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High Protein Tuna Lettuce Cups - Fast, Fresh, and Satisfying

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Canned tuna (in water or olive oil), 2 standard 5-ounce cans
  • Greek yogurt (2% or full fat) or light mayonnaise, about 1/3 cup total
  • Dijon mustard, 1 teaspoon
  • Lemon (for juice and optional zest)
  • Celery, 1 rib, finely diced
  • Red onion or green onion, finely chopped
  • Pickles or capers, chopped (optional but recommended)
  • Fresh herbs like parsley or dill
  • Romaine, butter lettuce, or iceberg for the cups
  • Olive oil (optional, if using tuna in water)
  • Salt and black pepper
  • Red pepper flakes or hot sauce (optional)
  • Optional add-ins: diced cucumber, shredded carrot, avocado, cherry tomatoes, everything bagel seasoning

Method
 

  1. Prep the lettuce. Rinse and pat dry 8–10 sturdy leaves from romaine, butter lettuce, or iceberg. Keep them chilled so they stay crisp.
  2. Drain the tuna well. Open 2 cans of tuna and press out excess liquid. If using tuna in water, drizzle with 1 teaspoon olive oil for richness.
  3. Mix the base. In a bowl, stir together 1/4 cup Greek yogurt and 1–2 tablespoons light mayo (or use all yogurt), 1 teaspoon Dijon, and the juice of half a lemon. Add a pinch of salt and pepper.
  4. Add the crunch. Fold in 1 finely diced celery rib and 2 tablespoons chopped red onion or green onion.
  5. Boost the flavor. Stir in 1 tablespoon chopped pickles or capers, 1–2 tablespoons chopped parsley or dill, and a pinch of red pepper flakes if you like heat. Taste and adjust seasoning with more lemon, salt, or pepper.
  6. Add the tuna. Gently fold in the drained tuna until evenly coated but not mashed. You want a slightly chunky texture.
  7. Assemble. Spoon the tuna mixture into lettuce leaves. Aim for 3–4 tablespoons per cup so they’re easy to hold.
  8. Top and serve. Finish with a squeeze of lemon, a crack of black pepper, and extras like diced cucumber, cherry tomatoes, or avocado if desired. Serve immediately.