Protein Atlas
Tuna Salad Lettuce Wraps high-protein recipe

Quick Bites · High Protein

Tuna Salad Lettuce Wraps

These no-cook tuna salad lettuce wraps deliver approximately 32 grams of protein and 300 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.

Serves 2 large wraps
37g protein 368 cal
Prep Time 10 min
Cook Time 0 min
Total Time 10 min

Nutrition per serving

Protein
37 g
Calories
368

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

2 servings
  • 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

  1. In a medium bowl, flake the drained tuna with a fork, breaking up any large pieces.
  2. Add the mayonnaise, finely diced celery, minced red onion, Dijon mustard, fresh lemon juice, salt, and black pepper to the bowl.
  3. Stir well to combine all ingredients until the tuna salad is creamy and evenly mixed.
  4. If using, gently fold in the chopped fresh dill.
  5. 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 Greek yogurt-based dressing adds creaminess with additional protein instead of empty calories from mayo. 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

For extra tang, stir in a tablespoon of capers or sweet pickle relish. You can also 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.