High-Protein Tuna Salad Cups (Printable Version)

Protein-rich tuna blend with fresh veggies served in crisp lettuce cups for a light and nutritious lunch.

# 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 - 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)

# How-To Steps:

01 - In a medium bowl, combine drained tuna, Greek yogurt, light mayonnaise, Dijon mustard, diced celery, red onion, fresh parsley, and lemon juice. Mix thoroughly until well combined.
02 - Season the tuna salad mixture with salt and pepper according to your preference.
03 - Arrange separated lettuce leaves on a serving plate, positioning them to form cup shapes.
04 - Spoon the tuna salad evenly into each lettuce cup.
05 - Top each cup with avocado slices, halved cherry tomatoes, and shredded carrots if desired.
06 - Serve immediately for optimal freshness and crispness.

# Expert Advice:

01 -
  • High in protein (24g per serving) to keep you satisfied longer
  • Ready in just 15 minutes with zero cooking
  • Perfectly portable for work lunches or picnics
  • Naturally gluten-free and low in carbohydrates
  • Customizable with your favorite toppings
02 -
  • Pat the lettuce leaves dry with paper towels to prevent the tuna salad from sliding off
  • For meal prep, store the tuna mixture separately from the lettuce and assemble just before eating
  • Substitute Greek yogurt with mashed avocado for a dairy-free alternative that adds healthy fats
  • Use a fork to break the tuna into small, even flakes for the best texture
  • Add diced water chestnuts or jicama for extra crunch without additional calories
Go Back