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Tuna Salad Lettuce Wraps: Easy Low-calorie 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.

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 wraps sered on the plate
Image by: Janis Pavulans

Tuna

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.

Cucumbers

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

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.

Ingredients list:

  • Canned tuna
  • Cucumber
  • Red pepper
  • Red Onion
  • Tomatoes
  • Greek yogurt

Equipment:

  • Knife
  • Cutting board
  • Mixing bowl
  • Spatula

Get your ingredients ready and start with the veggies.

Tuna salad lettuce wrap
Image by: Janis Pavulans

First dice your cucumber, pepper, tomato, and onion into cubes. By the way, if you want to learn how to become a better cook, check out my latest post.

Add all the ingredients to a bowl. Add Greek yogurt, salt, and black pepper and mix all well together.

Squeeze fresh lemon juice and mix gently all together.

When your tuna salad is ready, grab your crisp lettuce leaves and lay them out on a plate or flat surface. Take a generous scoop of tuna salad into the middle of each leaf.

Lettuce on the wooden board
Image by: Janis Pavulans
Tuna salad lettuce wraps on the wooden board
Image by: Janis Pavulans

Top with an extra squeeze of lemon and hot sriracha sauce (for an extra kick)!

Variations

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

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.

Summary

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 wrap
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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