Tuna Lettuce Wraps (Easy 10-Minute Low-Calorie Lunch)

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I made these for lunch last Tuesday when I realized I had exactly zero bread in the house and a meeting in 45 minutes. What started as desperation turned into one of my favorite go-to lunches.

Tuna lettuce wraps are basically everything good about a tuna sandwich minus the carbs and extra calories. You get that satisfying crunch from the lettuce, creamy tuna filling, and the whole thing comes together in under 10 minutes. I’ve been making variations of these for years now, and my family actually requests them over regular sandwiches.

Here’s the thing about lettuce wraps in general – they sound boring until you actually eat one. The cold, crisp lettuce against the seasoned filling is weirdly satisfying. And at around 150 calories per wrap, you can eat two and still feel good about your choices.

Tuna Lettuce Wraps

Prep Time: 10 minutes | Cook Time: 0 minutes | Servings: 4 (2 wraps each) | Calories: 145 per serving | Protein: 22g per serving

Ingredients

• 2 cans (5 oz each) tuna, drained
• 3 tablespoons plain Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons red onion, finely diced
• 1 celery stalk, diced
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• 8 butter lettuce leaves
• Cherry tomatoes and cucumber for topping

Instructions

1. Drain tuna well, pressing out excess liquid.
2. Whisk together Greek yogurt, Dijon, lemon juice, salt, and pepper in a bowl.
3. Add tuna and break up with a fork, leaving some chunks.
4. Mix in red onion and celery. Adjust seasoning to taste.
5. Wash and thoroughly dry lettuce leaves.
6. Divide tuna mixture among lettuce cups, about 2-3 tablespoons each.
7. Top with tomatoes and cucumber. Serve immediately.

Why Tuna Works So Well for Weight Loss

Tuna is one of those proteins I keep coming back to. A single can packs about 25 grams of protein for roughly 100 calories. That’s hard to beat when you’re tracking macros or just trying to stay full longer between meals.

I’ll be honest – I went through a phase where I avoided canned tuna because I thought it was boring. But once I started experimenting with different mix-ins and seasonings, I realized it’s actually a blank canvas. You can take it Mediterranean with olives and feta. Asian-inspired with sesame and ginger. Or classic American deli-style like this recipe.

If you’re working on building more low-calorie high-protein recipes into your routine, tuna should definitely be in your rotation.

Picking the Right Lettuce

Not all lettuce works here. I’ve tried them all, and butter lettuce is my winner. The leaves are sturdy enough to hold filling but soft enough that you’re not fighting to take a bite.

Romaine hearts work too if that’s what you have. Just use the inner leaves – the outer ones are too stiff and tend to crack when you fold them.

Iceberg? Skip it. Too watery and the flavor doesn’t add anything.

What You’ll Need

For the Tuna Filling:

• 2 cans (5 oz each) tuna, drained well
• 3 tablespoons plain Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons red onion, finely diced
• 1 celery stalk, diced small
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• Optional: 1 tablespoon capers or diced pickles

For Serving:

• 8 butter lettuce leaves
• Cherry tomatoes, halved
• Sliced cucumber

How to Make Them

1. Drain your tuna really well. I press it against the side of the can with a fork to get the extra liquid out. Watery tuna makes soggy wraps.
2. In a medium bowl, mix the Greek yogurt, Dijon, lemon juice, salt, and pepper until smooth.
3. Add the drained tuna and break it up with a fork. You want some chunks, not complete mush.
4. Fold in the red onion and celery. Taste and adjust seasoning. I usually add more pepper than I think I need.
5. Wash and dry your lettuce leaves. This matters – wet lettuce dilutes everything.
6. Spoon about 2-3 tablespoons of tuna mixture into each lettuce cup.
7. Top with tomatoes and cucumber if using.

That’s it. Seriously.

A Few Things I’ve Learned

The Greek yogurt swap is non-negotiable for me now. I used to use mayo like everyone else, but Greek yogurt gives you that creamy texture with way more protein and fewer calories. My kids can’t tell the difference, which is the real test.

Make the filling ahead if you’re meal prepping. It keeps well for 3-4 days in the fridge. Just don’t assemble the wraps until you’re ready to eat – the lettuce gets sad if it sits with wet filling on it.

This recipe fits perfectly into a low-calorie lunch for work situation. I put the filling in a small container, lettuce in a bag, and assemble at my desk. Takes 30 seconds.

Storage Tips

The tuna filling lasts 3-4 days refrigerated in an airtight container. Don’t add the lettuce until serving.

If you want to prep lettuce ahead, wash and dry the leaves, then store them wrapped in paper towels inside a container. They’ll stay crisp for about 3 days.

I don’t recommend freezing any part of this. The texture goes weird.

Making It Your Own

Sometimes I add a handful of everything bagel seasoning on top. Sounds random but trust me.

For more substance, throw in some white beans or chickpeas. Adds fiber and makes it more filling without going crazy on calories.

If Dijon isn’t your thing, a little sriracha mixed into the yogurt gives it a nice kick. My husband prefers this version.

Practical Notes

These are perfect when you’re trying to cut carbs without feeling deprived. I eat them probably twice a week during summer when I want something light but filling.

If you’re exploring more ways to eat lighter, check out our full guide on low-calorie weight loss recipes for ideas across every meal. The low-calorie seafood recipes collection has more fish-based options if you’re into that.

One last thing – don’t skip the lemon juice. It brightens everything up and makes the tuna taste fresher somehow. A squeeze of lime works too if that’s what’s in your fridge.