High-Protein Tuna Melt Wraps
High-Protein Tuna Melt Wraps
Ingredients
For the Tuna Salad
- 2 cans canned tuna in water, 12 ounce cans, drained well
- 1/2 cup plain Greek yogurt, non-fat
- 1/2 cup celery, finely diced
- 1/4 cup red onion, finely minced
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice, freshly squeezed
- 1 tablespoon fresh dill, chopped, or 1 teaspoon dried
- 1/4 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
For Assembly
- 4 whole wheat tortillas, large (10-inch)
- 1 cup shredded cheddar cheese, or Monterey Jack
- 2 cups spinach leaves, fresh
- 1 tablespoon olive oil, or cooking spray, as needed
Instructions
- 1
Prepare the tuna salad: In a medium bowl, combine the drained tuna, Greek yogurt, diced celery, minced red onion, Dijon mustard, lemon juice, fresh dill, salt, and black pepper. Mix well until all ingredients are thoroughly combined.
⏱️ 8 min
- 2
Assemble the wraps: Lay one whole wheat tortilla flat. Spread 1/4 of the tuna salad mixture evenly over one half of the tortilla, leaving a small border. Sprinkle 1/4 cup of shredded cheese over the tuna salad. Top with 1/2 cup of fresh spinach leaves.
⏱️ 5 min
- 3
Fold the wrap: Fold the empty half of the tortilla over the filling. You can also fold in the sides slightly before folding over to create a more secure wrap, similar to a burrito.
⏱️ 1 min
- 4
Cook the wraps: Heat a large skillet or griddle over medium heat. Add 1/4 tablespoon of olive oil or spray with cooking spray. Carefully place the assembled wrap into the hot skillet. Cook for 2-3 minutes per side, or until the tortilla is golden brown and crispy, and the cheese is melted and bubbly.
⏱️ 4 min
- 5
Repeat with remaining wraps: Remove the cooked wrap from the skillet and set aside. Repeat the cooking process for the remaining three wraps, adding more olive oil or cooking spray as needed.
⏱️ 4 min
- 6
Serve immediately: Cut each wrap in half diagonally before serving for easier handling. Enjoy your high-protein tuna melt wraps!
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
High-Protein Tuna Melt Wraps
For the Tuna Salad
- 2 cans canned tuna in water, 12 ounce cans, drained well
- 1/2 cup plain Greek yogurt, non-fat
- 1/2 cup celery, finely diced
- 1/4 cup red onion, finely minced
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice, freshly squeezed
- 1 tablespoon fresh dill, chopped, or 1 teaspoon dried
- 1/4 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
For Assembly
- 4 whole wheat tortillas, large (10-inch)
- 1 cup shredded cheddar cheese, or Monterey Jack
- 2 cups spinach leaves, fresh
- 1 tablespoon olive oil, or cooking spray, as needed
Instructions
- 1
Prepare the tuna salad: In a medium bowl, combine the drained tuna, Greek yogurt, diced celery, minced red onion, Dijon mustard, lemon juice, fresh dill, salt, and black pepper. Mix well until all ingredients are thoroughly combined.
⏱️ 8 min - 2
Assemble the wraps: Lay one whole wheat tortilla flat. Spread 1/4 of the tuna salad mixture evenly over one half of the tortilla, leaving a small border. Sprinkle 1/4 cup of shredded cheese over the tuna salad. Top with 1/2 cup of fresh spinach leaves.
⏱️ 5 min - 3
Fold the wrap: Fold the empty half of the tortilla over the filling. You can also fold in the sides slightly before folding over to create a more secure wrap, similar to a burrito.
⏱️ 1 min - 4
Cook the wraps: Heat a large skillet or griddle over medium heat. Add 1/4 tablespoon of olive oil or spray with cooking spray. Carefully place the assembled wrap into the hot skillet. Cook for 2-3 minutes per side, or until the tortilla is golden brown and crispy, and the cheese is melted and bubbly.
⏱️ 4 min - 5
Repeat with remaining wraps: Remove the cooked wrap from the skillet and set aside. Repeat the cooking process for the remaining three wraps, adding more olive oil or cooking spray as needed.
⏱️ 4 min - 6
Serve immediately: Cut each wrap in half diagonally before serving for easier handling. Enjoy your high-protein tuna melt wraps!
⏱️ 3 min