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    BLANK » Recipe Index » Lunch and Salads

    Seared Tuna Lettuce Wraps

    Last Updated January 13, 2023. Published June 23, 2020 By Charla 14 Comments

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    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!

    hot tuna salad

    3 lettuce wraps

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

    Nothing but healthy goodness to see your through lunch time.

    A close up of one of the wraps

    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! It's just as tasty as this Tuna and Sweetcorn Pasta.

    These 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

    ingredients to make seared tuna salad

    How to make tuna lettuce wraps

    steps 1-6 cooking up the tuna

    • 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 bought 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

    3 wraps with a bowl of tuna

     Other lunch time recipes you may like

    • Low Carb Keto Shrimp Salad
    • Zucchini Avocado Salad
    • Prawn and Mango Salad
    • Egg Leafy Green Salad
    • Black Bean and Corn Salad Balsamic Vinegar

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    3 lettuce wraps

    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 removed
    • 2 cups tuna drained
    • 1 small onion
    • 1 cup mixed bell peppers chopped
    • ½ tablespoon Parsley
    • 1 ½ teaspoon black pepper
    • 2 teaspoon garlic pepper I use Schwartz brand or use 1 teaspoon garlic + 1 teaspoon onion powder
    • 3 tablespoon tomato puree
    • ⅛ teaspoon chilli flakes/powder optional
    • 4 tablespoon olive oil or coconut oil
    • pink 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
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Natalie

      June 24, 2020 at 3:52 pm

      5 stars
      Oh wow this looks really delicious and it's so easy to make. Perfect healthy lunch. I will definitely put this on my menu.

      Reply
      • Charla

        June 24, 2020 at 5:29 pm

        Thank you Natalie. I really hope it makes the menu.

        Reply
    2. Bintu | Recipes From A Pantry

      June 24, 2020 at 3:10 pm

      5 stars
      Such a healthy and delicious lunch option for these warm days - definitely going to be trying these! Yum!

      Reply
      • Charla

        June 24, 2020 at 3:20 pm

        Thank you Bintu. I hope you enjoy it as much as I do.

        Reply
    3. Rebecca

      June 24, 2020 at 2:58 pm

      5 stars
      this is so easy & delish! Plus it's really done in 15 minutes! love it!!!

      Reply
      • Charla

        June 24, 2020 at 3:19 pm

        Thank you Rebecca. Glad you enjoyed it!

        Reply
    4. Toni

      June 24, 2020 at 2:20 pm

      5 stars
      Such an amazing lunch for me! I loved it!

      Reply
      • Charla

        June 24, 2020 at 2:23 pm

        You are welcome Toni

        Reply
    5. Adrianne

      June 24, 2020 at 10:13 am

      5 stars
      These lettuce wraps look like the perfect healthy lunch! I love the simple ingredients and fresh approach. Can't wait to give them a go for lunch tomorrow. Cheers

      Reply
      • Charla

        June 24, 2020 at 10:32 am

        Thank you Adrianne. Enjoy the wraps!!

        Reply
    6. Jan

      January 12, 2017 at 3:49 am

      Was looking for this! Just came back from Cuba, where I had my first hot tuna sandwich. Rico! Why haven't I ever had hot tuna before?? Well, I didn't want to just wing it, so I thought I'd see if the internet had any suggestions. Going to try this one! Thanks for posting!

      Reply
      • Charla

        January 13, 2017 at 12:07 pm

        Awesome! You've picked a good time of year to create the dish, should warm you up nicely.

        Reply
    7. Tia Phillips

      June 01, 2014 at 10:52 pm

      This looks really delicious and easy! I will definitely try it. Thanks.

      Reply
      • Charla

        June 02, 2014 at 9:14 pm

        Thanks Tia

        Reply

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