Healthy Tuna Wrap
A lightened-up tuna wrap with Greek yogurt instead of mayo, packed with crisp vegetables and wrapped in a whole grain tortilla. Protein-rich, satisfying, and ready in 10 minutes — perfect for a healthy lunch that actually tastes good.
Prep Time
11 min
Cook Time
14 min
Servings
2
Calories
323 cal
🛠 Interactive Recipe Tools — Use them right here on this page
Smart Servings Scaler
- Tuna½
- Tortilla1
- Lettuce1 cups
- Tomato1 medium
- Onion½ medium
- Mayonnaise1 ½ tbsp
- Salt½ tsp
- Black Pepper¼ tsp
All quantities scaled automatically from 2 servings.
Ingredients
Makes 2 servings · Use the Servings Scaler above to adjust
- Tuna0.5
- Tortilla1
- Lettuce1 cups
- Tomato1 medium
- Onion0.5 medium
- Mayonnaise1.5 tbsp
- Salt0.5 tsp
- Black Pepper0.25 tsp
Instructions
- 1
Drain 2 cans (5 oz each) of solid white tuna packed in water. Press out all the liquid with a fork. Wet tuna makes watery wraps.
- 2
In a bowl, combine the tuna with ⅓ cup plain Greek yogurt, 1 tablespoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon honey, ½ teaspoon salt, ¼ teaspoon black pepper.
- 3
Add 2 finely chopped celery stalks, ¼ cup chopped red onion, 2 tablespoons drained capers, and ¼ cup chopped fresh dill. Fold gently with a fork — don't overmix or the tuna turns to paste.
- 4
Warm 4 large whole grain tortillas in a dry skillet for 20 seconds per side, or wrap in foil and warm in a 300°F oven for 5 minutes.
- 5
Lay each tortilla flat. Spread tuna mixture across the lower half (about ½ cup per wrap). Top with sliced cucumber, baby spinach or arugula, and sliced tomato.
- 6
Fold the sides in first, then roll tightly from the bottom. Slice diagonally and eat immediately, or wrap in parchment for a portable lunch.
Watch how to make Healthy Tuna Wrap
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💡 Expert Tips
- 1.Drain the tuna thoroughly. Wet tuna means soggy wraps and watery dressing.
- 2.Greek yogurt + a little Dijon. Greek yogurt provides body; Dijon adds tang. The combination is lighter than mayo but still satisfying.
- 3.Capers are the secret. Just 2 tablespoons add bright briny pops that elevate the whole wrap.
- 4.Warm the tortillas. Cold tortillas crack when rolled. Even brief warming makes them pliable.
🔬 Why It Works
Healthy tuna wraps solve the mayo-overload problem by using Greek yogurt as the creamy base with just a touch of Dijon for richness. The capers and dill add bright flavors that make the wrap interesting rather than diet-food bland. Whole grain tortillas add fiber and substance. Each component contributes nutritionally and flavor-wise — nothing is filler.
Frequently Asked Questions
Tuna in water or oil?▾
Can I skip the yogurt and use mayo?▾
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Nutrition Facts
Per serving (recipe makes 2 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
Nutrition Facts
Per serving (recipe makes 2 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
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