I love how fast and flexible this tuna melt wrap is. Everything mixes in one bowl, and then it’s just wrap, toast, and eat. It’s a great way to elevate basic canned tuna without mayo and still get all the creaminess and flavor I’m craving. The melted cheese adds comfort, while the lemon, relish, and red onion keep things bright and fresh. Best of all — it’s high in protein and full of nutrients that help power me through the afternoon.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
skipjack or yellowfin tuna (canned, 5 oz)
Greek yogurt
Dijon mustard (or regular mustard)
lemon juice
corn
red onion, diced
dill relish or capers
garlic powder
black pepper
shredded mozzarella cheese (or cheese of choice)
burrito-sized wrap or tortilla (10 inches or larger)
Directions
I drain the canned tuna and add it to a medium bowl. I mix it with Greek yogurt, mustard, lemon juice, corn, diced red onion, dill relish, garlic powder, and black pepper until fully combined.
I soften the wrap by microwaving it for 10–20 seconds under a damp paper towel — this makes it easier to fold.
On a clean surface, I lay the wrap flat and sprinkle shredded cheese near the bottom third. I layer the tuna mixture on top of the cheese.
To wrap it, I fold the sides in first, then fold up the bottom edge and roll it tightly away from me, keeping everything snug inside.
I heat a skillet or grill pan over medium and add a little olive oil. I place the wrap seam side down and cook for 3–4 minutes, pressing gently to crisp the bottom. Then I flip and cook for another 2–3 minutes until golden and heated through.
I slice the wrap in half and serve it warm — melty, crispy, and packed with flavor.
Servings and Timing
This recipe makes 1 large wrap.
Prep time: 2 minutes
Cook time: 7 minutes
Total time: 10 minutes Each wrap has about 500 calories, with 52 grams of protein, 48 grams of carbs, and 11 grams of fat.
Variations
Smaller Servings: I divide the filling into two smaller tortillas for easy grab-and-go lunches.
Add Veggies: Sliced tomatoes, spinach, or avocado make great additions for extra fiber and freshness.
Spicy Kick: I mix in a dash of hot sauce or red pepper flakes to spice it up.
Cheese Options: Cheddar, pepper jack, or Swiss also work great for melting.
No Grill Pan? I use a regular nonstick skillet or even an air fryer to toast the wrap until crispy.
Storage/Reheating
Best Fresh: This wrap is at its best right after cooking while the tortilla is crispy and the cheese is melted.
Fridge: If I have leftovers, I wrap the remaining half in foil and store it in the fridge for up to 2 days.
Reheating: I reheat it in a skillet, air fryer, or microwave. If using the microwave, I wrap it in a paper towel to avoid sogginess.
FAQs
Can I use canned albacore tuna?
Yes! I’ve used albacore tuna when I want a meatier texture. Just make sure to drain it well.
What’s a good wrap brand to use?
I like using burrito-sized wraps from Siete or La Tortilla Factory, especially for their flavor and nutritional quality. Whole wheat wraps also work well.
Can I make this wrap dairy-free?
Yes, I’ve swapped Greek yogurt for a dairy-free yogurt and used vegan cheese with good results.
Is this wrap good for meal prep?
It’s best freshly made, but I sometimes prepare the tuna mixture in advance and keep it in the fridge for up to 3 days. I just assemble and grill the wrap when I’m ready to eat.
What other toppings can I add?
I’ve topped it with shredded lettuce, sliced pickles, or avocado for added texture and taste — all great options depending on what I’m craving.
Conclusion
This Healthy Tuna Melt Wrap is the kind of lunch I turn to when I want something fast, flavorful, and filling. It’s got all the comfort of a classic melt with the added bonus of balanced ingredients and a crispy finish. Whether I’m short on time or just want a simple, satisfying meal, this wrap always delivers.
