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A close-up of a delicious Tuna Melt Wrap, golden and crispy on the outside, with a filling of tuna, corn, and vegetables.

Tuna Melt Wrap

A quick and delicious tuna melt wrap that’s perfect for a busy day, packed with protein and flavor.
5 from 1 vote
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Course: lunch
Cuisine: American
Keyword: healthy lunch, high-protein, quick lunch, tuna melt, Tuna Melt Wrap
Prep Time: 2 minutes
Cook Time: 7 minutes
Total Time: 9 minutes
Servings: 1
Calories: 500kcal
Cost: $5

Ingredients

  • 1 can skipjack tuna 5 oz or yellowfin drained
  • 2 tablespoons Greek yogurt plain full-fat or non-fat
  • ½ tablespoon Dijon mustard or regular mustard
  • ½ lemon juice of about 1 Tbsp
  • ¼ cup corn fresh frozen or canned drained
  • 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
  • ¼ cup shredded mozzarella cheese or cheese of choice
  • 1 wrap at least 10 inches in size burrito-sized; use brands like Siete or La Tortilla Factory

Instructions

  • Drain the tuna and place it in a medium bowl. Add Greek yogurt, Dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper. Mix well to combine.
  • Heat the tortilla by wrapping it in a damp paper towel and microwaving for about 10-20 seconds to make it more pliable. Once warm, place it on a flat surface.
  • Spread a layer of shredded mozzarella cheese (or chosen cheese) at one end of the tortilla, leaving about 1 inch from the sides and bottom.
  • Top the cheese with the prepared tuna mixture.
  • To wrap, fold the sides of the tortilla toward the center. Then fold the bottom and tuck the edges underneath. Roll the tortilla tightly from the edge closest to you, securing the filling inside.
  • Heat a skillet or grill pan over medium heat. Add a small amount of olive oil. Place the wrap seam side down onto the hot pan. Heat for about 3-4 minutes, gently pressing a couple of times to ensure even grilling.
  • Flip the wrap and cook for an additional 2-3 minutes, until golden brown and crispy. If the wrap is cooking too quickly, reduce the heat to medium-low.

Notes

This healthy and hearty wrap is a perfect balance of protein, carbs, and healthy fats to fuel you through the day.

Nutrition

Serving: 1Wrap | Calories: 500kcal | Carbohydrates: 48g | Protein: 52g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 77mg | Sodium: 1170mg | Potassium: 1004mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4IU | Vitamin C: 15mg | Calcium: 8mg | Iron: 15mg