These zesty white bean and tuna lettuce wraps are a healthy, high protein lunch or dinner idea. For a twist on traditional lettuce wraps, we stuff vibrant magenta-hued radicchio lettuce cups with a creamy, punchy tuna white bean salad dressed with a lively Green Goddess dressing and slices of buttery avocado.
Tuna lettuce wraps for lunch
Instead of an everyday salad or plain tuna sandwich, mix up your lunch routine with these flavorful, nutritious tuna lettuce wraps. They’re really easy to make and even more fun to eat.
Why you’ll love this tuna wrap recipe:
- Visually, it’s a stunner, with a vibrant purplish-pink palette softened with pale green hues.
- It’s made with a zesty tuna white bean salad instead of a plain tuna filling.
- The dressing has a tongue tingling combination of fresh herbs, creamy mayonnaise and Greek yogurt, for a tangy, bright flavor.
- Tuna wraps are naturally gluten free.
- These tuna white bean lettuce wraps are high in protein — and nutrient dense, good-for-you carbohydrates.
- The tuna white bean filling lasts in the fridge for days.
- Each serving is about three tuna lettuce cups, so they’ll fill you up.
If you’re looking for a delicious gluten-free tuna wrap, this recipe is one of the best.
Ingredients for tuna white bean salad
- Canned White Albacore Tuna
- Canned Cannellini Beans
- Vidalia Onion
- Green Goddess Dressing
- Radicchio Lettuce Leaves
- Haas Avocado
How to make tuna white bean salad for lettuce wraps
- Drain the canned albacore tuna well and flake it apart with a fork.
- Combine the tuna fish with the rinsed and drained Cannellini or other white beans, chopped Vidalia onion, celery, cilantro, radishes and scallions.
- Pour the Green Goddess salad dressing over the tuna white bean salad and toss gently until the ingredients are well combined (be careful not to mash the white beans).
You can make the salad ahead of time and keep it refrigerated until you’re ready to make the tuna lettuce wraps.
Lettuce wrap dressing
Unlike other tuna wrap recipes that only use mayonnaise as a binder, this one uses a zippy, herbal Green Goddess dressing. It might seem a bit unusual, but this punchy, vibrant green herb sauce adds a wonderful flavor to the tuna white bean salad and livens up every bite.
Leftover Green Goddess dressing can also be used for other salads or to drizzle over chicken and seafood. We also like it as a dip for potato chips or vegetable sticks.
What’s the best lettuce for lettuce cups?
Most lettuce wrap recipes use green lettuces like Boston bibb or romaine. If that’s what you’ve got on hand, you can certainly use it, however, I’ve found that radicchio is a better choice. It’s sturdier for both assembling and eating tuna lettuce wraps.
Radicchio is actually a form of chicory. It has a very distinctive, bitter and almost spicy flavor that pairs very well with the tuna white bean salad.
Whereas Boston lettuce leaves are very thin and flimsy (and prone to falling apart under a hefty filling), radicchio is pliable, but strong.
Romaine lettuce is bound by one thick, crunchy, white rib, so it has a bit more structure. However, tuna lettuce cups made with romaine will be battered halfway through eating, with filling slipping out and making a bit of a mess.
Lettuce cups made with radicchio are hefty enough to stand up to the filling (and delicious). You’ll love how easily they fold and envelop the tuna white bean salad filling AND a few slices of buttery avocado without deteriorating.
Swaps and Variations
- For a lower carbohydrate tuna salad, skip the white beans and tuck a few slices of ripe tomato and crunchy cucumber into the lettuce cups.
- If you like a spicy tuna salad, add a few dashes of your favorite hot sauce or dice a jalapeno or serrano pepper for the mix.
Yes. These tuna lettuce wraps are loaded with protein and healthy carbohydrates. Each serving has only 2 tablespoons of the Green Goddess dressing, which is made with Greek yogurt.
For an even healthier salad dressing, you can replace the mayonnaise in the dressing with all yogurt or use a simple lemon vinaigrette instead.
You can make the tuna white bean salad in advance and keep it refrigerated. Assemble the lettuce wraps just before eating for the best flavors.
More tuna recipes:
- Lemony Chickpea Tuna Salad
- Old Fashioned Tuna Pasta Salad
- Tuna Melt Quesadillas
- Tuna Noodle Casserole
- Spicy Tuna Salad
More radicchio and lettuce recipes:
- Radicchio Mandarin and Brussels Sprouts Salad
- Asian Turkey Lettuce Wraps
- Steakhouse Wedge Salad
- Green Leaf Salad
Tuna Lettuce Wraps
FOR TUNA WHITE BEAN SALAD:
- 14 ounces canned albacore tuna (2 cans), well drained and flaked
- 15 ounce can Cannellini beans or other white beans, rinsed and drained
- 1/2 sweet Vidalia onion finely chopped
- 1 stalk celery finely chopped
- 1/3 cup chopped cilantro
- 4 radishes chopped or julienned
- 2 scallions thinly sliced
- 1/2 cup Green Goddess dressing
FOR TUNA LETTUCE WRAPS:
- Tuna White Bean Salad above
- fresh chives for garnish (optional)
- 1/2 cup microgreens optional
- 1 head radicchio lettuce
- 1 Haas Avocado sliced
MAKE THE TUNA WHITE BEAN SALAD:
- In a large mixing bowl, combine the tuna, beans, onion, celery, radishes, scallions and cilantro. Toss gently to combine, being careful not to crush the beans.
- Add the Green Goddess or other dressing and toss well to coat the tuna white bean salad.
ASSEMBLE TUNA LETTUCE WRAPS:
- Cut the core out of the head of radicchio and carefully separate the leaves into individual lettuce cups.
- Fill the radicchio with one or two scoops of the tuna white bean salad and tuck a slice of avocado into each cup.
- Drizzle a little extra Green Goddess dressing over the tuna lettuce wraps and garnish with chives and micro greens if desired. Serve.