Pizza Tuna Wrap with Mediterranean Salad
A whole wheat tortilla stands in for pizza dough, and the difference is eight minutes. Spread blended cherry tomatoes mixed with oregano across the wrap, layer mozzarella strips and drained tuna on top, and the oven does the rest — crispy edges, bubbling cheese, a pizza that needed no kneading, no rising, no waiting.
The side salad pulls from the same shopping list. Remaining cherry tomatoes, olives, and red onion go into a bowl with spinach, sliced bell pepper, and a balsamic-olive oil dressing. 50g of protein and 672 kcal from two dishes that share one ingredient pool and twenty minutes of your afternoon.
A whole wheat tortilla stands in for pizza dough, and the difference is eight minutes. Spread blended cherry tomatoes mixed with oregano across the wrap, layer mozzarella strips and drained tuna on top, and the oven does the rest — crispy edges, bubbling cheese, a pizza that needed no kneading, no rising, no waiting.
The side salad pulls from the same shopping list. Remaining cherry tomatoes, olives, and red onion go into a bowl with spinach, sliced bell pepper, and a balsamic-olive oil dressing. 50g of protein and 672 kcal from two dishes that share one ingredient pool and twenty minutes of your afternoon.
Ingredients
- tuna, in water 5 ounces
- mozzarella, low-moisture part skim 1.5 ounce
- cherry tomatoes 10
- olives 6
- red onion 0.5
- oregano, dried 1.5 teaspoon
- tortilla wrap, whole wheat 1
- bell pepper 0.5
- spinach 1 handful
- balsamic vinegar 0.5 tablespoon
- olive oil 1.5 tablespoon
Method
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Preheat the oven to 400°F (210°C).
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Drain the canned tuna. Cut the mozzarella into small strips and the cherry tomatoes into halves. Slice the olives into small pieces and the onion into thin rings.
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Blend about half of the cherry tomatoes until smooth and mix them with half of the oregano to make the pizza sauce.
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Spread the tomato sauce evenly over the wrap, leaving a small border around the edges. Top with the cheese, then add the olives, tuna, and half of the onion on top of the cheese.
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Bake in the preheated oven for about 8-10 minutes or until the cheese is melted and bubbly, and the edges of the wrap are lightly browned.
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While the wrap is in the oven, prepare the salad: slice the bell pepper into small strips. In a large salad bowl, combine the spinach, the remaining onion, cherry tomatoes, olives, and the bell pepper.
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In a small bowl, whisk together the vinegar, oil, oregano, salt, and pepper. Drizzle the dressing over the salad and serve alongside the pizza wrap.
Put the mozzarella directly on the sauce before adding the tuna and olives. Cheese against the wet sauce layer melts into a seal that keeps the wrap from getting soggy, while the toppings sit on top and stay distinct rather than sinking into melted cheese.
Behind this recipe
Can your body actually use 50 grams of protein from one meal?
The idea that your body stops using protein above 20–30 grams per meal has been around gyms for years, but a systematic review pooled data from multiple trials and found that muscle protein synthesis continued to respond to higher doses with no hard ceiling. The number people kept citing was assumed and repeated, never proven. This meal delivers its 50 grams from tuna, mozzarella, the whole wheat wrap, and spinach — a mixed-source plate rather than a single protein shake.
Read the full evidence reviewCan I use tuna canned in oil instead of water?
Yes. Tuna in oil adds roughly 60–80 extra calories per can depending on the brand and how well you drain it. The protein stays about the same. If you are tracking closely, drain the oil thoroughly. If the calorie count matters less, oil-packed tuna has a richer flavor that pairs well with the oregano-tomato sauce.
What if I do not have an oven?
Heat a dry skillet over medium-high. Place the assembled wrap sauce-side up, cover with a lid, and cook for 3–4 minutes until the bottom is crispy and the cheese melts from the trapped steam. The edges will not crisp the same way as the oven method, but the center melts just as well.
