High-Protein Tuna Salad Cups (Printable Version)

Light tuna salad combined with fresh veggies served in crisp lettuce leaves for a healthy lunch.

# What You'll Need:

→ Tuna Salad

01 - 1 can (5 oz) tuna in water, drained
02 - 2 tablespoons nonfat Greek yogurt
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 and Toppings

10 - 1 small head butter lettuce or romaine, leaves separated and dried
11 - ½ avocado, sliced (optional)
12 - 8 cherry tomatoes, halved
13 - 2 tablespoons shredded carrots (optional)

# How To Make It:

01 - In a medium mixing bowl, combine drained tuna, Greek yogurt, light mayonnaise, Dijon mustard, diced celery, diced red onion, chopped parsley, and fresh lemon juice. Mix thoroughly until well combined.
02 - Adjust seasoning of tuna salad with salt and pepper according to personal preference.
03 - Arrange separated lettuce leaves on a serving plate, positioning them to form natural cup shapes.
04 - Spoon prepared tuna salad evenly into each lettuce cup, distributing portions uniformly.
05 - Crown each lettuce cup with avocado slices, halved cherry tomatoes, and shredded carrots if desired.
06 - Transfer prepared lettuce cups to individual serving plates and serve immediately while lettuce remains crisp.

# Expert Advice:

01 -
  • It tastes indulgent and satisfying while being so light you won't feel sluggish afterward.
  • The whole thing comes together faster than ordering lunch, and your kitchen barely gets messy.
  • You get that protein hit that actually keeps you full, not hungry again in two hours.
02 -
  • If you prep the tuna salad more than a few hours ahead, it will weep liquid and become watery, so make the filling close to when you plan to eat it.
  • The lettuce leaves are delicate, so handle them carefully when arranging—torn leaves will collapse under the weight of the filling.
03 -
  • Pat your drained tuna completely dry with a paper towel before mixing—moisture is the enemy of a good tuna salad texture.
  • If you want to make this dairy-free, use a coconut milk-based yogurt alternative or increase the amount of light mayo slightly, though the Greek yogurt really does make it special.
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