Why You’ll Love This Recipe
This Healthy Tuna Melt Wrap combines all the comforting flavors of a classic tuna melt but with a healthier twist. By using whole-grain wraps, lighter cheese options, and loads of fresh veggies, it’s a meal that satisfies both your taste buds and nutritional needs. Plus, it’s so simple to make! In just 10 minutes, you’ll have a flavorful and filling lunch that’s perfect for busy days.
Ingredients
- 1 can of tuna (in water, drained)
- 1 tablespoon light mayonnaise or Greek yogurt
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/2 cup shredded low-fat cheese (cheddar or mozzarella)
- 1 whole-grain tortilla wrap
- 1/4 cup sliced red onion
- 1/4 cup sliced tomato
- 1/4 cup lettuce or spinach leaves
- Olive oil spray or cooking spray
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- In a medium bowl, mix the drained tuna with mayonnaise (or Greek yogurt), Dijon mustard, garlic powder, and onion powder. Stir until fully combined.
- Heat a non-stick skillet over medium heat and lightly spray with olive oil or cooking spray.
- Lay the whole-grain tortilla wrap flat on a clean surface. Spread the tuna mixture evenly across the center of the wrap.
- Sprinkle the shredded cheese over the tuna.
- Add the sliced red onion, tomato, and lettuce or spinach on top of the tuna and cheese mixture.
- Fold the sides of the tortilla over the filling, then roll it up tightly into a wrap.
- Place the wrap in the heated skillet seam-side down and grill for about 2-3 minutes on each side, or until the wrap is golden brown and the cheese is melted.
- Remove from heat, slice in half, and serve immediately.
Servings and Timing
- Servings: 1
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
Variations
- Tuna Wrap with Avocado: Add sliced avocado for an extra creamy texture and boost of healthy fats.
- Vegetarian Option: Swap the tuna with mashed chickpeas for a vegetarian alternative.
- Spicy Tuna Melt: Add a few slices of jalapeños or a dash of hot sauce for a spicy kick.
Storage/Reheating
- Storage: This wrap is best served fresh. If you have leftovers, store them in an airtight container in the fridge for up to 1 day.
- Reheating: To reheat, place the wrap in a skillet over low heat for 2-3 minutes, flipping once to avoid burning.
FAQs
1. Can I use regular mayonnaise instead of light mayonnaise?
Yes, you can use regular mayonnaise if you prefer, but light mayonnaise or Greek yogurt is recommended for a healthier option.
2. Can I make this wrap without cheese?
Yes, you can skip the cheese if you’re looking to reduce calories or if you prefer a dairy-free option.
3. Can I add other vegetables to the wrap?
Absolutely! Feel free to add cucumber, bell peppers, or any other veggies you enjoy.
4. How can I make this wrap gluten-free?
To make this wrap gluten-free, simply use a gluten-free tortilla.
5. Can I use canned tuna in oil instead of water?
You can, but tuna packed in water is a healthier option as it contains fewer calories and less fat.
6. How do I keep the wrap from falling apart?
Make sure to roll the wrap tightly and grill it seam-side down first to help seal it. This will keep everything together while cooking.
7. Can I prepare the tuna mixture ahead of time?
Yes, the tuna mixture can be made ahead and stored in the fridge for up to 2 days. Just assemble the wrap when you’re ready to eat.
8. Can I make this wrap without a skillet?
Yes, you can eat the wrap without grilling it. However, grilling helps melt the cheese and adds a crisp texture.
9. Can I use a different type of wrap?
Yes, you can use any type of tortilla wrap, such as spinach, flour, or even a low-carb wrap, depending on your preference.
10. Can I make this wrap as a cold version?
Yes, you can skip the grilling step and simply enjoy the wrap cold. It’s still delicious without melting the cheese.
Conclusion
This Healthy Tuna Melt Wrap is a quick and satisfying lunch option that is perfect for busy days. With a simple combination of tuna, fresh veggies, and a light touch of cheese, this wrap is a healthier twist on a classic favorite. Whether you’re looking for a filling meal or something that will keep you energized throughout the afternoon, this wrap ticks all the boxes. Enjoy this easy, nutritious, and delicious recipe in just 10 minutes!
Healthy Tuna Melt Wrap Recipe
This Healthy Tuna Melt Wrap is a quick, delicious, and light version of the classic tuna melt sandwich. Packed with protein, healthy fats, and fiber, it’s made with whole-grain wraps, a flavorful tuna salad, and a melt-in-your-mouth layer of cheese. Ready in just 10 minutes, it’s the perfect easy lunch that’s both satisfying and nutritious.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 1 serving
- Category: Lunch
- Method: No-bake or Grilled
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 can (5 oz) tuna in water, drained
- 2 tablespoons Greek yogurt (or light mayo)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup chopped red onion
- 1/4 cup diced cucumber
- 1 tablespoon chopped fresh parsley (optional)
- Salt and pepper, to taste
- 1 whole-grain wrap
- 1/4 cup shredded low-fat cheddar cheese (or mozzarella)
- 1 teaspoon olive oil (for grilling, optional)
Instructions
- Make the tuna salad: In a bowl, combine the drained tuna, Greek yogurt (or mayo), Dijon mustard, lemon juice, red onion, cucumber, parsley, and a pinch of salt and pepper. Mix well until all ingredients are fully incorporated.
- Assemble the wrap: Lay the whole-grain wrap flat on a clean surface. Spread the tuna mixture evenly over the center of the wrap.
- Add cheese: Sprinkle the shredded cheese on top of the tuna mixture.
- Grill the wrap (optional): Heat a non-stick skillet over medium heat. Drizzle a small amount of olive oil if desired. Place the wrap in the skillet and grill for 2-3 minutes on each side, or until the cheese is melted and the wrap is golden brown. If you prefer a cold version, skip this step and enjoy as is.
- Serve: Cut the wrap in half and serve immediately.
Notes
- You can substitute Greek yogurt with a light mayo or avocado for a creamier texture.
- For extra veggies, add spinach or lettuce inside the wrap.
- Feel free to use a low-carb or gluten-free wrap for a healthier option.
