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Chickpea Tuna Salad Lettuce Wraps, protein packed meal prep lunches
Brittany Stage

Chickpea Tuna Salad Lettuce Wraps

Canned tuna and lightly mashed chickpeas come together with Greek yogurt, Dijon, and lemon for a high-protein lunch filling that takes about 10 minutes to prep. Spoon it into butter lettuce cups or pack it separately and wrap it yourself at lunch.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 280
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cans chunk light tuna in water 5 oz each, drained well and patted dry
  • 1 can chickpeas 15 oz, drained and rinsed
  • 1/3 cup plain Greek yogurt full-fat or low-fat both work
  • 1 tbsp Dijon mustard
  • 2 tbsp lemon juice freshly squeezed, about 1 lemon
  • 2 stalks celery finely diced
  • 2 tbsp red onion finely minced
  • 1/4 tsp kosher salt plus more to taste
  • 1/4 tsp black pepper
  • 1 head butter lettuce leaves separated and kept whole for cups

Equipment

  • medium mixing bowl
  • fork
  • fine mesh strainer or colander

Method
 

  1. Drain both cans of tuna into a strainer, then press the tuna with a paper towel to remove as much liquid as possible. Set aside. Drain and rinse the chickpeas and shake off excess water.
  2. Put the chickpeas in your mixing bowl. Use a fork to mash them roughly, pressing about half of them down while leaving the rest mostly whole. You want a chunky texture, not a paste.
  3. Add the drained tuna to the bowl and break it apart with the fork so it combines with the chickpeas.
  4. Add the Greek yogurt, Dijon, lemon juice, diced celery, and minced red onion. Stir everything together until it is evenly mixed.
  5. Season with salt and pepper, then taste. If it still feels flat, add another small squeeze of lemon juice. The filling should taste bright and savory, not bland.
  6. Spoon about 1/3 cup of filling into each butter lettuce cup and serve right away, or pack the filling in a container and the lettuce cups separately for lunch later.

Notes

Keep the filling and lettuce separate until you are ready to eat. The filling keeps in the fridge for up to three days.