Save These High-Protein Tuna Salad Lettuce Cups are a fresh, protein-packed lunch option perfect for anyone seeking a light yet satisfying meal. By swapping traditional bread for crisp butter lettuce, this dish supports weight loss while providing 24g of protein per serving.
Save This American-style dish combines the creaminess of Greek yogurt and light mayonnaise with the sharp crunch of celery and red onion, all served in beautiful butter lettuce cups.
Ingredients
- 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
- 1/4 small red onion, finely diced
- 1 tbsp fresh parsley, chopped
- Juice of 1/2 lemon
- Salt and pepper, to taste
- Lettuce Cups & Toppings
- 1 small head butter lettuce or romaine, leaves separated, washed and dried
- 1/2 avocado, sliced (optional)
- 8 cherry tomatoes, halved
- 2 tbsp shredded carrots (optional)
Instructions
- Step 1
- In a medium bowl, combine the drained tuna, Greek yogurt, mayonnaise, Dijon mustard, celery, red onion, parsley, and lemon juice. Mix well.
- Step 2
- Season the tuna salad with salt and pepper to taste.
- Step 3
- Arrange the lettuce leaves on a serving plate to form cups.
- Step 4
- Spoon the tuna salad evenly into the lettuce cups.
- Step 5
- Top each cup with avocado slices, cherry tomatoes, and shredded carrots if using.
- Step 6
- Serve immediately.
Zusatztipps für die Zubereitung
Using a mixing bowl and a spoon or fork, ensure the tuna is well combined with the yogurt and mustard for a smooth consistency. It is essential to drain the tuna thoroughly to prevent the lettuce cups from getting soggy.
Varianten und Anpassungen
For a dairy-free version, substitute Greek yogurt with a dairy-free alternative or use only light mayonnaise. For an extra flavor kick, add a pinch of smoked paprika or chili flakes to the tuna mixture.
Serviervorschläge
Serve these cups immediately with a fresh wedge of lemon on the side for extra brightness. They pair beautifully with additional shredded carrots or extra cherry tomatoes for added color and nutrients.
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With only 185 calories per serving, these High-Protein Tuna Salad Lettuce Cups are an excellent addition to any healthy meal plan, offering great flavor without the heavy carbs.
Kitchen Tips & Answers
- → How long does tuna salad last in the refrigerator?
The tuna salad mixture stays fresh for 3-4 days when stored in an airtight container in the refrigerator. For best results, keep the lettuce cups separate and assemble just before serving to prevent sogginess.
- → Can I make this dairy-free?
Yes, simply replace the Greek yogurt with additional light mayonnaise or a dairy-free yogurt alternative. The flavors will remain delicious and the texture stays creamy.
- → What type of lettuce works best for cups?
Butter lettuce and romaine are excellent choices because their leaves form natural cups. Iceberg lettuce also works well and provides extra crunch. Look for heads with large, intact leaves.
- → Can I use tuna packed in oil instead of water?
Yes, but you may want to reduce or omit the mayonnaise since oil-packed tuna adds more fat. Drain well and adjust the creamy ingredients to achieve your preferred consistency.
- → What can I substitute for celery?
Diced cucumber, bell peppers, or finely chopped radishes provide similar crunch. If you prefer no crunch, simply omit the celery—the other vegetables still provide plenty of texture.
- → Is this suitable for meal prep?
Absolutely! Store the tuna salad in one container and washed lettuce leaves separately. Both will keep for 3-4 days, making it easy to assemble fresh cups throughout the week.