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Craving a tuna melt but looking for a lighter, high-protein version that won’t weigh you down?
This High-Protein Tuna Melt Wrap gives you all the cheesy, savory goodness of a classic tuna melt while keeping things gut-friendly, lower in carbs, and easy to digest—perfect for those on Ozempic, Wegovy, or Zepbound who need meals that are satisfying yet light.
Instead of buttery bread, we use a whole wheat tortilla to keep the wrap soft, easy to eat, and packed with fiber. The tuna salad is made with protein-rich Greek yogurt instead of mayo, keeping it creamy without extra fat.
It’s warm, cheesy, and comforting, while still being a stomach-friendly, balanced meal that’s quick to prepare.
Why You’ll Love This Tuna Melt Recipe
- Classic comfort food, made lighter – All the tuna melt flavors you love, but healthier.
- High in protein, low in fat – Over 42g of protein per serving, making it incredibly satisfying.
- Easy to digest – Uses mild, gut-friendly ingredients without greasy add-ins.
- Quick & easy – Ready in under 15 minutes, perfect for a busy day.
- Customizable & meal-prep friendly – Make it spicy, add extra veggies, or store leftovers for later.
Why It’s Great for GLP-1 Users
- High in protein (42g+ per serving) – Supports muscle retention and satiety.
- Shouldn’t trigger acid reflux – No heavy sauces, greasy cheese, or acidic ingredients.
- Small portion-friendly – You can eat a smaller serving and still get enough protein.
- Balanced and low in fat – Greek yogurt keeps it creamy without being heavy.
Recipe: High-Protein Tuna Melt Wrap
INGREDIENTS
For the Tuna Salad:
- 1 can (5 oz) albacore tuna, drained
- ¼ cup plain Greek yogurt (or avocado for dairy-free)
- ½ tsp Dijon mustard (optional, for flavor)
- ¼ tsp garlic powder
- ¼ tsp black pepper
- 1 tbsp chopped green onions (optional)
For the Wrap:
- 1 large whole wheat tortilla (or low-carb tortilla)
- ¼ cup shredded reduced-fat cheese (cheddar or Swiss)
- 1 tsp olive oil or butter (for grilling)
INSTRUCTIONS
Step 1: Make the Tuna Salad
- In a bowl, mix tuna, Greek yogurt, Dijon mustard, garlic powder, black pepper, and green onions until well combined.
Step 2: Assemble the Wrap
- Lay the whole wheat tortilla flat and spread the tuna salad evenly across one half.
- Sprinkle with shredded cheese, then fold the tortilla in half.
Step 3: Grill the Wrap
- Heat olive oil or butter in a pan over medium heat.
- Place the folded wrap in the pan and cook for 2-3 minutes per side, pressing down gently, until golden brown and crispy.
Step 4: Serve & Enjoy
- Slice in half and serve warm. Pair with a small side salad or steamed veggies for extra nutrients.
Nutrition (Per Serving, Serves 1)
- Calories: ~420
- Protein: ~42g
- Carbs: ~32g
- Fat: ~14g
Chef’s Tips + Substitutions
- Make it dairy-free – Use avocado instead of Greek yogurt and a dairy-free cheese alternative.
- Want extra fiber? – Add baby spinach or diced cucumbers inside the wrap.
- Make it extra crispy – Use a panini press instead of a skillet.
- For a lower-carb option – Use a low-carb tortilla or lettuce wrap.
- Meal prep tip: Store the tuna salad in an airtight container for up to 3 days and assemble wraps fresh.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
