High-Protein Tuna Salad Cups (Printable Version)

Protein-packed tuna mix served in crisp lettuce cups with fresh veggies for a light, nutritious lunch.

# What You'll 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 - ¼ small red onion, finely diced
07 - 1 tablespoon fresh parsley, chopped
08 - Juice of ½ 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 - ½ avocado, sliced (optional)
12 - 8 cherry tomatoes, halved
13 - 2 tablespoons shredded carrots (optional)

# How to Prepare:

01 - In a medium mixing bowl, combine drained tuna, Greek yogurt, light mayonnaise, Dijon mustard, diced celery, minced red onion, chopped fresh parsley, and fresh lemon juice. Mix thoroughly until well incorporated.
02 - Taste the tuna salad mixture and adjust seasoning with salt and pepper as desired.
03 - Place prepared lettuce leaves on a serving plate, positioning them to form cup shapes for holding the filling.
04 - Divide tuna salad evenly among the lettuce cups, spooning approximately 2-3 tablespoons into each leaf.
05 - Top each lettuce cup with sliced avocado, halved cherry tomatoes, and shredded carrots if desired. Serve immediately while lettuce is crisp.

# Expert Suggestions:

01 -
  • It comes together in fifteen minutes—faster than deciding what to order for lunch.
  • You actually feel full and satisfied, not like you're eating a sad desk meal.
  • The protein does real work for your body, keeping you steady through the afternoon slump.
02 -
  • Soggy lettuce is the fastest way to ruin these—pat those leaves completely dry and assemble at the last possible moment.
  • Don't skip the fresh lemon juice—it's the difference between tasting like canned tuna and tasting like something you chose to make.
03 -
  • Taste the tuna mixture before assembling—it's your last chance to adjust the seasoning without pulling apart filled cups.
  • Keep everything cold and crisp until you're ready to eat, and serve with a wedge of fresh lemon for people who want extra brightness.
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