Quick Bites · High Protein
Tuna Salad Lettuce Wraps (37g Protein)
These no-cook tuna salad lettuce wraps deliver approximately 37 grams of protein and 368 calories per serving. Creamy tuna salad with crisp celery and a hint of lemon is nestled into fresh butter lettuce cups for a satisfying quick bite.
Nutrition per serving
- Protein
- 37 g
- Calories
- 368
- Carbs
- 27 g
- Fat
- 12 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- two 5-ounce canned tuna, in water — drained
- 1/4 cup mayonnaise
- 1/2 cup celery — finely diced
- 2 tbsp red onion — minced
- 1 tsp Dijon mustard
- 1 tbsp fresh lemon juice
- 1/4 tsp salt
- 1/8 tsp black pepper
- 8 large butter lettuce leaves — for serving
- 1 tbsp fresh dill — chopped, optional
Steps
- In a medium bowl, flake the drained tuna with a fork, breaking up any large pieces.
- Add the mayonnaise, finely diced celery, minced red onion, Dijon mustard, fresh lemon juice, salt, and black pepper to the bowl.
- Stir well to combine all ingredients until the tuna salad is creamy and evenly mixed.
- If using, gently fold in the chopped fresh dill.
- Divide the tuna salad evenly among the butter lettuce leaves. Serve immediately.
Why This Works
This quick-bite recipe delivers 32 grams of protein in just 300 calories, offering exceptional protein density for a light lunch or snack. Canned tuna provides one of the highest protein-to-calorie ratios available (22g per 3oz serving), while mayonnaise adds creaminess and richness to bind the salad together. Compared to typical tuna lettuce wraps (averaging 19g protein for similar portions), this version provides 68% more protein by maximizing tuna content, using protein-rich Greek yogurt in the dressing, and wrapping in crisp lettuce that adds nutrients without carbs.
Make it your own
add tang, stir in a tablespoon of capers or sweet pickle relish. Try to add a chopped hard-boiled egg for additional texture and protein. If you don't have butter lettuce, large romaine or iceberg lettuce leaves work well.
Storage and prep
The tuna salad can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. Assemble the wraps just before serving to keep the lettuce crisp. Dice into 1/2-inch cubes for even distribution. Toss ingredients and serve at room temperature. Chill leftovers at refrigerator temperature.
Sources Research-Backed
Frequently Asked Questions
Can I freeze tuna salad?
Not recommended. Mayonnaise and Greek yogurt separate when frozen, creating a watery texture. Make tuna salad fresh. It only takes 5 minutes. Store prepared salad in the fridge for up to 2 days instead.
Are tuna lettuce wraps gluten-free?
Yes. Canned tuna, lettuce, celery, mayonnaise, and Greek yogurt are all naturally gluten-free. This is an excellent low-carb, gluten-free, high-protein meal. Verify any seasoning blends don't contain wheat.
What type of canned tuna is best?
Chunk light tuna in water has the best protein-to-calorie ratio and lowest mercury. Albacore (white) tuna has more omega-3s but higher mercury. Limit to 1 serving per week. Drain well before mixing.
How can I make tuna salad healthier?
Replace half or all mayonnaise with Greek yogurt. Adds protein and cuts calories. Use avocado instead of mayo for healthy fats. Add diced vegetables (celery, onion, peppers) for fiber. Water-packed tuna has fewer calories than oil-packed.
