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Mediterranean tuna salad wraps with crunchy vegetables and herbs, served on a wooden table
Dreena Grace Burthon

Crunchy Mediterranean Tuna Salad Wrap

This Crunchy Mediterranean Tuna Salad Wrap takes five minutes to throw together and actually keeps my blood sugar steady. Made with simple ingredients like tuna, cucumber, feta, and olives wrapped in butter lettuce. Around 6g carbs per serving.
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Prep Time 5 minutes
Cook Time 0 minutes
0 minutes
Total Time 5 minutes
Servings: 4 people
Course: Lunch
Cuisine: Mediterranean
Calories: 185
Ingredients Equipment Method Notes

Ingredients
  

  • 12 oz tuna in water drained
  • 1/4 cup light mayonnaise
  • 3 tbsp plain non-fat yogurt
  • 1/4 cup onion finely diced
  • 1 stalk celery finely diced
  • 1/2 medium red bell pepper finely diced
  • 3 tbsp Kalamata olives chopped
  • 1/4 tsp black pepper
  • 6 leaves butter lettuce large, washed and dried

Equipment

  • 1 Colander or strainer
  • 1 Medium mixing bowl
  • 1 Fork
  • 1 Cutting board
  • 1 Chef’s Knife
  • Paper towels

Method
 

  1. Drain the tuna really well. Open the can, dump it in a strainer, and press down with a fork until no more water drips out. Nobody wants soupy tuna salad.
  2. Add the drained tuna to a medium bowl. Add the mayo and yogurt. Mix with a fork until everything is combined. Break up any big tuna chunks as you go.
  3. Add the diced onion, celery, red bell pepper, and chopped olives to the bowl. Stir everything together until the veggies are spread throughout.
  4. Sprinkle in the black pepper. Give it one more stir. Taste it and see if you want more pepper. I usually don't add salt because the olives are salty enough.
  5. Wash the butter lettuce leaves and pat them completely dry with paper towels. Wet lettuce makes everything slide around and fall apart.
  6. Spoon some of the tuna mixture onto each lettuce leaf. How much depends on your leaf size and how hungry you are. Just eyeball it.
  7. Fold or roll the lettuce around the filling. Fold the sides in and roll like a little burrito or just fold in half like a taco. Both work.
  8. Eat right away or pack for later. The tuna salad keeps in the fridge for about three days but store the lettuce separate.

Notes

  • Drain the tuna really well. Like really really well. I cannot stress this enough. Wet tuna makes everything sad.
  • The yogurt and mayo mix gives you that creamy texture without going overboard. If you are out of yogurt, just use all mayo. If you are out of mayo, Greek yogurt alone works but it will be a little tangier.
  • Dice everything small. Nobody wants to bite into a giant chunk of onion. Small dice means every bite tastes like everything.
  • The olives are salty so go easy on adding extra salt. Taste first then decide.
  • Butter lettuce is my go-to because it is sturdy but you can use romaine, collard greens, or low-carb tortillas instead. I listed a bunch of swaps up above.
  • This tuna salad keeps in the fridge for about three days. Store it separate from the lettuce though or you will have sad soggy leaves by day two.
  • If you are packing for work, keep the tuna in one container and the lettuce in another. Assemble when you are ready to eat. Takes two minutes.
  • I checked my blood sugar a couple times after eating this and it stayed steady. Obviously everyone is different so check your own numbers and see how it works for you.
  • Play with it. Add cucumber if you want more crunch. Throw in some fresh dill if you have it. Use red wine vinegar instead of lemon. The base is solid so mess around and make it yours.