Tuna Salad Lettuce Wraps
Tuna salad lettuce wraps make a quick dinner or lunch you can pull together in minutes. And of course, it’s always best to choose good ingredients so your body gets the most nutrition and I’ll show you what to look for when shopping so your tuna salad is the best it can be!
This is the website of can-do-better recipes. And as always, I’m here to give you options you can make at home to save money and improve the nutritional quality you get from everything you eat. These tuna lettuce wraps are no exception.
So ditch the little can with the packets of mayo and relish and the little flat wooden spoon inside (though I do love a little wooden spoon) and make this version instead.
What lettuce is best for tuna salad lettuce wraps
When it comes to lettuce wraps, not all lettuce is created equal. You want something that is pretty wide (so it can hold your filling) and relatively flexible (so that it is less likely to break). My top picks are bibb lettuce, romaine, and iceberg.
Romaine is really my favorite though and what’s pictured here in the photos.
Is canned tuna healthy?
Everything in moderation, including tuna. Canned tuna is a great protein source and it is quite healthy for you if it’s not consumed in excess. If it’s eaten too often (more than a couple of times a month) you are exposing your body to more metals than is ideal.
If you’re obsessed with tuna and would like to enjoy it more frequently, I suggest buying products that come in glass jars instead of cans. Look for tuna that is packed in water or olive oil as opposed to refined oil (such as sunflower oil).
I’ve been seeing this more often in my grocery stores and you can also buy it online from sites like Thrive Market and Amazon. Just double check the ingredients.
Variations for tuna salad lettuce wraps
I like adding some excitement to my tuna salad wraps in lettuce by mixing in some pickle relish, celery, red onion, salt, and pepper. That’s just me, though. Feel free to get creative with some (or several) of the following mix-ins:
- Fresh dill and/or parsley
- Capers – Be sure to drain the capers before adding them to the mix.
- Lemon juice – Fresh squeezed is best.
- Sun-dried tomatoes – Grab a jar of sun-dried tomatoes, drain the oil, and chop.
- Asian-themed – Looking for a more unique flavor profile? Try mixing some ginger, garlic, soy sauce, and rice wine vinegar into your tuna for an Asian-themed lettuce wrap.
- Hard boiled eggs – Pack in some extra protein with one coarsely chopped hard boiled egg per can of tuna you mix up.
You could also swap the tuna out for diced chicken or even mashed chickpeas (only organic, please) for those of you who are vegetarian or experimenting with a more plant-based diet.
Sauces to spread on top
While these tuna lettuce wraps are delightful as is, I love topping mine with a dollop or two of hummus or pesto. Sometimes I will mash up some avocado and put it on there too.
Keep the relish clean
Store bought pickle relish usually has high fructose corn syrup as its first ingredient. HCFS is really hard on your liver and contributes to lots of chronic health problems including obesity and heart disease. When possible buy organic to avoid this ingredient.
How to make these tuna wraps ultra-healthy
If you’re really trying to focus on eating healthier, I suggest using a mayonnaise that is free from refined oils. Look for products that are made with avocado oil like Sir Kensington’s if you like the flavor (I don’t). If you have time to make your own mayonnaise, do it. It will taste better than store-bought versions.
If you want to skip the mayonnaise altogether, you can do that too. Just use olive oil and vinegar or even some plain yogurt instead. Brighten it all up with some chopped fresh herbs and freshly squeezed lemon juice.
Are tuna salad wraps good for meal prep?
Yes! Just whip up the tuna salad, seal it in an airtight container, and store it in the fridge. It will keep for up to one week. When you need a quick lunch or dinner, just drop some of the tuna salad into a lettuce wrap and you’re set to go!
How long does tuna salad last?
When kept in an air tight container, your tuna salad can last 4 to 5 days just fine. Store your tuna and the lettuce separately so acids from the mayonnaise and relish don’t break down the lettuce and cause it to wilt.
Can I freeze tuna salad?
I don’t recommend it. When it thaws, the cell walls of the vegetables release all of their water which makes the veggies soft and squishy and the tuna salad runny. Mayonnaise may also split and get oily when thawed.
How to revive wilted lettuce for tuna salad wraps
No one likes wilted lettuce wraps. Luckily, if you find yourself with lettuce that’s looking a little droopy, it’s surprisingly easy to revive. Just soak the leaves in very cold tap water for 10-30 minutes, wrap them in damp paper towels, and pop them in the fridge for a few minutes. They will perk right up.
Other great salads to stick in lettuce
Looking for more fun lettuce wrap ideas? Here are a few other delicious fillings that I can’t get enough of.
Tuna Lettuce Wraps
Ingredients
- 2 5-ounce cans or jars tuna chunk light; in olive oil
- 3 to 4 tablespoons mayonnaise start with 3 and add more as needed
- 2 tablespoons celery finely diced
- 1 tablespoon red onion finely diced
- 1-2 tablespoons pickle relish optional
- 1/4 teaspoon salt
- dash of black pepper
Instructions
- Drain the tuna.
- Add the drained tuna into a bowl and flake slightly with a fork. If you mash it too much it will lose texture so just do it lightly.
- Add the mayonnaise, celery, red onion, relish, salt and pepper and stir to combine. Add the last tablespoon of mayonnaise if the mixture is too dry.
- Serve in romaine, bibb, or icebery lettuce leaves.
About the Author
Rachel Ballard, RN, BSN brings more than 20 years of professional nursing expertise to Feast and Farm. With a love for nutrient dense foods that support wellness, she works to distill complex health information and current trends into recipes that fuel the best version of yourself. Read more about Rachel here.