Tuna Lettuce Wraps (No-Mayo, 10 Minutes)

These tuna lettuce wraps are the kind of lunch you can make in 10 minutes and still feel good about all afternoon. A creamy tuna salad — made with Greek yogurt and avocado instead of mayo, plus chopped boiled eggs and a little sweet corn — gets spooned into crisp lettuce leaves. No bread, no mayo, and about 36g of protein per serving.

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Recipe at a Glance

• Prep time: 10 minutes (with eggs boiled ahead)
• Cook time: none
• Total time: 10 minutes (about 25 minutes if you still need to boil the eggs)
• Servings: 2 (3–4 wraps each)
• Protein: about 36g per serving
• Added sugar: none

Why You’ll Love These Tuna Lettuce Wraps

• No mayo, extra creamy: Greek yogurt and mashed avocado make a rich, smooth dressing with healthy fats and extra protein.
• Seriously high in protein: Tuna, Greek yogurt, and boiled eggs add up to about 36g of protein per serving.
• Low-carb and fresh: Crisp lettuce leaves replace bread or tortillas.
• Ready in 10 minutes: Keep a few boiled eggs in the fridge and lunch is almost instant.

Ingredients (serves 2)

For the no-mayo tuna salad

• 2 cans (5 oz / 140 g each) tuna in water, well drained
• 2 hard-boiled eggs, chopped
• 1/2 ripe avocado
• 1/3 cup (85 g) plain Greek yogurt, 2% or full-fat
• 1/4 cup (40 g) sweet corn kernels, canned (drained) or thawed frozen
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 2 tbsp red onion or green onion, finely chopped
• 1 tbsp fresh parsley or dill, chopped
• Salt and black pepper to taste

For serving

• 6–8 large romaine or butter lettuce leaves
• Seed crackers (flax, chia, or sesame), on the side (optional)
• Sliced cucumber or cherry tomatoes (optional)

How to Make Tuna Lettuce Wraps

1. In a bowl, mash the avocado with a fork until smooth. Stir in the Greek yogurt, Dijon mustard, and lemon juice to make a creamy green dressing.
2. Add the drained tuna, chopped eggs, corn, onion, and herbs. Fold everything together gently with a fork, keeping some chunks of egg. Season with salt and pepper.
3. Wash and dry the lettuce leaves well, then arrange them on a board or plate.
4. Spoon a generous scoop of tuna salad onto each leaf.
5. Serve right away with seed crackers on the side, if you like, and fold the leaves around the filling to eat.

Tips for the Best No-Mayo Tuna Salad

• Drain the tuna really well: Press it in the can with the lid or a fork. Extra water makes the salad runny.
• Skip fat-free yogurt: 0% Greek yogurt can taste sharp and thin. 2% or full-fat gives a creamier, more mayo-like texture.
• Use a ripe avocado: It should give slightly when pressed, so it mashes smoothly into the dressing.
• Boil eggs ahead: Keep a few hard-boiled eggs in the fridge for the week and this lunch takes 10 minutes.

Storage and Meal Prep

• Fridge: Keep the tuna salad in an airtight container for up to 2 days. Pressing plastic wrap directly onto the surface helps keep the avocado green.
• Meal prep: Store the tuna salad and lettuce separately, and fill the leaves just before eating so they stay crisp.
• Freezing: Not recommended — the yogurt, avocado, and eggs lose their texture once thawed.

Nutrition (Estimated, Per Serving)

• Calories: about 310 kcal
• Protein: about 36g
• Carbohydrates: about 10g
• Fat: about 13g
• Fiber: about 3g
• Added sugar: 0g

Nutrition values are estimates calculated from the ingredients above (without seed crackers) and will vary with the brands and exact amounts you use.

Frequently Asked Questions

Which canned tuna should I use?
Tuna packed in water keeps it light. Light (skipjack) tuna is milder and generally lower in mercury than albacore, which makes it a good everyday choice.

Can I make it dairy-free?
Yes. Skip the Greek yogurt and use a whole avocado instead. The protein will be a little lower, but it stays just as creamy.

Is it still low-carb with the corn?
Yes. A quarter cup of corn split between two servings adds only a small amount of carbs. Leave it out if you’re following a strict low-carb diet.

Can I use canned salmon or chicken instead?
Yes — canned salmon or shredded cooked chicken both work with the same dressing.

Is the protein count exact?
It’s an estimate of about 36g per serving and will vary with the brand of tuna and yogurt you use.