Easy Tuna Salad Lettuce Wraps
You can make these healthy tuna salad lettuce wraps in minutes! An easy high protein lunch recipe packed with flavor that is low carb and low calorie, loaded with capers, mayo, and fresh lemon juice. Tuna lettuce wraps are a weekly staple in our home, and the nutrient-dense tuna mixture can be served on a bed of spinach as a salad as well.
Nutrition Snapshot
Calories: 284kcal
Protein: 34g
Carbs: 2g
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 Albacore 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!
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 rich in protein and contains many vital vitamins and minerals like B12 (something I’m personally deficient in and require monthly injections), vitamin D, iron and potassium.
- Omega-3s: Tuna is also rich in omega-3 fatty acids which help to reduce levels of omega-6 fatty acids and LDL cholesterol, and are said to be beneficial for your eye health!
- Lean: Tuna is a lean meat that’s high in protein, but low in calories, making it a good addition to a balanced diet when you’re looking to lose or maintain your weight.
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 poppy seed dressing 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!
How long does tuna salad last?
It can last in the fridge in an airtight container for up to 3 days.
FAQs
Can I use fresh tuna instead of canned tuna?
You can – just make sure to cook your tuna and let it cool before moving on to the rest of the recipe instructions.
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.
Is canned tuna fish good for you?
It is! Tuna is a lean meat that is rich in protein but low in calories, and full of vitamins and minerals like B12, vitamin D, iron, potassium, and omega-3s.
Is it good to eat canned tuna every day?
It’s actually not! Even though tuna is nutritious, it can be higher in mercury content compared to other types of fish. It should be consumed in moderation and not every day – the FDA recommends once a week for Albacore and four times a week for light fish.
Is canned tuna a superfood?
It is! Tuna is a superfood because it is rich in protein and full of vitamins and minerals like B12, vitamin D, iron, potassium, and omega-3s.
Easy Tuna Salad Lettuce Wraps
You can make these healthy tuna salad lettuce wraps in minutes! An easy high protein lunch recipe packed with flavor that is low carb and low calorie, loaded with capers, mayo, and fresh lemon juice. Tuna lettuce wraps are a weekly staple in our home, and the nutrient-dense tuna mixture can be served on a bed of spinach as a salad as well.
Ingredients
- 5 ounce Albacore wild tuna, (1 can), not packed in oil
- 1 tablespoon real mayonnaise, plus more to taste, preferably made with avocado oil like Primal Kitchen
- 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
Storage: The tuna salad mixture can last in the fridge in an airtight container for up to 3 days.
Leaves: Feel free to use another kind of leafy green for wraps – you want them to be sturdy and pliable, so you could also try cabbage leaves, collard greens, Swiss chard, or kale. You can also serve the tuna salad over a bed of spinach or other salad greens as well.
Nutrition
Serving: 5ouncesCalories: 284kcalCarbohydrates: 2gProtein: 34gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 65mgSodium: 845mgPotassium: 372mgFiber: 1gSugar: 1gVitamin A: 119IUVitamin C: 10mgCalcium: 30mgIron: 2mg
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.
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