.

Can I use canned corn instead of fresh?

Absolutely. Drain well before mixing it in.

What if I don’t have Dijon mustard?

Regular yellow mustard or even a bit of spicy mustard will work.

How do I prevent the wrap from falling apart?

Make sure to warm the wrap to make it pliable, and fold tightly while keeping ingredients centered.

Can I make this gluten-free?

Yes, use a certified gluten-free tortilla or wrap.

Is this recipe good for meal prep?

Yes. Store the tuna mixture in the fridge and assemble/wrap when ready to eat.

What type of skillet is best for grilling?

A nonstick skillet or grill pan will give the best results with less sticking and easier cleanup.

Conclusion

This Healthy Tuna Melt Wrap is a perfect fusion of flavor, nutrition, and convenience. Whether you’re rushing through a busy day or planning ahead, it’s a go-to lunch that checks all the boxes. Customize it to your taste, and enjoy a meal that fuels your body and delights your taste buds.

Print