High-Protein Tuna Salad Lettuce Cups (Printable)

Protein-rich tuna salad in crisp lettuce cups—ready in 15 minutes for a light, satisfying meal.

# Components:

→ 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 - ¼ small red onion, finely diced
07 - 1 tablespoon fresh parsley, chopped
08 - Juice of ½ lemon
09 - Salt and pepper to taste

→ Lettuce Cups & Toppings

10 - 1 small head butter lettuce or romaine, leaves separated, washed and dried
11 - ½ avocado, sliced (optional)
12 - 8 cherry tomatoes, halved
13 - 2 tablespoons shredded carrots (optional)

# Directions:

01 - In a medium bowl, combine the drained tuna, Greek yogurt, mayonnaise, Dijon mustard, celery, red onion, parsley, and lemon juice. Mix thoroughly until well combined.
02 - Season the tuna salad with salt and pepper to taste, adjusting seasonings as needed.
03 - Arrange the lettuce leaves on a serving plate to form individual cups.
04 - Spoon the tuna salad evenly into each lettuce cup.
05 - Top each cup with avocado slices, cherry tomato halves, and shredded carrots if desired.
06 - Serve immediately while lettuce remains crisp and fresh.

# Expert Advice:

01 -
  • It's ready in 15 minutes—no cooking, just assembly—which means lunch actually happens instead of getting skipped during a busy day.
  • The Greek yogurt trick makes the tuna taste luxurious without the guilt, and honestly, you won't miss the mayo-heavy versions once you try this.
  • Every bite feels intentional because you're building it yourself, which somehow makes the meal taste better and keeps you satisfied for hours.
02 -
  • Don't prep the lettuce cups until you're ready to eat, or they'll start wilting and go soft—the magic of these is their crunch, so respect that timing.
  • If you're using Greek yogurt for the first time in tuna salad, start with a little less than you think you need and add more as you taste; it can become tangy if you overdo it.
03 -
  • A squeeze of lemon juice over the avocado slices will keep them from browning if you do assemble everything a few minutes before eating.
  • If you like more texture, try adding a tablespoon of toasted sunflower seeds or sliced almonds to the salad itself—it changes everything.
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