Easy Tuna Salad Lettuce Wraps
Nutrition Snapshot
If you find yourself raiding the fridge and pantry at lunchtime, frantically trying to figure out what you can make for a wholesome and protein-packed lunch, I’ve got you covered!
These tuna lettuce wraps are super quick and easy to make, full of flavor and nutritional benefits, low calorie, low carb, and can also be made as a simple salad instead of a wrap.
It’s not often that you find an easy lunch idea that is light, but also filling and satisfying! You can add as many other veggies and herbs as your heart desires to really customize it and make it your own.
Key ingredients for this tuna salad recipe
- Albacore wild tuna – We’re picky about tuna in our house, and exclusively purchase Wild Planet Wild Tuna (affiliate link). They never use nets to catch their tuna, they only catch smaller migratory tuna lower in mercury, and this particular canned variety has no additional water or oil – no draining necessary.
- Real mayonnaise – I like to keep my tuna salads on the lighter side, so I use as little mayo as possible. But for the mayonnaise I am using, I like to use a kind preferably made with avocado oil like Primal Kitchen Mayo (affiliate link). They also make a vegan version if that suits your needs better. You could also swap mayo for Greek yogurt if you wanted to.
- Capers – I’m a big fan of not only adding a heaping tablespoon of capers to my tuna salad but also some of the salty vinegar brine from the jar that capers are pickled in.
- Lemon wedge – Along with a little salt and pepper to taste, I like to add a big squeeze of fresh lemon juice to lighten everything up and add a little acid to the mix.
- Lettuce – I like to use either Boston Lettuce (also known as butter lettuce or bibb lettuce) or Romaine Lettuce. Boston Lettuce has softer, cupped leaves that make for a good “holder” for the mix, while Romaine lettuce is longer and sturdier with a satisfying crunch.
Nutrition Disclaimer: Feel free to use different ingredients to suit your own dietary needs, but note it could change the flavor and vary from the nutritional calculations in the recipe card on this post!
Easy Tuna Salad Lettuce Wraps
Ingredients
- 5 ounce Albacore wild tuna, (1 can), not packed in oil
- 1 tablespoon real mayonnaise, plus more to taste
- 1 tablespoon capers
- 1 wedge lemon
- salt and pepper, to taste
- Boston lettuce leaves, or Romaine lettuce leaves
Instructions
- In a small bowl, use a fork to combine tuna, mayonnaise, and capers.5 ounce Albacore wild tuna | 1 tablespoon real mayonnaise | 1 tablespoon capers
- Add a squeeze of fresh lemon, stir again to combine, then salt and pepper to taste.1 wedge lemon | salt and pepper
- On a plate or shallow bowl, lay out as many lettuce leaves as you'd like to divide your tuna mixture between (I usually do two). Spoon tuna into each leaf, gently wrap the leaves around the mixture and enjoy!Boston lettuce leaves
Notes
Nutrition
Nutrition Disclaimer
The provided nutrition information is generated by an automatic API and does not take variations across specific brands into account. This information is provided as a general guideline and should not be treated as official calculations. Learn more here.
Benefits of tuna
Cans of Albacore tuna have tons of benefits for your body (and your wallet!):
- Inexpensive: Canned tuna is a relatively cheap purchase and something you can stock up on in the pantry.
- No cooking needed: You don’t have to cook canned tuna, so it’s ready to go any time.
- High protein: Tuna is a simple source of protein, 3 oz of albacore tuna is 21 grams of protein.
Quick note regarding mercury: Canned tuna contains less mercury than fresh tuna, but pregnant women and young children should consult their doctors before consuming tuna regularly. The FDA recommends one 4-ounce serving of white tuna per week.
Serving suggestions & variations
- Add more veggies and herbs: Diced celery, red onion, bell pepper, relish, cucumber, sun-dried tomatoes, and fresh dill all make wonderful additions to the base tuna mixture.
- Serve over spinach as a salad: I like to add a big serving of tuna salad over a bed of fresh spinach in a bowl, and sometimes I add a little drizzle of vinaigrette or tahini balsamic over the top.
- Make in batches for meal prep: You can grab a few cans and make a big batch to keep in the fridge for healthy lunches throughout the week. It’s great as a snack on top of some crackers, too!
FAQs
Can I substitute the lettuce with another type of leaf?
You can. I use Boston Lettuce or Romaine lettuce for wraps, but I also like to serve it over a bed of spinach leaves as a salad. For wraps, you want the greens to be sturdy and pliable, so you could also try cabbage leaves, collard greens, Swiss chard, or kale.
How long does tuna salad last?
It can last in the fridge in an airtight container for up to 3 days.
