Tuna Lettuce Wraps with Creamy Avocado Yogurt Dressing

Tuna Lettuce Wrap with Avocado Yogurt Dressing

Lettuce wraps are a simple way to keep a meal light while letting the filling shine. Using a good-quality tuna packed in olive oil adds richness and flavor; if you prefer, you can use tuna in water and add a touch of olive oil. If you need a dairy-free dressing, substitute a plant-based Greek-style yogurt for the regular Greek yogurt.

Two wraps are generally filling, but the recipe is modest in calories so you can easily enjoy three if you need more. The avocado yogurt dressing makes about 2/3 cup — more than the recipe requires — so the extra will keep well in a sealed container in the refrigerator and can be used as a dip for vegetables, a dressing for salads or a sauce for grilled fish.

If you haven’t cooked with hearts of palm before, they’re sold canned or jarred at many grocery stores and at specialty markets. They add a subtle, tender crunch and work well in salads and wraps.

How to Choose Lettuce and Make Great Wraps

Lettuce wraps are naturally low-carb and won’t overpower the flavor of the filling. A few tips for success:

• Look for large, intact leaves to hold the filling—Butter (Bibb) and iceberg are excellent for sturdy cups, while romaine offers slightly more texture.
• Gently separate the leaves, rinse and pat dry so the wrap doesn’t become soggy.
• If you prefer, you can turn this into a chopped salad by serving the tuna mixture over a bed of chopped lettuce or mixed greens.

Tuna Lettuce Wrap — Ingredients (Yields 2 servings)

• 4 large leaves Butter or Bibb lettuce
• 4 oz good-quality tuna in olive oil, drained (about 1 can)
• 1 heart of palm, drained and thinly sliced
• 1/4 cup cherry tomatoes, quartered
• 1/4 cup shredded or grated carrot
• 2 thin slices red onion, separated into rings
• 2 tablespoons avocado yogurt dressing (recipe below)

For the Avocado Yogurt Dressing (makes about 2/3 cup)

• 1/2 cup 2% Greek yogurt, or a dairy-free alternative
• 1/4 small avocado (about 1 oz)
• 3 tablespoons fresh cilantro, chopped
• 1/2 jalapeño pepper, seeds and membrane removed for mild heat (adjust to taste)
• 1 clove garlic
• Juice of 1/4 lime
• 1/8 teaspoon kosher salt
• Freshly ground black pepper, to taste
• 1 tablespoon water, or more as needed to thin

Instructions

Make the Dressing

• Place the Greek yogurt, avocado, cilantro, jalapeño, garlic, lime juice, salt and pepper in a small blender or food processor and blend until smooth. Add water a teaspoon at a time until you reach a pourable consistency. Taste and adjust salt, pepper or lime as needed.

Assemble the Wraps

• Lay out the lettuce leaves on a plate or cutting board.
• Divide the drained tuna between the leaves (about 1 oz per leaf if following the serving size), then top with sliced hearts of palm, cherry tomatoes, shredded carrot and red onion rings.
• Drizzle about 1 tablespoon of avocado yogurt dressing over each wrap and serve immediately.

Tips, Variations and Serving Suggestions

• For more texture, add diced cucumber, bell pepper, or a few toasted pine nuts.
• To make this higher in healthy fats, use the oil from the tuna can or add half an avocado to the filling.
• Spice lovers can leave the jalapeño seeds in the dressing or add a splash of hot sauce to the tuna mix.
• Leftover dressing will keep in an airtight container in the refrigerator for 3–4 days; if it separates, stir or blend briefly before using.
• If you prefer a warm option, quickly sear the tuna (use fresh tuna steaks) and serve the warm fish in lettuce cups with the dressing.

Nutrition Estimate (per serving — 2 wraps / 2 tbsp dressing)

Calories: 162 kcal; Carbohydrates: 10 g; Protein: 20 g; Fat: 5 g; Fiber: 2.5 g. Use these values as a guideline and adjust based on specific ingredient brands and portion sizes.

More Lettuce Wrap Ideas

• Turkey Santa Fe Lettuce Wraps
• Chicken Club Lettuce Wrap Sandwich
• Thai Chicken Peanut Lettuce Tacos
• Chicken and Shrimp Larb
• Turkey Taco Lettuce Wraps
• Grilled Steak Lettuce Tacos