Save These High-Protein Tuna Salad Lettuce Cups are the ultimate fresh, protein-packed lunch. Featuring creamy tuna salad served in crisp butter lettuce cups, this dish provides a light and satisfying meal that is perfect for supporting weight loss goals without sacrificing flavor.
Save Ready in just 15 minutes, this American-style recipe is as easy as it is nutritious. By combining nonfat Greek yogurt with a touch of light mayonnaise and Dijon mustard, you get a rich flavor profile that highlights the quality of the tuna and fresh herbs.
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
- ¼ small red onion, finely diced
- 1 tbsp fresh parsley, chopped
- Juice of ½ lemon
- Salt and pepper, to taste
- Lettuce Cups & Toppings
- 1 small head butter lettuce or romaine, leaves separated, washed and dried
- ½ 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
Achten Sie auf enthaltene Allergene wie Fisch (Thunfisch), Ei (Mayonnaise) und Milchprodukte (griechischer Joghurt). Wenn Sie alternative Marken verwenden, prüfen Sie die Etiketten auf Allergene. Zur Vorbereitung benötigen Sie eine Rührschüssel, einen Löffel oder eine Gabel, ein Messer und ein Schneidebrett.
Varianten und Anpassungen
Für eine milchfreie Version können Sie den griechischen Joghurt durch eine milchfreie Alternative ersetzen oder ausschließlich leichte Mayonnaise verwenden. Für eine geschmackliche Variation können Sie eine Prise geräuchertes Paprikapulver oder Chiliflocken hinzufügen.
Serviervorschläge
Die Lettuce Cups schmecken am besten, wenn sie sofort serviert werden. Garnieren Sie das Gericht für eine zusätzliche Frische und Helligkeit mit einer Zitronenspalte.
Save With only 185 calories and 7g of carbohydrates per serving, these High-Protein Tuna Salad Lettuce Cups are a fantastic way to enjoy a delicious, guilt-free meal any day of the week.
Kitchen Guide
- → Can I make this ahead of time?
Yes, prepare the tuna salad up to 24 hours in advance and store it in an airtight container in the refrigerator. Assemble the lettuce cups just before serving to keep them crisp and prevent sogginess.
- → What lettuce works best for cups?
Butter lettuce and romaine are excellent choices due to their sturdy, cup-shaped leaves that hold fillings well. Iceberg lettuce also works, though butter lettuce offers the most delicate texture and easiest folding.
- → Is this suitable for meal prep?
Absolutely. Store the tuna salad separately from washed lettuce leaves. Both components keep well for 3-4 days refrigerated. Simply fill the lettuce cups when ready to eat for maximum freshness.
- → Can I use different proteins?
While tuna is traditional, you can substitute canned salmon, cooked chicken, or even chickpeas for a vegetarian version. Adjust seasonings accordingly and maintain similar ratios for the filling consistency.
- → How do I make it dairy-free?
Replace the Greek yogurt with additional light mayonnaise or a dairy-free yogurt alternative. The texture remains creamy and satisfying while accommodating dairy-free dietary needs without sacrificing flavor.
- → What can I add for extra crunch?
Sliced almonds, chopped walnuts, sunflower seeds, or diced bell peppers provide delightful texture contrast. Water chestnuts or jicama also add satisfying crunch while complementing the fresh flavors.