If you’re looking for a quick, nutritious, and satisfying meal, this Healthy Tuna Melt Wrap is the perfect choice! Packed with lean protein, healthy fats, and gooey melted cheese, this lightened-up version of the classic tuna melt is wrapped in a tortilla for an easy, grab-and-go lunch.
Ready in just 10 minutes, this wrap is perfect for busy days, meal prepping, or a high-protein post-workout meal!
Ingredients (Serves 2)
- 1 can (150g) tuna in water, drained
- 2 tablespoons Greek yogurt (or light mayo)
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon lemon juice
- Salt & black pepper, to taste
- 2 medium whole wheat tortillas
- ½ cup shredded cheddar cheese (or mozzarella)
- 2 tablespoons chopped green onions (or red onion)
- ½ avocado, sliced (optional, for extra creaminess)
- 1 teaspoon olive oil (for toasting)
Instructions
Step 1: Make the Tuna Filling
1️⃣ In a bowl, mix together tuna, Greek yogurt, Dijon mustard, garlic powder, onion powder, lemon juice, salt, and black pepper until well combined.
Step 2: Assemble the Wraps
2️⃣ Lay a whole wheat tortilla flat and spread half of the tuna mixture evenly.
3️⃣ Sprinkle shredded cheese over the tuna mixture.
4️⃣ Add chopped green onions and sliced avocado (if using).
5️⃣ Fold the tortilla like a burrito, tucking in the sides as you roll.
Step 3: Toast the Wrap
6️⃣ Heat a non-stick skillet over medium heat and add 1 teaspoon olive oil.
7️⃣ Place the wrap seam-side down and cook for 2-3 minutes, until golden brown.
8️⃣ Flip and cook for another 2 minutes until crispy and cheese is melted.
Step 4: Serve & Enjoy!
9️⃣ Slice in half and serve warm with a side salad, veggie sticks, or soup for a complete meal!
Nutrition Facts (Per Serving, Approximate)
- Calories: 350 kcal
- Protein: 28g
- Carbohydrates: 28g
- Fat: 14g
(Values may vary based on ingredients used.)
Tips & Tricks for the Best Tuna Melt Wrap
✅ Use Greek yogurt instead of mayo – This keeps it creamy while cutting calories.
✅ Choose whole wheat or low-carb tortillas – For a fiber boost and healthier option.
✅ Make it spicy – Add sriracha, hot sauce, or jalapeños for extra heat!
✅ Add crunch – Toss in shredded lettuce or diced celery for extra texture.
✅ Meal prep it – Make the tuna mixture ahead and store it in the fridge for up to 3 days!
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