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Tuna and White Bean Lettuce Wraps


Welcome to! Today, we’re diving into a refreshing and satisfying recipe that combines the light, crisp crunch of lettuce with the savory goodness of tuna: Tuna & Lettuce Wraps. This versatile dish is perfect for a quick and easy lunch or dinner that’s packed with protein and nutrients. Whether you’re looking for a low-carb meal, a healthy snack, or just a simple way to enjoy tuna, these wraps are sure to delight your taste buds!

Let's get started!

Note that you can substitute Greek yogurt for mayo or use a mayo alternative. You may use salmon or white fish in place of tuna. Store in air-tight container for up to 5 days! Pair with crackers or add diced roasted sweet potato for more carbs! 


  • 1 can (12 ounce) Albacore tuna

  • 1 can (15 ounce) white beans

  • 1/4 cup red onion, chopped

  • 1/4 cup mayo

  • 1/2 tsp lemon juice

  • 1/4 tsp garlic powder

  • 1/8 tsp salt

  • 1/8 tsp cracked black pepper

  • 1 tbsp fresh parsley

  • 1 medium head Bibb lettuce leaves

  • 1 medium avocado, diced


  1. Assemble all ingredients, mix and spoon into a bed of lettuce, approximately 1/2 to 3/4 cup to 1 leaf of lettuce. 

Why You'll Love Tuna & Lettuce Wraps:

  • Low-carb and gluten-free: These wraps are a great option for those following low-carb or gluten-free diets.

  • Customizable: Tailor the wraps to your taste with various toppings and fillings.

  • High in protein: Tuna is a fantastic source of lean protein that helps keep you full and satisfied.

  • Quick and easy: This recipe comes together in minutes, making it perfect for busy weeknights or on-the-go meals.

Try these Tuna & Lettuce Wraps for a refreshing, protein-packed meal that’s both healthy and delicious. Let us know your favorite ways to enjoy this dish and any creative twists you add to the recipe. Happy wrapping!

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life! 

The meatless meals featured here do just that, so give them a shot, whether you’re exploring Lent dinner ideas, or simply seeking frugal meatless options. The world of plant-based cuisine awaits with endless possibilities. Now all that’s left is for you to try it! Enjoy! 

Amanda Liptak

Hi, I'm Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I'm a big believer that if you can learn to fish -- you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!


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