High-Protein Tuna Salad Cups (Printable)

A light, protein-rich lunch with tuna salad in crisp lettuce cups enhanced by fresh veggies.

# What You 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 - 1/4 small red onion, finely diced
07 - 1 tablespoon fresh parsley, chopped
08 - Juice of 1/2 lemon
09 - Salt and pepper to taste

→ Lettuce Cups and Toppings

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

# How To Make It:

01 - In a medium bowl, combine drained tuna, Greek yogurt, light mayonnaise, Dijon mustard, diced celery, diced red onion, chopped parsley, and lemon juice. Mix thoroughly until well combined.
02 - Taste the tuna salad and adjust seasoning with salt and pepper to your preference.
03 - Arrange separated lettuce leaves on a serving plate, positioning them to form individual cups.
04 - Distribute the tuna salad evenly among the lettuce cups using a spoon.
05 - Top each lettuce cup with avocado slices, halved cherry tomatoes, and shredded carrots if desired.
06 - Present immediately to maintain crisp lettuce texture and optimal freshness.

# Expert Advice:

01 -
  • High in protein (24g per serving) to keep you full longer
  • Ready in just 15 minutes with zero cooking time
  • Perfectly portable for lunch on-the-go
  • Naturally gluten-free and low-carb friendly
  • Customizable with your favorite add-ins
02 -
  • Prepare the tuna mixture up to 24 hours in advance, but assemble the lettuce cups just before serving
  • Use butter lettuce for the most tender cups that hold together well
  • For meal prep, store the tuna salad and toppings separately from the lettuce leaves
  • Pat the lettuce completely dry to prevent soggy cups
  • If avocado is included, toss it in a little lemon juice to prevent browning
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