Tuna Salad Lettuce Wraps

4.9
(8)
7 Reviews

These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch.

By
Alex Loh
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Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
EatingWell's Editorial Guidelines
Updated on September 7, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Anti-Inflammatory Tuna Salad Lettuce Wraps
Credit:

Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Active Time:
20 mins
Total Time:
1 hr 20 mins
Servings:
4
Nutrition Profile:
No Added Sugar Anti-Inflammatory Sesame-Free Diabetes-Friendly Nut-Free High-Protein Gluten-Free
  • Sweet apples and onions create a delicious crunch in every bite of this tuna salad.
  • A creamy Greek yogurt dressing increases protein and gut health benefits.
  • Try soaking the onions in cold water to take the edge off their flavor.

Get ready to fall in love with these Tuna Salad Lettuce Wraps. We give this classic salad a fresh twist with crispy bites of chopped apple, onion and celery. These wraps bring on the crunch factor in a big way, plus a host of anti-inflammatory benefits thanks to the tuna and vegetables. We’re all about wrapping this sweet and savory tuna salad in tender butter lettuce leaves, but don’t stop there! Try it piled high on a slice of toasted whole-grain bread, spooned over a crisp green salad, or even paired with crunchy crackers for an afternoon snack. However you enjoy it, this light and satisfying lunch is bound to win you over. Keep reading for our favorite tips and tricks to make these tasty wraps a regular part of your lunch routine!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

  • Sweet onions typically have a less pungent flavor than other onions. If you find raw onion to be too sharp, you can soak the chopped onion in a small bowl of cold water for 10 minutes to mute the flavor.
  • Tarragon has a subtle anise flavor that complements the apples in this salad. If you want to try another herb, basil, chives or parsley will work well.
  • We love the sweet flavor of Fuji apples in this salad. If you want to try another variety, we would recommend another sweet apple, like Honeycrisp or Pink Lady, to balance the flavors.

Nutrition Notes

  • Canned tuna is a convenient, shelf-stable source of protein. Plus, it’s a great source of omega-3 fatty acids, beneficial fats that promote heart health and reduce inflammation that may cause dry eyes. Choose tuna packed in water instead of in oil—it’s just as delicious and lower in calories and added fat.
  • Swapping in creamy plain strained Greek-style yogurt for some of the mayonnaise in this recipe provides probiotics, good-for-you live bacteria linked to better gut and immune health.
  • Apples add a nice crunch to this salad. For even more nutrition, we leave on the peels. They’re loaded with filling fiber and inflammation-taming antioxidants!
Anti-Inflammatory Tuna Salad Lettuce Wraps

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
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Ingredients

Original recipe (1X) yields 4 servings

  • ½ cup whole-milk plain strained (Greek-style) yogurt

  • ¼ cup mayonnaise

  • 1½ tablespoons lemon juice

  • 1½ tablespoons finely chopped fresh tarragon

  • 1¼ teaspoons Dijon mustard

  • ½ teaspoon salt

  • ¼ teaspoon ground pepper

  • 3 (5-ounce) cans no-salt-added water-packed tuna, drained and flaked 

  • ¾ cup finely chopped unpeeled Fuji apple

  • ½ cup finely chopped sweet onion

  • ¼ cup thinly sliced celery

  • 4 ounces butter lettuce leaves (about 16 leaves)

Directions

  1. Whisk ½ cup yogurt, ¼ cup mayonnaise, 1½ tablespoons each lemon juice and tarragon, 1¼ teaspoons mustard, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Add flaked tuna, ¾ cup apple, ½ cup onion and ¼ cup celery; stir until well combined. Cover and refrigerate until flavors meld, at least 1 hour and up to 4 days. Serve the tuna in lettuce leaves, about 3 to 4 leaves per serving.

    Anti-Inflammatory Tuna Salad Lettuce Wraps

    Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

To make ahead

Refrigerate tuna salad in an airtight container for up to 4 days. Place tuna salad in the lettuce leaves just before serving.

Frequently Asked Questions

  • What kind of tuna should I use for this tuna salad?

    The best canned tuna comes down to personal preference. We recommend tuna packed in water instead of oil to reduce the amount of calories. We also prefer no-salt-added tuna since canned tuna can often be high in salt. If you are looking for a sustainable option, look for tuna with a certified sustainable stamp of approval from the Marine Stewardship Council.

Recipe developed by Tricia Manzanero Stuedeman

EatingWell.com, December 2024

Nutrition Facts (per serving)

259 Calories
12g Fat
7g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about ⅔ cup tuna salad & 1 oz. lettuce
Calories 259
% Daily Value *
Total Carbohydrate 7g 3%
Dietary Fiber 1g 5%
Total Sugars 5g
Added Sugars 0g 0%
Protein 28g 56%
Total Fat 12g 16%
Saturated Fat 2g 12%
Cholesterol 49mg 16%
Vitamin A 73µg
Vitamin C 4mg 5%
Vitamin D 2µg
Vitamin E 1mg 6%
Folate 33µg
Vitamin K 54µg
Sodium 459mg 20%
Calcium 57mg 4%
Iron 1mg 8%
Magnesium 49mg 12%
Potassium 637mg 14%
Zinc 1mg 6%
Vitamin B12 2µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Alex Loh
Square Headshot of Alex Loh
Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
EatingWell's Editorial Guidelines
and
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines