Tuna Salad Lettuce Wraps: quick, easy and below 100 kcal bites

Hey there, friends! I’m pumped to share one of my favorite recipes for fresh, delicious snacks – Tuna Salad Lettuce Wraps! As a chef and nutrition coach, I always experiment with fun new ways to enjoy nutrient-dense and low-calorie foods. This easy recipe is a simple and fun way to eat your veggies.

Tuna salad lettuce wraps sered on the plate
Image by: Janis Pavulans

In this post, I’ll give you the inside scoop on exactly how to make these mouthwatering lettuce wraps, from mixing up zesty tuna salad to picking out the perfect ingredients and their benefits.

You’ll learn pro tips for making Tuna salad lettuce wraps and whipping up fun variations ahead of time. Let’s dive in!

Ingredients and their benefits

So why do protein-packed tuna salad lettuce wraps mix so fabulously with fresh, crispy lettuce shells? I will explain each ingredient and its nutrient benefits.

Tuna salad lettuce wrap
Image by: Janis Pavulans


Flaky, protein-packed tuna is the superstar of this dish! Canned tuna offers wallet-friendly convenience without skimping on nutrition. It brings a hearty dose of satisfying protein, vitamin D, selenium, vitamin B12, and omega-3 fatty acids. The savory chunks pair perfectly with crisp cool lettuce.


Refreshing, hydrating cucumbers lend a satisfying crunch and alkaline kick. Their mellow flavor and water content balance the rich tuna salad beautifully without weighing it down. Vitamin K, flavonoids, and antioxidant properties make cukes a stellar supporting ingredient.

Red Pepper

Vibrant red bell peppers lend a subtly sweet bite and a hearty crunch. Higher in vitamin C than citrus fruits, they bring a rainbow of nutrients like vitamins B6, A, and E. Red peppers pop against the cool green lettuce making these wraps a feast for the eyes and tastebuds!

Red onion

Sliced red onions pack quite the tangy punch in these wraps! Onions are low in calories yet high in vitamin C, manganese, and fiber. They cut through the richness beautifully. Red onions specifically have higher antioxidant content than other color varieties.

Greek yogurt

Creamy, protein-packed Greek yogurt goes well with all ingredients! Tangier than mayo, it keeps things light while boosting protein. I prefer nonfat plain Greek yogurt so the fresh flavors shine through. Those live active cultures also boost your gut health to boot.


Tomatoes are packed with vitamin C, potassium, folate, and vitamin K, they make these wraps sing! I prefer ripe in-season tomatoes for unparalleled sweetness and texture. Just be sure to drain excess liquid so it doesn’t make your wraps soggy!

Tuna Salad lettuce wraps: Step-by-step

Before starting to make your tuna salad lettuce wraps, get your ingredients and equipment ready. Here is your list of essential things.

Get your ingredients ready

Get your ingredients ready. You will need:

  • Canned tuna
  • Cucumber
  • Red pepper
  • Red Onion
  • Tomatoes
  • Greek yogurt
Tuna salad lettuce wrap

Start by chopping veggies

First dice your cucumber, pepper, tomato, and onion into fine Brunoise, you could also use a food processor but the result wont be as pretty. By the way, if you want to improve your chopping skills you should head to my post where I spill the pro secrets.

Toss it in a bowl

Add all the chopped ingredients to a large bowl.

Add your protein and dressing

Add canned tuna, greek yogurt and season it to taste with salt and pepper.

Add an extra kick

For that extra layer of flavor squeeze some fresh lemon juice and add minced fresh chilies for a hot kick (skip this if you are a chicken 🐣) mix gently all together.

Assemble these beauties

When your tuna salad is ready, grab your freshly washed, crisp lettuce leaves and lay them out on a plate or flat clean surface.

Lettuce on the wooden board

Next just simply take a generous scoop of tuna salad into the middle of each leaf.

Tuna salad lettuce wraps on the wooden board

Top with an extra squeeze of lemon and hot sriracha sauce (AGAIN!! I like it when it’s hot and tangy)

Tuna Salad Lettuce Wraps

Recipe by Ksenija PecerskaCourse: Snacks, LunchCuisine: Mediterranean


Prep time


Cooking time






  • 140 g Canned tuna

  • 40 g Greek yogurt

  • 25 g Red onion

  • 25 g Cucumbers

  • 25 g Cherry tomatoes

  • 8 mini Lettuce leaves


  • In a mixing bowl, combine the drained tuna, Greek yogurt, diced red onion, diced tomatoes, and cucumbers.
  • Mix well to combine. Season with salt and pepper to taste.
  • Lay out 4 mini lettuce leaves per serving on a clean surface.
  • Spoon the tuna salad mixture evenly onto each lettuce leaf.
  • Carefully fold the sides of the lettuce leaves over the tuna salad, then roll them up, creating a wrap.


The great thing about these lettuce wraps is that they’re endlessly adaptable to suit your tastes and what you have! Here are just a few ideas for variations:

Mix up the tuna salad: Add some crunch with chopped celery, nuts, or seeds; bring the heat with sriracha, hot sauce, or sweet chili sauce; or change it up with pesto, curry powder, chopped pickles, olives, roasted red peppers, etc. The possibilities are endless!

Swap the dressing: Greek yogurt keeps things light but you could also use mayo, sour cream, or add some avocado for a creamier binder.

Play with different lettuces: Butter and romaine lettuce cups hold their shape nicely but don’t be afraid to also experiment with kale, cabbage, endive, chard, or collard green leaves for more texture and nutrients.

Make it a salad: Turn this into a full-on salad by mixing up the tuna filling then serve it over a bed of greens of your choice rather than wrapping it up. Top with avocado, hard-boiled egg, or bacon bits!

Add crunch: Toast slivered almonds, roasted chickpeas, or tortilla strips on top for an extra bite.

Customize to your heart’s content for the perfect wrap to hit the spot! Then wrap it up and take your masterpiece to go.


There you have it, friends! Easy, simple to make, and low in calorie snack – Tuna salad lettuce wraps! This is now my favorite snack! I found out about it recently and now it’s my go-to snack every week!

This simple tuna salad bite is low in calories and also packed with nutrients and flavor! Follow this easy recipe or customize it to your taste!

Tuna Salad Lettuce Wraps on the plate
Image by: Janis Pavulans

Try it out, and if you enjoy it check out my other low-calorie recipes!

Remember, one bite at a time, and I see you soon!

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