Seared Tuna Lettuce Wraps

Love tuna and lettuce? If so, then these wraps are what you need in your life. Lightly seasoned tuna flakes that have been cooked up then left to cool down before serving on lettuce wraps. A recipe that is effortless along with being so quick and easy!

These wraps are so tasty, incredibly filling and unbelievably quick to prepare.

Nothing but healthy goodness to see your through lunch time.

Whenever I make these seared tuna lettuce wraps they always seem to put a smile to my face. Why you may ask? Because these wraps literally got me through my studious days. I kid you not!

There lettuce wraps bring me down memory lane but at the same time were a complete life saver. Whenever I was due to commit to a strict deadline or simply had copious amounts of essays I would fix myself a plate of these wraps.

Trust me, I saved bags of time making these and remember my brother mocking me for searing the tuna. There was always this big debate, he felt that tuna had no place in a frying pan/skillet.

Me in typical Charla style, I was adamant to prove him wrong so I fixed him a plate of wraps and to my surprise he loved them and ended up eating a bowl of humble pie.  

He would eat them on his post workout days due to the high protein/low carb ratio.

These wraps are low carb, and great as a grab on-the-go lunch, just pack them in your lunch box and you’re good to go!

Ingredients you will need

How to make tuna lettuce wraps

• Place the lettuce leaves on a plate, ready for the seared tuna
• On medium heat, add the oil to a frying pan and proceed to saute the onion until soft and translucent.
• Add the bell peppers and saute until they soften (should take a few minutes)
• At this stage fold in the tuna then add the tomato puree, parsley and black pepper and garlic pepper, chilli if including.
• Proceed to stir and sear the tuna (add a splash of oil if you need to) for a further 3-4 minutes until the ingredients are combined add the salt last according to taste.
• Once cooked let the tuna completely cool down before portioning each wrap

Variation suggestions

• Tuna salad: You can make this into a salad by adding some mayo. My Mayonnaise Recipe is dairy free and serves as a great substitute to the store brought stuff. You can pair this with relish, pickles and onions too!
• Leafy greens: Maybe lettuce just isn’t for you. Cool, I get it! How about some leafy greens? Do you like kale, spinach or rocket/arugula? Those are some nutritious greens that you might want to consider.
• Sandwich: You can make this into a sandwich by using low carb bread, just make sure it’s gluten free too!
• Cauliflower rice: Make this into a main meal by forgoing lettuce for some Cauliflower Rice or even Brown Rice.

Note and tips

• For best results I would recommend searing the tuna because that helps to lock in that flavour on a more deeper level but if you don’t care to do that then, cook the onions and mix the remaining ingredients together.
• There is the option of using mayonnaise, see my dairy free mayo recipe. Again, just add the mayo once the tuna has cooled down and the tuna has been seared.
• I used canned tuna because it is cheap and cheerful don’t use tuna steaks.
• Only have the wraps ready when you’re about to serve. 
• If you want to make things more handy, cook the tuna in advance, let it cool down, refrigerate then and serve.
• To make this recipe portable, have the lettuce leaves in a portable container and the tuna in another and just bring it on your travels.
• Substitute for garlic pepper. Garlic pepper is a combination of garlic, black pepper, and dried bell peppers. If you can’t get hold of it simply use garlic instead

 Other lunch time recipes you may like

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Seared Tuna Lettuce Wraps

Love tuna and lettuce? If so, then these wraps are what you need in your life. Lightly seasoned tuna flakes that have been cooked up then left to cool down before serving on lettuce wraps. A recipe that is effortless along with being so quick and easy!

5 from 6 votes

Print Pin Rate

Course: Lunch

Cuisine: American

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Servings: 2 people

Calories: 239kcal

Author: Charla

Ingredients

• 1 large lettuce leaves removed1 large lettuce leaves removed
• 2 cups tuna drained2 cups tuna drained
• 1 small onion1 small onion
• 1 cup mixed bell peppers chopped1 cup mixed bell peppers chopped
• 1/2 tbsp Parsley1/2 tbsp Parsley
• 1 1/2 tsp black pepper1 1/2 tsp black pepper
• 2 tsp garlic pepper I use Schwartz brand or use 1 tsp garlic + 1 tsp onion powder2 tsp garlic pepper I use Schwartz brand or use 1 tsp garlic + 1 tsp onion powder
• 3 tbsp tomato puree3 tbsp tomato puree
• 1/8 tsp chilli flakes/powder optional1/8 tsp chilli flakes/powder optional
• 4 tbsp olive oil or coconut oil4 tbsp olive oil or coconut oil
• pink salt to tastepink salt to taste

Instructions

• Place the lettuce leaves on a plate, ready for the seared tuna
• On medium heat, add the oil to a frying pan and proceed to saute the onion until soft and translucent.
• Add the bell peppers and saute until they soften (should take a few minutes)
• At this stage fold in the tuna then add the tomato puree, parsley and black pepper and garlic pepper, chilli if including
• Proceed to stir and sear the tuna (add a splash of oil if you need to) for a further 3-4 minutes until the ingredients are combined add the salt last according to taste.
• Once cooked let the tuna completely cool down before portioning each wrap

Notes

• For best results I would recommend searing the tuna because that helps to lock in that flavour on a more deeper level but if you don't care to do that then, cook the onions and mix the remaining ingredients together.
• There is the option of using mayonnaise, see my dairy free mayo recipe. Again, just add the mayo once the tuna has cooled down and the tuna has been seared.
• I used canned tuna because it is cheap and cheerful don't use tuna steaks.
• Only have the wraps ready when you're about to serve. 
• If you want to make things more handy, cook the tuna in advance, let it cool down, refrigerate then and serve.
• To make this recipe portable, have the lettuce leaves in a portable container and the tuna in another and just bring it on your travels.
• Substitute for garlic pepper. Garlic pepper is a combination of garlic, black pepper, and dried bell peppers. If you can't get hold of it simply use garlic instead

Nutrition

Calories: 239kcal | Carbohydrates: 23g | Protein: 35g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 55mg | Sodium: 422mg | Potassium: 1055mg | Fiber: 7g | Sugar: 12g | Vitamin A: 3980IU | Vitamin C: 111mg | Calcium: 99mg | Iron: 5mg

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