Tuna Avocado Salad Lettuce Wraps

Creamy tuna salad mixed with chunks of avocado and tucked into crisp lettuce cups, a 10 minute high protein lunch that crushes the carb cravings. ♡

These tuna avocado salad lettuce wraps are the low carb lunch that actually keeps you full. Skip the bread and pile creamy tuna salad over butter lettuce cups for a no-cook meal that delivers 32 grams of protein and just 8 grams of carbs per serving. Greek yogurt replaces most of the mayo, ripe avocado adds healthy fats and creaminess, and a hit of fresh dill plus a squeeze of lemon makes the whole thing taste fresh and light.

If you love our tuna cucumber boats or buffalo chicken lettuce wraps, this protein-packed wrap is your next lunch. Let’s make it together.

Ingredients

Tuna Avocado Salad

• 2 (5 oz) cans solid white tuna in water, drained
• 1 ripe avocado, diced
• 1/4 cup finely diced red onion
• 1/2 cup finely diced celery
• 1/4 cup Greek yogurt (full fat)
• 2 tbsp mayonnaise
• 1 tsp dijon mustard
• 2 tbsp fresh lemon juice
• 2 tbsp fresh dill, chopped
• 2 tbsp capers (optional)
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

For serving

• 1 head butter lettuce, leaves separated
• Lemon wedges
• Extra fresh dill
• Cracked black pepper

How to Make Tuna Avocado Salad Lettuce Wraps

1. Drain. Drain the tuna very well by pressing the lid against the can over the sink. Wet tuna makes the salad soupy.
2. Mix. In a medium bowl flake the tuna with a fork. Add Greek yogurt, mayo, dijon, lemon juice, salt, and pepper. Stir until creamy and combined.
3. Add. Fold in the diced avocado, red onion, celery, dill, and capers. Mix gently, overmixing turns the avocado to mush.
4. Wash. Separate, wash, and pat dry the butter lettuce leaves. Pick the larger inner leaves that hold their shape like little cups.
5. Build. Spoon a generous portion of tuna avocado salad into each lettuce cup. Top with extra dill, a squeeze of lemon, and cracked pepper. Serve immediately.

Why This Recipe Works

Greek yogurt instead of all mayo cuts the calories almost in half while adding protein. Full-fat Greek yogurt has the same creaminess as mayo but with 5 grams of protein per quarter cup, which boosts the salad even higher. A small amount of mayo still goes in for richness, going 100% Greek yogurt makes the salad taste tangy and thin.

Avocado is the magic move that bridges the tuna and the dressing. As you mix it in, some of the avocado breaks down and adds even more creaminess to the dressing while leaving fork-tender chunks throughout. The healthy fats also keep you fuller longer, which is exactly why you can skip the bread without feeling hungry an hour later.

Butter lettuce makes the perfect low-carb wrap. The leaves are flexible enough to fold without cracking like iceberg, sturdy enough to hold the filling without flopping like romaine, and the slightly buttery flavor pairs perfectly with tuna. With 32 grams of protein and only 8 grams of carbs per serving, this is the kind of low carb lunch that actually fills you up.

Tips

• Drain the tuna really well by pressing on it with the lid. Wet tuna makes everything watery.
• Use solid white tuna instead of chunk light. Bigger flakes hold their texture better.
• Cut the avocado last and add it just before serving so it stays bright green.
• A little squeeze of extra lemon over the avocado before mixing slows browning.
• Store the salad without avocado in the fridge up to 3 days. Add fresh avocado the day you eat.
• For meal prep: pack tuna salad and lettuce leaves separately so the lettuce stays crisp.

Variations

• Spicy: add 1 tablespoon sriracha or 1 chopped jalapeno for heat.
• Mediterranean: add chopped kalamata olives, cucumber, and a sprinkle of feta.
• Bagel sandwich: pile this salad on a toasted everything bagel for a heartier lunch.
• Crackers: serve with whole grain crackers and cucumber rounds for a snack plate.
• Salad bowl: skip the lettuce cups and serve over a bed of mixed greens with cherry tomatoes.
• Egg salad style: add 2 chopped hard boiled eggs for even more protein (40g per serving).

Common Mistakes to Avoid

• Wet tuna: tuna with water still inside makes the salad runny. Press it dry against the can lid.
• Overmixing: rough mixing turns avocado into guacamole. Fold gently with a rubber spatula.
• Adding avocado too early: avocado browns fast in the fridge. Add it the day you serve.
• Cheap tuna: oily-tasting tuna ruins everything. Use a quality solid white in water.
• Wet lettuce: water on the lettuce leaves makes the bottom of your wrap soggy. Pat dry well.

Tuna Avocado Salad Lettuce Wraps

Creamy tuna avocado salad in crisp butter lettuce cups. 32 grams of protein, low carb, ready in 10 minutes.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 4 servings

Course: Lunch

Cuisine: American

Calories: 280

Ingredients Method Notes

Ingredients

  

• 2 cans solid white tuna 5 oz each, drained
• 1 ripe avocado diced
• 1/4 cup finely diced red onion
• 1/2 cup finely diced celery
• 1/4 cup Greek yogurt full fat
• 2 tbsp mayonnaise
• 1 tsp dijon mustard
• 2 tbsp fresh lemon juice
• 2 tbsp fresh dill chopped
• 2 tbsp capers optional
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 head butter lettuce leaves separated

Method

 

1. Drain the tuna very well, pressing the lid against the can.
2. Flake tuna in a bowl. Add Greek yogurt, mayo, dijon, lemon juice, salt, and pepper. Stir until creamy.
3. Fold in diced avocado, red onion, celery, dill, and capers. Mix gently.
4. Wash and pat dry the butter lettuce leaves.
5. Spoon tuna salad into lettuce cups. Top with dill, lemon, and cracked pepper. Serve immediately.

Notes

Drain the tuna very well. Add avocado just before serving to keep it bright. Use butter lettuce for the best fold.

Per USDA FoodData Central, a 5 oz can of tuna packs around 30 grams of high quality protein, which is why this lunch is one of the easiest ways to hit your protein goals.

For more high protein lunches try our mediterranean tuna wrap or chicken and broccoli meal prep.

FAQ

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