This Tuna Melt Wrap is perfect for the next time you only have 10 minutes to make lunch! It's so delicious and will keep you satisfied to power you through your busy afternoon. An unbeatable way to elevate your tuna salad game.
As a dietitian, I appreciate an easy recipe that is made with nutrient-rich ingredients like this tuna wrap melt. Make this flavorful wrap anytime you want an easy lunch option and don't feel like having a cold salad or sandwich. I hope you love it as much as I do. 😊
This was inspired by my Mediterranean Tuna Salad and Spicy Asian Tuna Salad. I wanted a hot lunch option that was similar! If you're looking for more lunchtime wraps, try my Green Goddess Chicken Salad Wrap. And enjoy an Apple Cucumber Smoothie with Mint or Watermelon Strawberry Sorbet for dessert!
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Video of How to Make a Tuna Melt Wrap
Here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card below for the full recipe.
Key Ingredients and Substitutions
*This Easy Tuna Melt Wrap Recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and recipe.
- Canned Tuna - tuna is a lean protein and the main ingredient. I suggest using either Skipjack or Yellowfin tuna. They are both a bit softer than albacore (white tuna) and lower in mercury. I use either Safe Catch Tuna or Wild Planet Tuna. Tuna has a long shelf life so it's great to keep on hand for times when you want to throw together a healthy recipe in a pinch.
- Greek Yogurt - we are using non-fat plain Greek yogurt to replace the mayonnaise mixture typically found in tuna salad. Greek yogurt contains less saturated fat and total fat, and provides protein and probiotics for gut health. You can use whole fat Greek yogurt or your favorite vegan yogurt if you prefer.
- Dijon Mustard - I use Dijon mustard in my tuna salad because it has a bit of spice. If you prefer regular yellow mustard or honey mustard, either of those will work great here too!
- Lemon Juice - fresh lemon juice brightens it up and add flavor without added salt.
- Corn - sweet corn is a modern twist on tuna melts. You can use fresh or frozen corn. It adds sweetness that compliments the salty flavor of tuna perfectly. Plus, it adds dietary fiber for a healthy gut.
- Dill Relish or Capers - every good tuna melt wrap needs a little something briny and salty. I prefer to use dill relish or capers. You could use chopped pickles, banana peppers or olives instead.
- Garlic powder & Black Pepper - just a bit of garlic powder and black pepper ties all the flavors together.
- Wrap or tortilla - I suggest using a burrito-sized tortilla that will wrap easily! Using a tortilla that is too small makes it hard to wrap and is more effort than it's worth. Look for a wrap that is at least 10 inches in size. If you can find them, Siete brand has tasty gluten-free burrito wraps. You can find them in the frozen section of the grocery store. If I don't use Siete, I like to use La Tortilla Factory brand.
- Cheese (optional) - I use shredded mozzarella cheese because it is my favorite and is lower in saturated fats and sodium than some other cheeses. For optimal melt, use low-moisture mozzarella. If you don't like mozzarella, feel free to use your favorite cheese! Sharp cheddar cheese is a very popular option for tuna melts.
- Fillings of choice (optional) - sometimes I like to add spinach for greens. You can skip it or use your own favorite greens like arugula, kale or lettuce.
How to Make a Tuna Melt Wrap
*Below are the instructions for how to make this tuna melt wrap with some process shots that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Drain tuna. In a medium bowl combine drained tuna with Greek yogurt, dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper. Mix to combine.
- Step 2 - Heat a burrito-sized wrap or tortilla to make it more pliable by covering it with a damp paper towel and microwaving it for about 10-20 seconds. Place it on a clean working space. Add a layer of shredded cheese on the end of the wrap closest to you, leaving at least an inch of space on the sides and bottom edge. Add the tuna mixture on top of the cheese.
- Step 3 - To wrap, fold sides of the tortilla toward the middle. Then fold the bottom of the tortilla and tuck the edges of the wrap under. Roll the tortilla away from you to the edge.
- Step 4 - Heat a skillet or grill pan on medium heat and add a bit of olive oil. Place the wrap on the hot grill pan or skillet, seam side down. Let it heat for about 3 - 4 minutes, gently pressing on it a couple of times while it heats. Flip the wrap and heat another 2 - 3 minutes. If it's cooking too quickly, lower to medium-low heat.
Hint: Use a burrito-sized wrap or tortilla! If you prefer, make it into 2 smaller wraps by dividing the tuna mixture between two smaller regular-sized tortillas.
Variations
One of my favorite things about a tuna melt wrap is you can make different variations based on your preference. Below are some ideas, but feel free to get creative!
- Spicy - make it spicy by adding crushed red pepper flakes or cayenne. Add your favorite hot sauce or salsa.
- Classic - if you prefer the classic flavors of a tuna melt, use regular mustard instead of dijon and add a tablespoon of mayo.
- Deluxe - add hard boiled eggs, creamy avocado and sliced tomato or your other favorite finely chopped veggies to take this tuna melt wrap up a notch.
- Chicken Wrap - you're not limited to tuna here! Turn this into a crunchy chicken wrap by replacing the can of tuna with a cup of shredded, canned or grilled chicken.
- BBQ - add a BBQ flare by throwing in some tangy BBQ sauce in place of Greek yogurt and mustard.
- Lettuce Wraps - if you want to make this a low-carb lunch, serve it in lettuce wraps instead of a whole wheat tortilla.
- Vegan - make it vegan by using tofu or chickpeas in place of tuna and use your favorite plant-based yogurt instead of Greek yogurt to add creaminess.
- Mediterranean - if you're a fan of Mediterranean flavor, add a layer of hummus to the wrap and top it with fresh herbs like parsley, basil or dill.
Storage
Refrigerator - this Tuna Melt Wrap is best eaten fresh. If you want to store leftovers, secure half of the wrap tightly in a piece of foil and store in the fridge for 1-2 days. Reheat on the skillet, in the air fryer, or in the microwave.
Expert Advice
- If the tuna mixture is dry, add more fresh lemon juice.
- Use a cheese that is meltable like mozzarella or cheddar.
- Be sure to have a clear work surface to wrap on.
- Keep the ingredients in the center of the tortilla for easy wrapping.
- Using a grill pan gives you appealing grill marks and makes for a crispy exterior.
Registered Dietitian tip
Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health.
This tuna wrap melt provides protein from the tuna and Greek yogurt, complex carbs from the corn and whole wheat wrap and healthy fats from the tuna. It also contains antioxidants and other nutrients including vitamin C, potassium, and vitamin D!
FAQ
While healthy means something different to everyone, this tuna melt wrap is a nutrient-rich option. Tuna is a lean protein and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe also contains fiber for gut health from the corn, probiotics from the Greek yogurt, and vitamin C from the lemon juice.
You’ve probably heard that tuna is high in mercury which when consumed in large amounts can lead to health concerns. The EDF recommends having only one 3.5 ounce serving of light tuna per week. When it comes to which type of tuna is highest in mercury, the answer is albacore or “white” tuna. Skipjack and yellowfin tuna (both sometimes referred to as “light” tuna on the package) are lower in mercury.
I use either Wild Planet or Safe Catch Tuna. Both Wild Planet and Safe Catch brands are lower in mercury than the FDA standard.
Absolutely! You can easily turn this into an air fryer recipe by heating at 380 degrees F in the air fryer for 3-4 minutes instead of heating it in the skillet.
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I hope you enjoy this recipe as much as I do. I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Healthy Tuna Melt Wrap Recipe, Easy 10 Minute Lunch
Equipment
- 1 Skillet or grill pan
Ingredients
- 1 can skipjack tuna, 5 oz or yellowfin
- 2 tablespoon greek yogurt
- ½ tablespoon dijon mustard or regular mustard
- ½ lemon, juice of (about 1 Tbsp)
- ¼ cup corn
- 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) I use Siete or La Tortilla Factory brand
Instructions
- Drain tuna. In a medium bowl combine drained tuna with Greek yogurt, dijon mustard, lemon juice, corn, red onion, relish, garlic powder, and black pepper. Mix to combine.
- Heat a burrito-sized wrap or tortilla to make it more pliable by covering it with a damp paper towel and microwaving it for about 10-20 seconds. Place it on a clean working space. Add a layer of shredded cheese on the end of the wrap closest to you, leaving at least an inch of space on the sides and bottom edge. Add the tuna mixture on top of the cheese.
- To wrap, fold sides of tortilla toward the middle. Then fold the bottom of the tortilla and tuck the edges of the wrap under. Roll the tortilla away from you to the edge.
- Heat a skillet or grill pan on medium heat and add a bit of olive oil. Place the wrap on the hot grill pan or skillet, seam side down. Let it heat for about 3 - 4 minutes, gently pressing on it a couple of times while it heats. Flip the wrap and heat another 2-3 minutes. If it's cooking too quickly, lower to medium-low heat.
- Hint: Use a burrito sized wrap or tortilla! If you prefer, make it into 2 smaller wraps by dividing the tuna mixture between two smaller regular sized tortillas.
Video
Notes
- If the tuna mixture is dry, add more fresh lemon juice.
- Use a cheese that is meltable like mozzarella or cheddar.
- Be sure to have a clear work surface to wrap on.
- Keep the ingredients in the center of the tortilla for easy wrapping.
- Using a grill pan gives you appealing grill marks and makes for a crispy exterior.
Nutrition
References: Environmental Defense Fund
Jessica
SO GOOD!!!!! I don't think I'm ever eating tuna any other way again.
Mallory
Hi Jessica, Thank you so much for taking time to leave a review, it truly means SO much to me! 🙂 I am so happy to hear that you made the recipe and loved it! Please don't hesitate to reach out if there are any recipes you want me to share, I love getting ideas from my readers!
Have a great day,
Mallory