Description
This crispy tuna melt wrap is a delicious, high-protein lunch that takes just 10 minutes to make. Swapping mayo for Greek yogurt keeps it light and nutritious, while melted cheese and a golden, grilled tortilla create the perfect bite. Ideal for quick lunches, meal prep, or an easy dinner.
Ingredients
Scale
- 1 (5 oz) can skipjack or yellowfin tuna, drained
- 2 tablespoons Greek yogurt
- ½ tablespoon Dijon mustard
- ½ lemon, juiced (about 1 tablespoon)
- ¼ cup sweet corn
- ¼ cup red onion, diced
- 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)
- 1 teaspoon olive oil (for grilling)
Instructions
- Prepare the filling: In a bowl, combine drained tuna, Greek yogurt, Dijon mustard, lemon juice, corn, diced red onion, relish, garlic powder, and black pepper. Stir well until fully mixed.
- Warm the tortilla: Place the tortilla on a plate and cover it with a damp paper towel. Microwave for 10-20 seconds to make it more flexible for wrapping.
- Assemble the wrap: Lay the tortilla flat on a clean surface. Sprinkle shredded cheese on one side, leaving about an inch of space from the edges. Spoon the tuna mixture over the cheese in an even layer.
- Fold and roll: Fold in the sides of the tortilla, then roll it up tightly from the bottom, tucking as you go to ensure a secure wrap.
- Grill the wrap: Heat a skillet or grill pan over medium heat and add a teaspoon of olive oil. Place the wrap seam-side down and press gently with a spatula. Cook for 3-4 minutes until golden brown, then flip and cook for another 2-3 minutes. If it’s browning too quickly, lower the heat to medium-low.
- Serve and enjoy: Remove the wrap from the skillet and let it cool slightly before slicing in half. Serve with a fresh salad or soup for a complete meal.
Notes
- For extra crispiness, cook the wrap in an air fryer at 380°F for 3-4 minutes instead of using a skillet.
- Customize your wrap by adding sliced avocado, baby spinach, or hot sauce for extra flavor.
- Store leftover filling in the fridge for up to 2 days, but assemble and grill fresh for the best texture.
- Prep Time: 2 minutes
- Cook Time: 7 minutes
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 500 kcal
- Sugar: 4g
- Sodium: 1170mg
- Fat: 11g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 3g
- Protein: 52g
- Cholesterol: 77mg