When you need a nutritious, filling lunch in under 10 minutes, this Healthy Tuna Melt Wrap is your go-to solution. It’s satisfying, cheesy, and packed with flavor—but made with wholesome ingredients like Greek yogurt, lemon juice, and tender skipjack or yellowfin tuna. The result? A healthier version of the classic tuna melt that you can feel good about eating any day of the week.
Whether you’re working from home, meal-prepping for the office, or whipping something up between errands, this tuna wrap delivers protein, fiber, and flavor in every bite.
Why You’ll Love This Healthy Tuna Melt Wrap
- Quick & Easy: Ready in under 10 minutes, no fuss required.
- Protein-packed: Tuna, Greek yogurt, and cheese keep you full for hours.
- Healthier twist: No mayo, low in saturated fats, and fiber-rich if using whole grain or gluten-free wraps.
- Portable: Great for lunchboxes, road trips, or meal prepping.
- Hot or cold: Delicious warm and crispy or chilled straight from the fridge.
A Lighter Take on the Classic American Tuna Melt
Inspired by the timeless American diner favorite, this wrap transforms the classic tuna melt into a lighter, modern version. Instead of mayo, Greek yogurt adds tang and creaminess. Dijon mustard and lemon juice bring brightness. And melted mozzarella ties it all together without overwhelming the other ingredients.
Wrapped and grilled for a crisp finish, it’s the kind of lunch that tastes indulgent but fits right into a healthy lifestyle.
Ingredients (Serves 1)
- 1 can skipjack or yellowfin tuna, 5 oz, drained
- 2 tablespoons Greek yogurt
- ½ tablespoon Dijon mustard (or regular mustard)
- Juice of ½ lemon (about 1 tablespoon)
- ¼ cup corn kernels (fresh, canned, or frozen and thawed)
- ¼ cup red onion, diced (about ¼ of a medium onion)
- 1 tablespoon dill relish (or capers for a more briny bite)
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ cup shredded mozzarella cheese (or cheese of choice)
- 1 burrito-sized wrap (10 inches or more) – gluten-free or whole grain options work great
- Olive oil, for grilling
Instructions
1. Mix the Filling
In a medium mixing bowl, combine the drained tuna, Greek yogurt, Dijon mustard, lemon juice, corn, red onion, relish or capers, garlic powder, and black pepper. Stir until the mixture is well combined and creamy.
2. Prepare the Wrap
To make the tortilla more pliable, warm it in the microwave for 10–20 seconds wrapped in a damp paper towel. This will help it fold without cracking.
Lay the wrap on a clean surface. Sprinkle the shredded cheese over the bottom third of the wrap, leaving an inch of space from the edges. Spoon the tuna mixture over the cheese.
3. Wrap It Up
Fold in the sides of the tortilla, then fold up the bottom edge, tucking it under the filling. Roll tightly into a burrito-style wrap.
4. Grill to Melt and Crisp
Heat a nonstick skillet or grill pan over medium heat. Add a drizzle of olive oil. Place the wrap seam-side down and grill for 3–4 minutes, pressing gently to help seal and brown the edges. Flip and cook for another 2–3 minutes until golden and crisp.
5. Serve
Remove from heat, let sit for a minute, then slice in half if desired. Serve with a side salad, sliced cucumbers, or your favorite chips for a full meal.
Optional Add-Ins & Swaps
- Avocado slices or mashed for extra creaminess
- Sriracha or hot sauce for spice
- Baby spinach or arugula for greens
- Cheddar or pepper jack instead of mozzarella
- Whole grain or gluten-free wraps for dietary preferences
Storage & Meal Prep
- Make ahead: Prepare the tuna mixture in advance and store in the fridge for up to 3 days.
- Wrap storage: Fully assembled wraps can be kept in the fridge for up to 24 hours before grilling.
- Freezing not recommended: Best enjoyed fresh due to the yogurt base.
Healthy Tuna Melt Wrap FAQs
Can I eat this cold?
Absolutely! Skip the grill and enjoy it as a cold wrap—still delicious and refreshing.
What kind of wrap should I use?
A burrito-sized (10-inch) wrap works best. Siete, La Tortilla Factory, or whole grain wraps are all great options.
Is this recipe high in protein?
Yes! With tuna, Greek yogurt, and cheese, this wrap packs a strong protein punch to keep you satisfied.
Can I use canned salmon instead?
Yes—this recipe works well with canned salmon, shredded chicken, or even mashed chickpeas for a vegetarian option.
Final Thoughts
This Healthy Tuna Melt Wrap is the perfect example of how fast food can still be wholesome, nourishing, and downright tasty. It’s easy to prepare, loaded with flavor, and ideal for busy days when you need something satisfying without turning on the oven.
Whether you’re packing lunch for work, prepping meals for the week, or just want a quick bite that checks all the boxes, this tuna melt wrap is about to become a regular in your rotation.
Healthy Tuna Melt Wrap
Ingredients
- 1 can skipjack or yellowfin tuna 5 oz, drained
- 2 tablespoons Greek yogurt
- ½ tablespoon Dijon mustard or regular mustard
- Juice of ½ lemon about 1 tablespoon
- ¼ cup corn kernels fresh, canned, or frozen and thawed
- ¼ cup red onion diced (about ¼ of a medium onion)
- 1 tablespoon dill relish or capers for a more briny bite
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ cup shredded mozzarella cheese or cheese of choice
- 1 burrito-sized wrap 10 inches or more – gluten-free or whole grain options work great
- Olive oil for grilling
Instructions
Mix the Filling
- In a medium mixing bowl, combine the drained tuna, Greek yogurt, Dijon mustard, lemon juice, corn, red onion, relish or capers, garlic powder, and black pepper. Stir until the mixture is well combined and creamy.
Prepare the Wrap
- To make the tortilla more pliable, warm it in the microwave for 10–20 seconds wrapped in a damp paper towel. This will help it fold without cracking.
- Lay the wrap on a clean surface. Sprinkle the shredded cheese over the bottom third of the wrap, leaving an inch of space from the edges. Spoon the tuna mixture over the cheese.
Wrap It Up
- Fold in the sides of the tortilla, then fold up the bottom edge, tucking it under the filling. Roll tightly into a burrito-style wrap.
Grill to Melt and Crisp
- Heat a nonstick skillet or grill pan over medium heat. Add a drizzle of olive oil. Place the wrap seam-side down and grill for 3–4 minutes, pressing gently to help seal and brown the edges. Flip and cook for another 2–3 minutes until golden and crisp.
Serve
- Remove from heat, let sit for a minute, then slice in half if desired. Serve with a side salad, sliced cucumbers, or your favorite chips for a full meal.
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