Tuna Melt Wrap
If you're looking for an easy dinner or lunch idea, you'll love this protein packed tuna melt wrap. Satisfying, simple to make, and budget friendly, too!
Ingredients
- 1 can tuna drained
- 1 tbsp mayo
- 2 tsp dijon mustard
- 2 tbsp onion diced very fine
- 2 tbsp celery diced very fine
- Dash of salt + pepper
- 1, 8 ” whole wheat wrap
- ½ cup spinach ~1 handful
- 3 slices roma tomato
- 1 slice of American or cheddar cheese
Instructions
- Heat a cast iron pan that has grill marks to medium heat.
- While the pan is heating up, drain your can of tuna very well.
- To make the tuna mixture: combine the tuna, mayo, dijon mustard, onion, celery, salt and pepper.
- Take your tomato slices and press them between two pieces of paper towel to get as much of the moisture out as you can (if you skip this step you’ll be left with a very soggy wrap!)
- Assemble your wrap by first adding the spinach and then the tuna.
- Now, take your slice of cheese and cut it in half then place the two halves end-to-end down the length of the wrap.
- Place your 3 tomato slices on top.
- Spray your hot pan with non-stick spray, roll up your wrap and place it seam side down on the hot pan.
- Cover your wrap on the pan with a lid to help lock in the heat.
- Cook for 3 minutes (check for grill marks before flipping! You want those to be visible- how satisfying!), flip, and cook for another 3 minutes.
- Cut your wrap in half with a serrated knife and enjoy!
Video
Notes
Draining Tuna: If possible, select a can that has a pop top lid. Remove the lid, and press it back into the round tuna can, using it to hold the flaked tuna back as the liquid drains off. If you have a regular can of tuna, you can just use a small strainer or sieve instead.
Oven: Preheat your oven to 400°F and add your prepared tuna wrap to a baking sheet or cast iron griddle pan. Place in the preheated oven and bake for 10 minutes. Flip the tuna melt wrap over, and cook for another 5-10 minutes or until heated through and the cheese is melted and bubbly.
Air fryer: Preheat your air fryer to 375°F for 3 minutes (or according to your manufacturers instructions). Cook it for 8-12 minutes, flipping it halfway through to ensure even browning. It is finished cooking when it is warmed through and the cheese is melted and bubbly.
Quesadilla: Add the wrap to a hot, oiled skillet and layer the ingredients on one half of the wrap. Fold the wrap over the filling, and press with a spatula to hold it down. Cook for 2-3 minutes, and then flip and cook the other side for 2-3 minutes, or until lightly browned and crispy. Remove from the heat and cut into triangles.
Nutrition Facts
Nutrition Facts
Tuna Melt Wrap
Serving Size
1 g
Amount per Serving
Calories
562
% Daily Value*
Fat
29
g
45
%
Saturated Fat
9.6
g
60
%
Polyunsaturated Fat
29
g
Cholesterol
88
mg
29
%
Sodium
521
mg
23
%
Carbohydrates
16
g
5
%
Fiber
3
g
13
%
Sugar
15
g
17
%
Protein
24
g
48
%
* Percent Daily Values are based on a 2000 calorie diet.