Save to Pins These High-Protein Tuna Salad Lettuce Cups represent the perfect balance of nutrition and flavor. The combination of lean tuna, Greek yogurt, and fresh vegetables creates a satisfying meal that's as nourishing as it is delicious. Each bite offers a delightful contrast between the creamy tuna salad and the crisp lettuce cups, making this a refreshing option for warm days when you want something light yet filling.
Save to Pins What makes these tuna lettuce cups special is the balance of creamy and crunchy textures. The Greek yogurt adds protein while reducing calories compared to traditional mayo-heavy tuna salad. The fresh herbs and lemon juice brighten the flavors, while the lettuce cups provide a satisfying crunch without the carbs of bread or crackers.
- Tuna Salad: 1 (5 oz / 140 g) can tuna in water, drained
- 2 tbsp Greek yogurt (nonfat or low-fat)
- 1 tbsp light mayonnaise
- 1 tsp Dijon mustard
- 1 celery stalk, finely diced
- ¼ small red onion, finely diced
- 1 tbsp fresh parsley, chopped
- Juice of ½ lemon
- Salt and pepper, to taste
- Lettuce Cups & Toppings: 1 small head butter lettuce or romaine, leaves separated, washed and dried
- ½ avocado, sliced (optional)
- 8 cherry tomatoes, halved
- 2 tbsp shredded carrots (optional)
- Prepare the tuna salad
- In a medium bowl, combine the drained tuna, Greek yogurt, mayonnaise, Dijon mustard, celery, red onion, parsley, and lemon juice. Mix well.
- Season to taste
- Season the tuna salad with salt and pepper to taste.
- Arrange the lettuce cups
- Arrange the lettuce leaves on a serving plate to form cups.
- Fill the lettuce cups
- Spoon the tuna salad evenly into the lettuce cups.
- Add toppings
- Top each cup with avocado slices, cherry tomatoes, and shredded carrots if using.
- Serve
- Serve immediately.
For the best results, drain the tuna thoroughly to prevent the salad from becoming watery. Finely dice the vegetables for a more uniform texture that holds together better in the lettuce cups. You can prepare the tuna salad mixture up to 24 hours in advance and store it in the refrigerator, but assemble the lettuce cups just before serving to maintain their crispness.
For a dairy-free version, substitute the Greek yogurt with a dairy-free alternative or use only light mayonnaise. Add a pinch of smoked paprika or chili flakes for extra flavor if you enjoy a bit of spice. You can also swap the tuna for canned salmon or chicken for a different protein source while maintaining the high-protein profile of this dish.
These High-Protein Tuna Salad Lettuce Cups make a perfect light lunch or dinner on their own, but you can also serve them alongside a clear broth soup for a more substantial meal. For entertaining, arrange the lettuce cups on a large platter with lemon wedges for an impressive yet easy-to-prepare appetizer. Serve with a wedge of lemon on the side for guests who enjoy extra brightness in their dish.
Save to Pins These High-Protein Tuna Salad Lettuce Cups are proof that healthy eating doesn't have to be complicated or bland. With just 15 minutes of preparation time and ingredients you likely already have on hand, you can create a nutritious meal that supports your health goals while delighting your taste buds. The combination of lean protein and fresh vegetables makes this not just a meal, but a smart choice for anyone looking to maintain a balanced diet without sacrificing flavor.
Questions & Answers
- → How long can I store tuna salad lettuce cups?
Store the tuna salad separately in an airtight container for up to 3 days. Keep lettuce leaves washed and dried in the refrigerator. Assemble just before serving to prevent sogginess.
- → Can I make this dairy-free?
Yes, substitute Greek yogurt with additional light mayonnaise or a dairy-free yogurt alternative. The flavor profile remains delicious while accommodating dairy-free dietary needs.
- → What other lettuce varieties work well?
Butter lettuce and romaine are excellent choices. Iceberg lettuce provides extra crunch, while butter lettuce offers tender cups that wrap naturally around the filling.
- → How can I add more flavor?
Incorporate smoked paprika, chili flakes, or fresh dill. A splash of hot sauce or chopped fresh herbs like basil or chives elevates the taste profile significantly.
- → Is this suitable for meal prep?
Absolutely. Prepare the tuna salad in advance and store separately from lettuce. Keep cherry tomatoes, avocado, and carrots in individual containers. Assemble fresh for each meal.
- → Can I use canned tuna in oil instead of water?
Yes, but reduce the mayonnaise slightly since oil-packed tuna adds more richness. Drain well and adjust seasonings to balance the flavors accordingly.