Quick & Healthy Tuna Melt Wrap
Healthy Tuna Melt Wrap Recipe: Easy 10 Minute Lunch
Are you in need of a quick and nutritious meal that tastes as good as it is easy to make? Look no further! This Healthy Tuna Melt Wrap Recipe is perfect for busy days when you want something delicious without spending too much time in the kitchen. In just 10 minutes, you can whip up a satisfying wrap that is great for lunch or even a light dinner. With a creamy tuna filling, crunchy veggies, and gooey cheese, this dish will undoubtedly become a favorite in your household.
Why Make This Recipe?
This Healthy Tuna Melt Wrap is not just a tasty meal but also a nutritious option that offers a mix of protein, healthy fats, and fiber. Here are some compelling reasons to try it out:
- Quick and Easy: Ready in just 10 minutes, this recipe is perfect for a fast lunch.
- Nutrient-Dense: Packed with tuna for protein and Greek yogurt for creaminess and probiotics.
- Customizable: You can adapt the ingredients to suit your taste preferences or dietary requirements.
- Kid-Friendly: With its cheesy goodness, even picky eaters will likely enjoy it.
How to Make Healthy Tuna Melt Wrap Recipe: Easy 10 Minute Lunch
Making this wrap is incredibly straightforward. Follow these steps to enjoy a delicious meal in no time!
Ingredients:
- 1 can skipjack tuna (5 oz) or yellowfin
- 2 Tbsp Greek yogurt
- ½ Tbsp Dijon mustard (or regular mustard)
- Juice of ½ lemon (about 1 Tbsp)
- ¼ cup corn
- ¼ cup red onion, diced (about 1/4 of a red onion)
- 1 Tbsp dill relish (or capers)
- ½ tsp garlic powder
- ¼ tsp black pepper
- ¼ cup shredded mozzarella cheese (or cheese of choice)
- 1 wrap (at least 10 inches in size, burrito-sized)
Directions:
- Drain the Tuna: Start by draining the tuna from the can.
- Mix Ingredients: In a medium bowl, combine the drained tuna with Greek yogurt, Dijon mustard, lemon juice, corn, diced red onion, dill relish, garlic powder, and black pepper. Mix well to combine all ingredients.
- Prepare the Wrap: Heat a burrito-sized wrap or tortilla to make it more pliable. You can cover it with a damp paper towel and microwave it for about 10-20 seconds.
- Layer the Wrap: Place the heated wrap on a clean surface. Add a layer of shredded cheese at the end of the wrap closest to you, leaving about an inch of space on the sides and bottom. Spoon the tuna mixture on top of the cheese.
- Wrap It Up: Fold the sides of the tortilla towards the center and then fold the bottom over the filling. Tuck the edges under and roll the wrap away from you.
- Cook the Wrap: Heat a skillet or grill pan over medium heat and add a bit of olive oil. Place the wrap seam-side down in the skillet. Heat for about 3-4 minutes, pressing gently. Flip and heat for another 2-3 minutes. If it cooks too quickly, lower the heat to medium-low.
How to Serve Healthy Tuna Melt Wrap Recipe, Easy 10 Minute Lunch
Once your wrap is done, slice it in half diagonally for a beautiful presentation. You can serve it with a side of mixed greens or your favorite veggie sticks. A dollop of extra Greek yogurt or salsa makes a delightful dipping sauce!
How to Store Healthy Tuna Melt Wrap Recipe, Easy 10 Minute Lunch
Store any leftover wraps in an airtight container in the refrigerator. They are best enjoyed within 2 days. Reheat gently in the microwave or a skillet.
Tips to Make Healthy Tuna Melt Wrap Recipe, Easy 10 Minute Lunch
- Use Fresh Ingredients: Fresh veggies enhance the flavor and texture.
- Adjust the Spice: Add some hot sauce or pepper flakes for a spicy kick if you like heat.
- Experiment with Cheeses: Try different cheeses like cheddar or pepper jack for a flavor twist.
Variations
- Veggie-Packed: Add spinach, bell peppers, or avocado to amp up the nutrition.
- Tuna Alternatives: Substitute tuna with canned salmon or chickpeas for a different flavor.
- Smaller Wraps: If you prefer smaller portions, divide the mixture into two regular-sized tortillas.
FAQs
1. Can I make this wrap ahead of time?
Yes! You can prepare the tuna mixture a day in advance but wait to assemble the wrap until you’re ready to eat to keep the tortilla fresh.
2. What can I use instead of Greek yogurt?
You can use mayonnaise, sour cream, or a dairy-free alternative if preferred.
3. Can I freeze the tuna mixture?
Yes, you can freeze the tuna mixture for up to 3 months. Just thaw it in the fridge before using.
With this Healthy Tuna Melt Wrap Recipe, you’re all set to enjoy a tasty and nutrition-packed meal in no time! Perfect for lunch or on-the-go, this easy recipe will keep you satisfied and energized throughout your day. Enjoy!
Healthy Tuna Melt Wrap
Ingredients
Main Ingredients
- 1 can skipjack tuna (5 oz) or yellowfin Drained
- 2 Tbsp Greek yogurt
- ½ Tbsp Dijon mustard or regular mustard
- 1 Tbsp Juice of lemon About 1 Tbsp
- ¼ cup corn
- ¼ cup red onion, diced About 1/4 of a red onion
- 1 Tbsp dill relish or capers
- ½ tsp garlic powder
- ¼ tsp black pepper
- ¼ cup shredded mozzarella cheese or cheese of choice
- 1 wrap burrito-sized At least 10 inches in size
Instructions
Preparation
- Start by draining the tuna from the can.
- In a medium bowl, combine the drained tuna with Greek yogurt, Dijon mustard, lemon juice, corn, diced red onion, dill relish, garlic powder, and black pepper. Mix well to combine all ingredients.
- Heat a burrito-sized wrap or tortilla to make it more pliable. You can cover it with a damp paper towel and microwave it for about 10-20 seconds.
Assembly
- Place the heated wrap on a clean surface. Add a layer of shredded cheese at the end of the wrap closest to you, leaving about an inch of space on the sides and bottom.
- Spoon the tuna mixture on top of the cheese.
- Fold the sides of the tortilla towards the center and then fold the bottom over the filling. Tuck the edges under and roll the wrap away from you.
Cooking
- Heat a skillet or grill pan over medium heat and add a bit of olive oil. Place the wrap seam-side down in the skillet. Heat for about 3-4 minutes, pressing gently.
- Flip and heat for another 2-3 minutes. If it cooks too quickly, lower the heat to medium-low.
