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Tuna Avocado Lettuce Wraps (Keto Friendly)

Intro - Grocery List - Directions - Macronutrients - Leftovers and Meal Prep

Have you been wondering what you can enjoy for lunch that’s keto friendly and fast to prepare? So many popular and traditional lunch options are loaded with carbohydrates, including sandwiches and wraps made from carbohydrate-rich grains.

You can still enjoy some of your favorite protein choices, like lunch meats and even hamburgers, as long as you steer clear of bread, buns, and wraps. So you will have to look for an alternative to bread. A popular option is to swap bread for low-carb romaine lettuce to keep the toppings together. Romaine lettuce leaves hold up pretty well to being “stuffed” and provide a fresh and satisfying crunch to each bite. Bonus: you get some extra low-carb veggies in!

The trick is to keep your romaine lettuce leaves intact. This will give you the most surface area to work with. The outer leaves of a head of romaine are larger and will be easy to roll up into a wrap-like shape.

In this recipe, we fill lettuce “wraps” with tuna salad. The addition of extra virgin olive oil and diced avocado ensures you get your mid-day dose of healthy, unsaturated fats. We use a variety of dried seasonings to add extra flavor. This is one lunch that won’t disappoint!

Makes 1 serving - Calories: 949 - Fat: 74 g - Protein: 61 g - Net Carbs: 5 g


Grocery List:

Here is the list of ingredients you’ll need to make Tuna Avocado Lettuce Wraps:

  • 2 large eggs, hard boiled and peeled
  • 1 oz can tuna, packed in oil
  • ½ ripe avocado, diced
  • 2 tbsp extra virgin olive oil
  • ¼ tsp ground cumin
  • ¼ tsp paprika
  • ¼ tsp cayenne pepper (use more or less depending on how much heat you prefer)
  • ¼ tsp garlic powder
  • 2 tbsp full-fat mayo
  • 1 tbsp dijon mustard
  • 4 romaine lettuce leaves, washed and dried

Components:

You will need the following kitchen equipment to make Tuna Avocado Lettuce Wraps:

  • Mixing bowl
  • Serving pieces

Directions:

  1. In a small mixing bowl, roughly mash the hard boiled eggs. Add all remaining ingredients, except for the lettuce leaves, and mix until well combined.
  2. Transfer to a serving bowl and serve with the fresh lettuce leaves. Spoon a little bit of the tuna mixture onto a lettuce leaf, roll into something that looks like a wrap, and eat up.
  3. Repeat for as long as you have some of that tuna mixture left.

Macronutrients

Tuna Avocado Lettuce Wraps

Cal

Fat

Protein

Net Carb

2 hard-boiled eggs

140

10

12

2

1 can tuna, packed in oil

331

14

47

0

½ ripe avocado, diced

115

10

1

1

2 tbsp extra virgin olive oil

240

27

0

0

2 tbsp full-fat mayo

120

12

0

1

1 tbsp dijon mustard

15

1

0

0

4 romaine lettuce leaves

20

0

1

1

¼ tsp ground cumin 

N/A

N/A

N/A

N/A

¼ tsp paprika 

N/A

N/A

N/A

N/A

¼ tsp cayenne pepper

N/A

N/A

N/A

N/A

¼ tsp garlic powder

N/A

N/A

N/A

N/A

Grand Total

949

74 g

61 g

5 g

Per Serving (whole batch)

949

74 g

61 g

5 g


Leftovers and Meal Prep

The tuna avocado salad can be made early in the week and eaten for several days in a row. Simply add a squeeze of lemon or lime juice to the tuna mixture to help keep the avocado from turning brown.

You can also prepare a double batch of the tuna avocado salad to serve more than one person or for two day’s worth of lunches. The tuna mixture should be stored in an airtight container in the refrigerator until you’re ready to eat.

Additional Comments:

You can also use tuna packed in water for this recipe, but note that doing so will slightly alter the macronutrient breakdown for this recipe and cut back on the fat content.

You can also use full fat sour cream in place of mayonnaise, but again, doing so will slightly alter the macronutrient breakdown for this recipe. Mayonnaise is higher in fat than sour cream.

For more versatility, you can change out the dried seasonings and use whichever combinations are your favorite. Consider adding capers, onion powder, or Italian seasoning to mix up the flavors.

There are also many pre-flavored tuna packs available on the market. One of our personal favorites is the buffalo flavored tuna. It sounds weird, but actually tastes really delicious and would lend itself well to this recipe mixed with avocado. Any of these pre-flavored tuna packs could be easy to add to this recipe to provide a different flavor.

You can also swap out the canned tuna for canned chicken breast or salmon. Chicken or Salmon Avocado Salad is just as tasty!

These Tuna Avocado Lettuce Wraps also make a nice, keto friendly snack for party spreads. Prepare a double batch and serve with lettuce leaves for rolling into wraps, or cucumber slices or strips of bell pepper for dipping!

Image Note: Please mentally substitute the tomato for avocado in our example photo. Making this recipe soon? Send us your photo to feature!

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