These Tuna Lettuce Wraps are the ultimate high-protein lunch for anyone wanting something light, fresh, and filling. With crisp lettuce leaves, a creamy tuna mix, and crunchy vegetables, they’re a flavour-packed option that keeps calories low while fuelling your day.
If you love high-protein savoury meals, don’t miss our Taco Salad Bowl for more protein-packed lunch ideas!
Tuna Lettuce Wraps
If you’re after a high-protein lunch that’s light, refreshing, and satisfying, these Tuna Lettuce Wraps have you covered. They’re crisp, creamy, and perfectly balanced, making them ideal when you want something quick and healthy without sacrificing flavour.
We mix tuna with sweetcorn, cucumber, and bell peppers, then stir it all together with lighter than light mayo, salad cream, and a touch of mustard for a creamy, tangy kick. Scooped into crunchy lettuce leaves, the result is a fresh, protein-packed wrap that’s as delicious as it is nutritious.
Each serving delivers 30g of protein and just 257 calories, making these wraps a smart choice for meal prep, a speedy work lunch, or a lighter bite that still leaves you full.
Why We Love this Recipe
- High in Protein: Each serving contains 30g of protein to keep you energised and satisfied.
- Low in calories: At just 257 calories, these wraps are a light option that still feels filling.
- Fresh and crisp: Crunchy lettuce and colourful vegetables make this meal refreshing and vibrant.
What Are Tuna Lettuce Wraps?
Tuna Lettuce Wraps are a light and healthy alternative to traditional sandwiches or tortilla wraps. Instead of bread, the filling is scooped into large lettuce leaves that act as a crisp, refreshing wrap. This makes them naturally lower in calories and carbs while still being satisfying.
Our version combines protein-rich tuna with crunchy vegetables and a creamy, tangy sauce for a fresh and flavourful meal. It is everything you want in a quick lunch, just lighter, leaner, and packed with protein.
Tuna Lettuce Wraps Nutrition
These high-protein Tuna Lettuce Wraps deliver all the flavour of a creamy, crunchy lunch while keeping your macros on track. With lean tuna, fresh vegetables, and crisp lettuce leaves, they make a light but filling option that supports your goals without adding unnecessary calories. Here’s the nutritional breakdown per serving:
Calories: 257
Protein: 30g
Carbs: 24g
Fat: 4g
Ingredients
- Bell Peppers: Add crunch and natural sweetness that balances the creamy tuna mix.
- Cucumber: Refreshing and hydrating, giving every bite a crisp texture.
- Tuna: The protein-packed base of the wraps, making them filling and satisfying.
- Sweetcorn: Brings a pop of sweetness and extra texture to the mix.
- Lighter than Light Mayonnaise: Adds creaminess while keeping the calories low.
- Salad Cream: Tangy and smooth, it lifts the flavour of the tuna filling.
- Mustard: A subtle kick that adds depth to the creamy sauce.
- Lettuce Leaves: Fresh, crunchy, and sturdy enough to hold the filling in place.
How to Make Spaghetti Bolognese
See recipe card for ingredient quantities and full instructions.
Start by finely chopping the bell peppers and cucumber, then add them to a large mixing bowl. Drain the tins of tuna and stir them into the bowl along with the sweetcorn.
Next, mix in the lighter than light mayonnaise, salad cream, and mustard until everything is well combined and coated in the creamy sauce.
Lay out the large lettuce leaves on a plate and spoon the tuna mixture evenly into each one. Fold the leaves carefully to create wraps that hold the filling together.
Serve straight away for maximum crunch and freshness.
Serve the spaghetti topped with the Bolognese sauce. Garnish with fresh parsley or a sprinkle of low-fat cheese if desired.
Tips
- Choose sturdy lettuce: Romaine or iceberg work best as they hold the filling without tearing.
- Don’t overfill the leaves: A moderate amount of filling makes them easier to wrap and eat.
- Prep smart: Store the filling separately from the lettuce leaves if making ahead to keep everything crisp.
Recipe Variations & Substitutions
- Change the protein: Swap tuna for shredded chicken or salmon for a different flavour.
- Add extras: Mix in red onion, cherry tomatoes, or even avocado for extra texture and nutrients.
- Swap the dressing: Use Greek yoghurt instead of mayo for a higher protein option.
- Make it spicy: Stir in a little sriracha sauce or chopped jalapeños for a fiery kick.
Storage
Store the tuna filling in an airtight container in the fridge for up to 2 days. Keep the lettuce leaves separate to stop them from going soggy. When ready to eat, simply spoon the chilled filling into fresh lettuce leaves and serve. These wraps are best enjoyed fresh for the perfect crunch.
Frequently Asked Questions
Yes, but keep the filling and lettuce separate until just before serving. This keeps the leaves crisp and stops them from going soggy.
Romaine and iceberg are the best options as they’re sturdy, crunchy, and big enough to hold the filling without tearing.
More High Protein Lunch Recipes
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Tuna Lettuce Wraps
Equipment
- 1 Cutting Knife
- 1 Spoon
- 1 Bowl
- Chopping Board
Ingredients
- 150 g Sweetcorn
- 2 tins Tuna
- 2 Bell Peppers diced
- 1 Cucumber diced
- 2 tbsp Lighter than Light Mayo
- 2 tbsp 70% Less Fat Salad Cream
- 50 g Reduced Fat Mature Cheddar Cheese grated
- 1 tsp Mustard
- 8 Large Lettuce Leaves 4 large leaves per serving
Instructions
- Prep the Veg: Dice the cucumber and bell peppers into small chunks. Place them in a mixing bowl.
- Mix the Tuna Filling: Drain the tuna tins and add the tuna to the bowl along with sweetcorn, mayo, salad cream, and mustard. Mix everything until well combined.
- Assemble the Wraps: Lay out the large lettuce leaves and spoon the tuna mixture evenly into each one.
- Serve: Fold and enjoy immediately as a fresh, crunchy, and satisfying wrap.
Notes
Customizations:
- Use iceberg or romaine lettuce for the best crunch.
- Add a squeeze of lemon for extra zing and freshness
