High Protein Tuna Lettuce Cups (Print Version)

Protein-packed tuna salad served in crisp lettuce cups with fresh veggies and light toppings.

# Ingredient List:

→ Tuna Salad

01 - 1 can (5 oz) tuna in water, drained
02 - 2 tablespoons nonfat or low-fat Greek yogurt
03 - 1 tablespoon light mayonnaise
04 - 1 teaspoon Dijon mustard
05 - 1 celery stalk, finely diced
06 - 1/4 small red onion, finely diced
07 - 1 tablespoon fresh parsley, chopped
08 - Juice of 1/2 lemon
09 - Salt and pepper to taste

→ Lettuce Cups & Toppings

10 - 1 small head butter lettuce or romaine, leaves separated, washed and dried
11 - 1/2 avocado, sliced (optional)
12 - 8 cherry tomatoes, halved
13 - 2 tablespoons shredded carrots (optional)

# How to Make:

01 - In a medium bowl, combine the drained tuna, Greek yogurt, mayonnaise, Dijon mustard, celery, red onion, parsley, and lemon juice. Mix well until evenly combined.
02 - Season the tuna salad with salt and pepper to taste.
03 - Arrange the lettuce leaves on a serving plate to form cups, creating a stable base for filling.
04 - Spoon the tuna salad evenly into the lettuce cups.
05 - Top each cup with avocado slices, cherry tomatoes, and shredded carrots if using.
06 - Serve immediately while lettuce is crisp.

# Expert Advice:

01 -
  • It's genuinely satisfying without the post-lunch energy crash, thanks to all that protein keeping you steady.
  • Zero cooking required means even on your worst mornings, you can pull this together faster than a drive-through run.
  • The lettuce cups feel more intentional and fun than just eating tuna from a can, which somehow makes healthy taste less like a chore.
02 -
  • Over-mixing the tuna salad breaks down the tuna into a paste instead of keeping it in small, pleasant chunks that feel substantial when you eat.
  • Wet lettuce will wilt immediately and make the whole thing soggy and sad—dry your leaves like your life depends on it.
  • This recipe tastes better when everything is cold, so chill the tuna mixture for at least ten minutes if you have the time.
03 -
  • If the tuna salad feels too thick, a tablespoon of nonfat Greek yogurt (instead of more mayo) loosens it up while keeping the protein count high.
  • Toast the lettuce leaves very lightly if you want them slightly more pliable without losing all their crunch—it's a secret weapon for people who struggle with raw lettuce.
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