Tuna Melt Wrap

Aug 24, 2022

Canned tuna absolutely does not get the credit it deserves! Not only is it totally delicious and packed with protein, it’s also extremely budget friendly and shelf stable. This means stocking up on tuna and keeping it in your pantry is a great way to always have a yummy and inexpensive protein source on hand.

A lot of folks think that tuna is a one trick pony, and it’s only good for tuna sandwiches, but that’s totally not true! While tuna does make a stellar sandwich, it also makes a totally yummy salad topping or can even be served warm.

This tuna melt wrap is a fun new way to enjoy canned tuna, and it features the delicious addition of melty cheesy goodness. If you thought tuna and cheese couldn’t go together, you’re going to be totally psyched that you’ve been wrong. This tuna salad wrap is melty, hot, and totally easy to make. In fact, it’s ready in just 11 minutes, making it great for a quick lunch or an easy weeknight supper recipe.

One of the things that I love most about canned tuna is that it works in harmony with gentle nutrition and intuitive eating. If my body is craving a satisfying source of protein, I don’t have to go to the grocery store or try to thaw something from the freezer. It’s available and ready to go in as much time as it takes to open a can. I’m also able to combine it with foods that my body craves like melty, salty cheese and a good source of carbohydrates (whole wheat wrap anyone?). All while being totally delicious and incredibly satisfying. That’s a win-win if I ever saw one!

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 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!

Few notes:

  • Canned tuna: You can use whatever canned tuna you have on hand. Flakes are the easiest to work with, but you can totally use tuna chunks and crumble them with the back of a fork.
  • Wrap: I prefer a whole wheat wrap because I find they don’t crack as easily as white, and they also contain a boost of fiber. You can use whatever kind you have on hand!
  • Mayo: This combines with the tuna to make an awesome tuna salad filling.
  • Cheese: I like to use a cheddar or American cheese, since that gives the classic tuna melt feel, but you can use any mild flavored melting cheese you like.
  • Dijon mustard: Adds a slightly sharp flavor, and works incredibly well with the melty cheese! Dijon and cheese are a dynamic duo.
  • Onion and celery: A little bit of finely diced onion and celery adds the perfect flavor to your tuna melt wrap, without the rough texture of regular chopped onion and celery.
  • Fillings: You can get creative here, but I’ve provided some of my favorite fillings. This includes a handful of spinach, and some sliced tomatoes.
  • Seasoning: All you need for this easy recipe is a little salt and pepper! So simple, right?

Recipe variations

In the oven: To make this recipe in the 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: To make a tuna melt wrap in an air fryer, preheat it 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.

Tuna melt quesadilla: If you would prefer to make a quesadilla instead of a wrap, you can absolutely do that. Simply 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.

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