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You know those moments when you are starving and hangry and NEED a quick and super easy lunch or even dinner? You go to the fridge only to discover that you are out of anything that’s already made or that needs minimal prep?! And then you quickly run to the pantry hoping to find some kind of soup or prepared pantry staple that you can quickly heat up – you come up empty handed again. Except there is a can of tuna hidden behind the can of chickpeas and bags of tortilla chips. Hmmm, but you’re all out of mayonnaise and what’s a tuna salad without rich creamy goodness?!
But you have an over ripe avocado waiting to be used….. could you maybe just mash that avocado up and mix it up with the tuna?! The answer is yes, yes you can!
Avocado Tuna Salad Lettuce Wraps was born!
And trust me, the swap of the mashed avocado for the mayo is life changing. Instead of boring old mayo you’ve got a flavorful mashed avocado as the base of your tuna salad – so yum! Not to mention the nutrition swap for the two. Don’t get me wrong, I like mayonnaise but it isn’t exactly healthy. It’s pretty much made from eggs and a bunch of oil. BUT avocado on the other hand – oh how you nourish and love our bodies forever and always with your decadent creaminess.
Avocados are packed with fiber, vitamins k, E, B5, B6 and C, folate, potassium, and heart healthy fats that our bodies crave. Avocados, you are the best!
This avocado tuna salad was created because I always have a few cans of tuna lying around for moments like these and yes, I usually have avocados on hand but not always mayonnaise. The first time I made a tuna salad using avocado as the creamy base I knew I must share it with you, because what fun is ti to keep the recipe to myself? In the process of trying to create a tuna salad out of bare minimum I decided to bulk it up by adding some smashed chickpeas. I love the texture they add to the tuna salad – besides why not stretch your tuna salad with cheap, yet nutritious ingredients like chickpeas?!
These tuna salad wraps are also packed with crunchy celery, red onion, sliced radish for a little kick and color, and dill because fish and dill are meant to be. I decided to eat my tuna on some butter lettuce leaves for an even lighter, healthier option then bread. Besides tuna salad lettuce wraps are way prettier and more fun to photograph than tuna sandwiches, don’t you agree? I also love how the tender butter lettuce really allows all the flavors and textures of the tuna salad to shine through – sorry bread, but you’re distracting.
BUT I can also vouch that this tuna salad does make a great sandwich or is even delicious eaten on it’s own with a fork – because tuna salad you complete me!
So you may know that Paul bruised the bone of his foot a couple of weeks ago and was using crutches to get around! Good news, he is currently walking without crutches and doesn’t have nearly as much pain. BUT for about a week and a half I had to drive Paul to work and pretty much do almost everything else for him – including make his lunches. I was thankful to have this tuna salad hanging out in the fridge for a few of Paul’s lunches and for me to quickly eat at home. Avocado tuna salad, you save the day!
For all of you out there who pack their lunches for work or for school or for whatever it is you need a lunch for this avocado tuna salad lettuce wraps are it, they’re here for you. All you need it do is whip up the tuna salad ahead of time – 10 to 15 minutes tops – then plop some in your container for work along with a few butter lettuce leaves in a baggie or another container and then assemble it right before eating. Healthy, satisfying lunch time perfection all done in 15 minutes!
If you want a little something to go with your tuna salad lettuce wrap try my marinated 3 bean salad, it’s super easy to make and works great for meal prepping. Or I love the option of a little hummus with some veggies for dipping. Happy lunching, friends!
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- Author: Emily Koch
- Prep Time: 15 mins
- Total Time: 15 mins
- Yield: 4 to 5 1x
- Category: Entree, Lunch, Fish/Seafood
- Cuisine: Dairy Free, Gluten Free
Description
Tuna salad made with mashed avocado instead of mayo. It’s also packed with mashed chickpeas for extra texture, crunchy celery, peppery radishes, and dill. I love to serve this tuna salad wrapped in butter lettuce for a lighter option, but it also makes a delicious sandwich or eaten plane with a fork. Makes for a great packed lunch!
Ingredients
UnitsScale
- 1 ripe avocado
- 1/2 cup chickpeas, drained and rinsed
- 1 5 ounce can tuna*
- Juice of half lemon
- 2 tablespoon fresh dill, chopped (sub 1 to 2 teaspoons dried dill)
- salt and pepper to taste
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 of a red onion, minced
- 1 stalk celery, chopped
- 5 radishes, sliced
- Butter lettuce leaves
- Sprouts/micro greens for garnish (optional)
Instructions
- Make tuna salad: In a medium mixing bowl use a fork to mash the avocado until smooth. Then mash the chickpeas, leaving them slightly chunky. Then break up the tune. If using Wild Planetskipjack tuna (which I recommend) add the liquid from the can to the mixture. Also stir in the lemon, dill, salt and pepper to taste, and red pepper flakes.
- Stir in the veggies: Stir in the red on ion, celery and radishes until well combined.
- Assemble: Just before eating tear two large butter lettuce leaves from the head of the butter lettuce and place them on top of each other to create a “cup”. Spoon a few spoonfuls of the tuna onto the butter lettuce. Top with a few sprouts/micro greens for garnish, if desired. Eat immediately.
- Store/Make ahead: store leftovers separately. Only assemble the lettuce wraps right before eating. If wanting to pack these for a lunch then package the tuna separate from the lettuce and assemble when you are going to eat them. Tuna stores in the fridge in an air tight container for up to 3 days. Keep in mind that the avocado may oxidize and turn brown, don’t worry, it still tastes good! 🙂
Notes
* I highly recommend buying skipjack tuna to avoid mercury. I really like the brand Wild Planet.
You could make traditional tuna sandwiches using bread instead of lettuce if you prefer. You could also just eat the tuna as is with a fork. Either way will be delicious!
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