Tuna Wraps with Lettuce are a quick and healthy lunch that is protein-packed. Crisp lettuce leaves are filled with zesty tuna salad loaded with flavors like capers and avocado for a quick and healthy lunch.
I first had a similar wrap to this from the premade meals section at Trader Joe's. You know the spot-- with all the delicious salads and sandwiches that are great for easy lunches and snacks! As much as I love that section, I knew I could create this wrap at home, at a better price, and without the need for single-use plastic.
These tuna lettuce wraps makes for the perfect easy lunch that is fresh and filling. Pair it with some potato chips and a glass of lemonade or ice water for a meal you will be truly looking forward to.
For more delicious tuna salad recipes, try this Healthy Greek Yogurt Tuna Salad, Mexican Tuna Salad, or Cold Pasta Tuna Salad.
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This tuna salad lettuce wraps recipe is obviously just a guide, there are a million ways to make this your own. For this version, here's how it's made.
Ingredient Notes
- Canned Tuna: Tuna is a great source of protein. In fact, it is an almost pure protein food! Here I mixed it with mayo, but you can also use greek yogurt.
- Capers: Salty, little bites of goodness. They can be found in this recipe for pesto orzo salad as well. I often add a can of tuna to that recipe for extra protein.
- Red Onion: Red onion is a necessity in my kitchen in things like tuna salad and chicken salad. It adds color, flavor, and crunch. For a lighter onion flavor, try adding sliced green onions.
- Fresh Lemon Juice: I love a little bit of acidic flavor in tuna salad, lemon really pairs well with most any fish.
- Avocado: Can't beat the creaminess avocado adds. Try it in this chicken salad with avocado next.
- Lettuce: Here I used romaine lettuce, but I actually prefer butter lettuce even more, it's softer so it's easier to wrap. Another popular option for sandwich wraps is iceberg lettuce.
See recipe card below for a full list of ingredients.
Optional Add ins
- Feta: You'll love the bit of saltiness it gives to the wrap.
- Hard boiled Eggs: For added protein, add some hard boiled eggs sliced up into this tuna wraps. Making hard boiled eggs in the Ninja Foodi or Instant Pot makes it super easy!
- Tortilla: Wrap everything in a warmed tortilla If you want to add a little extra substance to this tuna wrap.
How to Assemble
Step 1. In a small mixing bowl, mash tuna.
Step 2. Add lemon juice, capers, diced celery, diced red onion, mayo, and salt and pepper to taste.
Step 3. Refrigerate until ready to use and then carefully scoop tuna mixture onto washed lettuce leaves.
Step 4.Top with sliced avocado and cherry tomatoes. Wrap like a taco or burrito and enjoy.
Recipe Tips
- Depending on your brand of canned tuna, you may or may not need to drain it. It should say on the can itself.
- Double the recipe and enjoy the rest for lunch the next day. There isn't much extra prep work involved and you'll thank yourself later.
- Chop everything up pretty small to avoid anything being larger than bite sized.
Recipe FAQs
Safe catch tuna is truly the best in my opinion for taste and quality. They are stricter than the FDA on mercury levels being low and the flavor is smooth and meaty, not fishy.
This will vary a lot depending on the type of tuna consumed as well as individual factors such as if you are pregnant or nursing. The concern on both accounts is mercury levels in the fish. For most individuals, 2-3 servings or chunk light tuna or 1 serving of albacore tuna per week is considered safe. For more detailed information on tuna safety, check out this article. Part of the reason I love Safe Catch brand, is that every can is individually tested for mercury!
The best lettuce for lettuce wraps is typically a sturdy and flexible variety that can hold ingredients without tearing easily. Butter lettuce or iceberg lettuce are popular choices, providing a crisp and refreshing base that complements various fillings while allowing for easy wrapping. I used romaine here, which works well if the pieces are large enough.
Feel free to get creative here! Aside from what's listed, some other great add ins for tuna salad are mustard, pickle relish, bell pepper, and hot sauce.
More sandwich wrap recipes
If you try this Tuna Wraps with Lettuce or any other recipe on my website, please please leave a 🌟 star rating and let me know how it goes in the comments below. I love to hear from you.
Tuna Wraps with Lettuce
Ingredients
- 2 5 oz. cans tuna
- 2 tbsp. mayonnaise
- ½ cup cherry tomatoes halved
- ½ avocado sliced
- ½ lemon juiced
- 2 tbsp. capers
- 2 tbsp. red onion diced
- ¼ cup diced celery
- salt and pepper to taste
- romaine lettuce leaves
Instructions
- In a small mixing bowl, mash tuna. Add lemon juice, capers, diced celery, diced red onion, mayo, and salt and pepper to taste.
- Refrigerate until ready to use and then carefully scoop tuna mixture on to washed lettuce leaves. Top with sliced avocado and cherry tomatoes.
- Wrap like a taco or burrito and enjoy.
Notes
- Depending on your brand of canned tuna, you may or may not need to drain it. It should say on the can itself.
- Double the recipe and enjoy the rest for lunch the next day. There isn't much extra prep work involved and you'll thank yourself later.
- Chop everything up pretty small to avoid anything being larger than bite sized.
Melissa Szymczak
What a great idea for a healthy lunch! I try to always have one of those greens mixes on hand. I didn’t know they made uncooked organic tortillas! Do they taste different than the others they sell “ cooked”? Do you buy in coolers at Costco? Thanks for sharing!
joanne
this is. welcome change from chicken wraps even if there good are the tortas flour or corn I would use flour or maybe try flavor torts too sounds delicious
Sarah
They are flour! A flavored one would be great too, maybe spinach or red pepper.
Sarah
They taste even better! Michael doesn't want to buy anything else now. And I like that they don't have all of the unnecessary ingredients. They are in the coolers, by the cheeses!
TRINITY F GORZ
Looks like a great idea for lunch! Love wraps! Have you ever tried Flatout brand of wraps(Tortillas) some flavors are better than others, lower carbs. They have a thin pizza crust that i use to make a skinny tuna melt that is yummy!
Sarah
I have not! Where do you buy them?
TRINITY F GORZ
i have bought them at jewel in the past by the deli. I'm sure alot of stores carry them.