High-Protein Tuna & White Bean Salad Lettuce Wraps are a simple and protein-loaded lunch. They contain tuna, white beans, red bell pepper, celery, scallions, Greek yogurt, chili crisp, lime juice, seasonings, butter lettuce, and toasted sesame seeds. You can’t have these lettuce wraps if you are allergic to dairy because of the Greek yogurt. These lettuce wraps are prepared in 15 minutes, perfect for busy weekdays. We can easily prepare them without any cooking and enjoy them with different healthy side dishes. High-Protein Tuna & White Bean Salad Lettuce Wraps store nicely, so we would effortlessly prepare them for meal prep. These lettuce wraps offer a crunchy texture without using bread or tortillas and it doesn’t contain any gluten. Serve these lettuce wraps with cucumber tomato salad, roasted asparagus, quinoa, lentil soup, or avocado slices. They have 11 g net carbs, 235 kcal, and 21 g of protein.
STATS:
- Calories: 235 kcal
- Prep Time: 15 minutes
- Serving Size: 2 lettuce wraps
- Cook Time: 0 minutes
- Cuisine: American Fusion
- Total Time: 15 minutes
- Course: Lunch, Main Course
- Diet: High-Protein, Low-Fat
- Servings: 8 wraps
EQUIPMENT:
- Mixing bowl
- Can opener
- Cutting board
- Colander
- Spatula
- Knife
INGREDIENTS:
- 1 can white beans (no-salt-added)
- 1 can of tuna (no-salt-added)
- 1 medium red bell pepper
- 2 stalks of celery
- 3 scallions
- â…“ cup nonfat plain strained yogurt
- 1½ tsp. onion powder
- 2 tbsp. chili crisp
- 2 tbsp. lime juice
- One tsp. garlic powder
- ¼ tsp. salt
- 16 leaves of butter lettuce
- One tsp. smoked paprika
- 1 tbsp. toasted sesame seeds
INGREDIENT NOTES:
WHITE BEANS:
- White beans will add fiber, vegan protein, and make the filling creamy. Use the navy, cannellini, or great northern beans to make this dish. Wash the beans before use to eliminate the additional sodium content and to improve the taste.
TUNA:
- Utilize the canned tuna to offer the protein and fatty acids in the recipe. Use the water containing tuna to make the recipe light. Strain the water well to avoid adding additional water to the filing.
VEGETABLES:
- Add the red bell pepper, scallions, or celery to this salad. Red bell pepper will add the natural sweet taste and crunchiness, and also the vitamin C. Celery will make the salad refreshing and enhance the taste. Scallions will provide the light onion flavor and use both green and white parts for this purpose.
GREEK YOGURT:
- Utilize the non-fat containing Greek yogurt to prepare the dressing creamy. It will provide the protein and make the dressing light.
CHILI CRISP:
- They will make the salad crunchy and savory, and provide the spice in the salad. Add this as you like to the salad.
LIME JUICE:
- Lime juice will add a tangy flavor and will brighten the taste and balance the rich taste of yogurt and tuna. Squeeze the lime fresh to provide the strong results.
LETTUCE:
- Use the butter lettuce to make these wraps. They are flexible and soft for wrapping purposes. We have to choose the large one to fill them easily.
SESAME SEEDS:
- Use the toasted sesame seeds to provide the nutty taste and crunchiness in the filling. Sprinkle the seeds over it to provide a good texture.
SEASONING:
- Add the salt, onion powder, smoked paprika, and garlic powder to provide the smoky and savory profile & also enrich the filing.
INSTRUCTIONS:
- Wash and strain all the additional water from the beans.
- Put the beans in the big vessel & smash the beans slightly with fork.
- Include the scallions, tuna, celery, and red bell pepper in the vessel.
- Then put the Greek yogurt, chili crisp, seasonings, and lime juice in the small vessel and whisk them.
- Now pour the dressing on the vessel and mix till all items are properly combined.
- Now detach the lettuce leaves from each other and wash well, then dry them.
- Then add the tuna and bean mix to the lettuce leaves equally.
- Now top them with toasted sesame seeds and scallions on it and serve it.
SERVING SUGGESTIONS:
FRESH SALADS:
- Cucumber Tomato Salad
- Mediterranean Chickpea Salad
- Citrus Arugula Salad
- Cabbage Slaw
VEGETABLES:
- Roasted Asparagus
- Air Fryer Zucchini
- Steamed Broccoli
- Grilled Vegetables
WHOLE GRAINS:
- Brown Rice Pilaf
- Quinoa
- Farro Salad
- Wild Rice
SOUPS:
- Tomato Basil Soup
- Vegetable Soup
- Lentil Soup
- Miso Soup
HEALTHY SIDES:
- Fresh Fruit Salad
- Edamame
- Roasted Chickpeas
- Avocado Slices
MEDITERRANEAN SIDES:
- Tabbouleh
- Greek Salad
- Hummus
- Baba Ganoush
PROTEIN BOOSTERS:
- Hard-Boiled Eggs
- Grilled Chicken Breast
- Baked Salmon
- Cottage Cheese
BEVERAGES:
- Sparkling Water with Lime
- Iced Green Tea
- Lemon Water
- Cucumber Mint Water
TIPS:
- Chill the tuna & bean filling for thirty minutes, then serve to deepen the flavor.
- Add the filling to the big lettuce wraps so they don’t tear.
- We just have to mash a part of the beans to provide a good texture.
- You would add the chili crisp according to your spice tolerance.
- We would make the filing in advance for meal prep purposes.
STORAGE INFORMATION:
FRIDGE:
- Add the bean filling and tuna in the different boxes and store for four days, and assemble fresh.
FREEZER:
- Avoid freezing this dish as the dressing will separate and the vegetables will get watery.
FAQs:
What other variety of beans should I utilize to make the filling?
- Use the navy, Great Northern, cannellini, or chickpeas to make the filling.
What would I utilize instead of Greek yogurt?
- Utilize mashed avocados, vegan yogurt, or mayonnaise to make the dressing.
How to make this dish spicier?
- Include the hot sauce, red pepper flakes, or more chili crisps to make the spicier dish.
Which lettuce is best to make this wrap?
- It is nice to use the butter lettuce, though you would also utilize romaine, iceberg, or green leaf lettuce to make them.
NUTRITIONAL INFORMATION:
Calories: 235 kcal
Protein: 21 g
Fiber: 5 g
Total Carbohydrates: 16 g
Fat: 8 g
Sodium: 290 mg
Net Carbs: 11 g
Vitamin A: 0.18 mg
Potassium: 520 mg
Servings: 4
Calcium: 90 mg
Serving Size: 2 lettuce wraps
Iron: 2.6 mg
