Easy 10-Minute Lunch: Healthy Tuna Melt Wrap Recipe
If you just have 10 minutes to make lunch, this Tuna Melt Wrap is great! It tastes great and will fill you up so you can get through your busy afternoon. The best technique to make your tuna salad better.
As a nutritionist, I like this tuna wrap melt since it’s quick to make and has healthy ingredients. Make this tasty wrap whenever you want a quick lunch but don’t want a cold sandwich or salad. I hope you like it as much as I do. 😊
My Mediterranean Tuna Salad and Spicy Asian Tuna Salad gave me the idea for this. I wanted a hot lunch that was like that. If you want more wraps for lunch, check out my Green Goddess Chicken Salad Wrap. And for dessert, choose an Apple Cucumber Smoothie with Mint or Watermelon Strawberry Sorbet.
Time to Get Ready
- Time to Get Ready: 2 Minutes
- Time to cook: 7 minutes
- 1 wrap per serving
- 500 kcal
Tools
1. A skillet or grill pan
This Easy Tuna Melt Wrap Recipe only needs a few simple things. Here are some notes on the ingredients. Make sure to look at the printable recipe card at the bottom for the exact amounts of each ingredient and the recipe.
Canned tuna is the main ingredient and is a lean protein. You could use either Skipjack or Yellowfin tuna, in my opinion. They are both a little softer than albacore (white tuna) and have less mercury in them. I use either Wild Planet Tuna or Safe Catch Tuna. Tuna lasts a long time, so it’s a good thing to have on hand for when you need to make a healthy meal quickly.
Greek Yogurt: We’re using plain, non-fat Greek yogurt instead of the mayonnaise mixture that usually goes in tuna salad. Greek yogurt has less saturated fat and total fat, and it also has protein and probiotics that are good for your gut health. If you want, you can use whole fat Greek yogurt or your favorite vegan yogurt.
Dijon mustard is what I put in my tuna salad because it adds a little bit of heat. You can also use plain yellow mustard or honey mustard if you like.
Lemon Juice: Fresh lemon juice makes it taste better and adds flavor without adding salt.
Sweet corn is a new take on tuna melts. You can use maize that is fresh or frozen. It gives sweetness that goes well with the salty taste of tuna.It also has fiber, which is good for your intestines.
Capers or dill relish: every good tuna melt wrap requires something salty and briny. I like to incorporate capers or dill relish. Instead, you may use chopped olives, banana peppers, or pickles.
A little touch of garlic powder and black pepper brings all the flavors together.
Wrap or tortilla: I recommend using a burrito-sized tortilla that is easy to wrap. If you use a tortilla that is too small, it will be hard to wrap and take more work than it’s worth. Find a wrap that is at least ten inches long. Siete brand makes great gluten-free burrito wraps if you can locate them. You can get them in the frozen food aisle at the store. I like La Tortilla Factory brand tortillas when I don’t use Siete.
Cheese (optional): I like shredded mozzarella cheese the best because it has less saturated fat and sodium than some other cheeses. Use low-moisture mozzarella for the best melt. You can use any cheese you choose if you don’t like mozzarella. A lot of people like sharp cheddar cheese on their tuna melts.
Optional fillings: I occasionally like to add spinach for greens. You can skip it or use your own preferred greens, such kale, arugula, or lettuce.
Ingredients
- ○ 1 can of skipjack tuna, 5 oz, or yellowfin
- ○ 2 tablespoons of Greek yogurt and ½ tsp of Dijon mustard or ordinary mustard
- ○ 1/2 lemon, juice of (approximately 1 Tbsp)
- ○ 1/4 cup corn
- ○ 1/4 cup red onion, cut into pieces roughly 1/4 of a red onion
- ○ 1 tablespoon of dill relish or capers
- ○ ½ teaspoon of garlic powder
- ○ ¼ teaspoon of black pepper
- ○ ¼ cup of shredded mozzarella cheese or any other cheese you like
- ○ One wrap that is at least ten inches long (the size of a burrito)I buy tortillas from the brands Siete or La Tortilla Factory.
Steps
- Get rid of the tuna. Put the drained tuna, Greek yogurt, dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper in a medium bowl.Stir until everything is mixed.
- To make a burrito-sized wrap or tortilla more flexible, cover it with a damp paper towel and microwave it for 10 to 20 seconds. Put it on a clean surface to work on. Put some shredded cheese on the end of the wrap that is closest to you, making sure to leave at least an inch of space on the sides and bottom. Put the cheese on top of the tuna mixture.
- To wrap, fold the sides of the tortilla toward the center. Then, fold the bottom of the tortilla and tuck the edges of the wrap beneath. Roll the tortilla away from you until it reaches the edge.
- On medium heat, heat a skillet or grill pan and add a little olive oil. Put the wrap on the heated skillet or grill pan with the seam side down. Allow it to heat for three to four minutes, pressing on it lightly a couple of times while it does. Turn the wrap over and heat it for another 2 to 3 minutes. Turn the heat down to medium-low if it’s cooking too quickly.
Tips
- Use a tortilla or wrap the size of a burrito! You can make two smaller wraps by splitting the tuna mixture between two regular-sized tortillas if you want.
- If the tuna combination is too dry, add more fresh lemon juice.
- Use a cheese that melts, such cheddar or mozzarella.
- Make sure you have a clean surface to wrap on.
- For easy wrapping, keep the filling in the middle of the tortilla.
- Using a grill pan gives you nice grill marks and makes the outside crispy.
*Nutrition is based on La Tortilla Factory’s “Simply Better Burrito Sized Flour Tortilla,” but it will change depending on the wrap you use.
Different Versions
One of the best things about a tuna melt wrap is that you can change it up to suit your tastes. Here are some possibilities, but you can come up with your own.
- Spicy: Add crushed red pepper flakes or cayenne to make it spicy. Put in your favorite salsa or hot sauce.
- If you like the typical flavors of a tuna melt, use ordinary mustard instead of dijon and add a spoonful of mayonnaise.
- To make this tuna melt wrap even better, add hard-boiled eggs, creamy avocado, and sliced tomatoes, or any other favorite finely chopped vegetables.
- Chicken Wrap: You may use more than just tuna here! If you want a crunchy chicken wrap, replace the can of tuna with a cup of shredded, canned, or grilled chicken.
- BBQ: For a BBQ twist, use tangy BBQ sauce instead of Greek yogurt and mustard.
- Lettuce Wraps: If you want to keep your meal low in carbs, wrap it in lettuce instead of a whole wheat tortilla.
- Make it vegan by using tofu or chickpeas instead of tuna and your preferred plant-based yogurt instead of Greek yogurt to make it creamy.
- If you favor Mediterranean flavors, add a layer of hummus to the wrap and top it with fresh herbs like parsley, basil, or dill.
Storage & Nutrition
Refrigerator: This Tuna Melt Wrap tastes best when it’s fresh. If you wish to keep leftovers, cover half of the wrap securely in foil and put it in the fridge for one to two days. You may warm it up in the microwave, the air fryer, or on the stovetop.
A wonderful method to make sure you feel full is to have a balanced meal with protein, complex carbs, and healthy fats. It can aid with cravings in the late afternoon and is good for your hormones.
The tuna and Greek yogurt in this tuna wrap melt give you protein, the corn and whole wheat wrap give you complex carbs, and the tuna gives you beneficial fats. It also has vitamin C, potassium, and vitamin D, as well as other nutrients and antioxidants!
One wrap has 500 calories, 48 grams of carbs, 52 grams of protein, 11 grams of fat, 5 grams of saturated fat, 77 milligrams of cholesterol, 1170 milligrams of sodium, 1004 milligrams of potassium, and 3 grams of fiber.
You can get additional recipes and nutrition advice at mallorythedietitian.com. I hope you like this dish as much as I do! 😊