Greek Yogurt Tuna Salad Wraps
Low-carb, high-protein tuna salad served in crisp lettuce cups, swapping mayo for Greek yogurt.
This recipe swaps out high-fat mayonnaise for protein-packed Greek yogurt. Serving it in crisp lettuce cups instead of bread keeps the calories and carbohydrates low while adding a satisfying crunch. It's incredibly high in protein, fantastic for muscle maintenance and hunger control.
Quick Stats
325 calories • 42g protein • Ready in 10 minutes
Macros
| Nutrient | Amount |
|---|---|
| Calories | ~325 kcal |
| Protein | ~42g |
| Carbohydrates | ~10g |
| Fat | ~9g |
Ingredients
- 1 can (150g) of tuna in water, drained well
- 1/3 cup (85g) plain Greek yogurt
- 1 celery stalk, finely diced
- 1 tbsp red onion, finely diced
- 1 tbsp fresh dill or parsley, chopped
- 1 tsp Dijon mustard
- A squeeze of fresh lemon juice
- Salt and black pepper to taste
- 4-5 large, crisp lettuce leaves (Romaine or Iceberg work well)
Instructions
- Drain the Tuna: Open the can of tuna and press the lid firmly against it to drain out all the water. This is key to avoiding a watery salad.
- Flake the Tuna: Flake the drained tuna into a medium bowl with a fork.
- Mix the Ingredients: Add the Greek yogurt, diced celery, red onion, fresh herbs, Dijon mustard, and lemon juice to the bowl with the tuna.
- Combine and Season: Mix everything together until well combined. Add salt and pepper and taste, adjusting seasoning if needed.
- Assemble the Wraps: Carefully wash and dry the lettuce leaves. Spoon the tuna salad mixture evenly into the lettuce cups and serve immediately.
- Draining the tuna properly is the most important step for a creamy, not watery, texture.
- Use the sturdiest outer leaves of the lettuce for the best "cups" that won't tear.
- For extra creaminess, use 2% or full-fat Greek yogurt.
- Add a tablespoon of capers or some chopped pickles for a briny kick.
- Swap tuna for canned salmon or shredded cooked chicken.
- If you aren't avoiding carbs, this salad is also excellent in a whole-wheat pita or wrap with some added spinach.
- The tuna salad mixture can be made ahead and stored in an airtight container in the fridge for up to 3 days.
- To prevent sogginess, store the lettuce leaves separately and assemble the wraps just before eating.