High-Protein Tuna Lettuce Cups (Printable Version)

Fresh tuna mixed with yogurt and herbs served in crisp lettuce cups with vibrant toppings.

# What You'll Need:

→ Tuna Salad

01 - 1 can (5 oz) tuna in water, drained
02 - 2 tablespoons Greek yogurt, nonfat or low-fat
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 - ½ lemon, juiced
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 mixing bowl, combine the drained tuna, Greek yogurt, light mayonnaise, Dijon mustard, diced celery, red onion, fresh parsley, and lemon juice. Mix thoroughly until well incorporated.
02 - Adjust the tuna salad seasoning with salt and pepper according to preference.
03 - Arrange the separated and dried lettuce leaves on a serving plate, forming cup shapes for filling.
04 - Spoon the tuna salad evenly into each prepared lettuce cup.
05 - Top each lettuce cup with avocado slices, halved cherry tomatoes, and shredded carrots if desired.
06 - Serve immediately while lettuce remains crisp and cold.

# Expert Hints:

01 -
  • Real lunch that doesn't feel like a diet—satisfying protein keeps you full for hours without the afternoon slump.
  • Ready in 15 minutes flat, meaning you can assemble this between meetings or before heading out.
  • Naturally gluten-free and low-carb without tasting like you're missing anything.
02 -
  • Don't skip drying those lettuce leaves thoroughly or everything slides around—I learned this the hard way with a lap full of tuna salad.
  • Make the tuna salad mixture first and taste it before building the cups, because adjusting seasoning after assembly is messy and awkward.
03 -
  • Buy tuna in water, not oil, and drain it aggressively—this simple choice saves calories and keeps the salad from feeling slick and heavy.
  • If you find Greek yogurt too tangy for your taste, mix it half-and-half with light mayo instead of the 2-to-1 ratio, because the goal is creaminess you actually enjoy.
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