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PROTEIN-PACKED TUNA SALAD LETTUCE WRAPS
04

PROTEIN-PACKED TUNA SALAD LETTUCE WRAPS

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

PROTEIN-PACKED TUNA SALAD LETTUCE WRAPS

These Protein-Packed Tuna Salad Lettuce Wraps are a light yet satisfying meal, perfect for a quick lunch, snack or appetiser. Made with tender tuna mixed with creamy Greek yoghurt (or mayonnaise), crunchy celery and simple seasoning, this dish delivers a refreshing balance of flavour and texture. Instead of traditional bread, crisp lettuce leaves act as a nutritious, low-carb wrap, keeping this meal light while still packed with protein. Tuna is an excellent source of lean protein and omega-3 fatty acids, making this recipe both heart-healthy and satisfying. It’s also incredibly easy to make with just a few simple ingredients. Whether you’re meal-prepping or need a fast, wholesome dish, these tuna salad lettuce wraps are an ideal choice. Enjoy them as a quick meal on busy days or serve them as appetisers for a light, refreshing snack.

RECIPE CATEGORY

Lunch, Snack, Appetiser

SERVING SIZE

1

CUISINE

American, Mediterranean

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy

OCCASION/HOLIDAY

Summer, Picnic, Meal Prep, Light Lunch, Family Gathering

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Carb, Gluten-Free, Quick & Easy

DISH TYPE

Salad, Wrap

INGREDIENTS

The following are the ingredients we need to prepare these tuna salad lettuce wraps.

  • ½ can (60g) tuna in water, drained
  • 1 tbsp Greek yoghurt (or mayonnaise)
  • 1 tbsp chopped celery
  • 2 large lettuce leaves
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 120
  • Protein: 18g
  • Carbohydrates: 3g
  • Fibre: 1g
  • Fat:5g
  • Saturated Fat:5g
  • Sodium: 200mg
  • Sugar: 1g

PREPARATION

Here is a step-by-step guide to preparing these tuna salad lettuce wraps.

  • Prepare The Tuna Salad: In a small bowl, mix the drained tuna with Greek yoghurt (or mayonnaise), chopped celery, salt and pepper. Stir well until the mixture is creamy and evenly combined.
  • Prepare The Lettuce Leaves: Rinse and pat dry the lettuce leaves to ensure they are crisp and fresh.
  • Assemble The Wraps: Spoon the tuna salad mixture evenly into the centre of each lettuce leaf.
  • Fold And Serve: Gently fold or roll the lettuce leaves around the filling. Enjoy immediately for maximum freshness!

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some helpful tips for you when making these tuna salad lettuce wraps.

  • Use Crisp Lettuce: Romaine or butter lettuce works best as they hold their shape well.
  • Drain The Tuna Properly: This prevents the mixture from becoming too watery.
  • Chill Before Serving: Let the tuna mixture sit in the fridge for 10 minutes for a better flavour.
  • Add Extra Crunch: Chopped cucumbers, radishes or bell peppers enhance the texture.
  • Make It Ahead: Prepare the tuna salad in advance and store it in the fridge for a quick meal option.

VARIATIONS

  • Spicy Kick: Add a pinch of cayenne pepper or a few drops of hot sauce for a bit of heat.
  • Dijon Twist: Mix in a teaspoon of Dijon mustard for extra tanginess.
  • Avocado Addition: Mash half an avocado into the tuna mixture for a creamy texture.
  • Egg-Boosted: Add a chopped boiled egg to increase the protein content.
  • Extra Fibre: Mix in shredded carrots or chopped spinach for additional nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftover tuna salad in an airtight container in the fridge for up to 2 days.
  • Lettuce Storage: Keep the lettuce leaves separate and store them in a paper towel-lined container to maintain crispness.
  • Freezing: Not recommended, as the texture of the tuna salad and lettuce changes when frozen.
  • Meal Prep Tip: Prepare a batch of tuna salad and store portions separately to assemble fresh wraps when needed.

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