Tuna Salad Lettuce Wraps
A refreshing and crisp lunch featuring flaked tuna mixed with a light, creamy blend of Greek yogurt and mayonnaise, served in cool butter lettuce cups. Perfect for a quick, bloat-friendly mid-day meal.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Megan + Lila
Megan created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Combine the Greek yogurt
- 01
Combine the Greek yogurt
In a small bowl, combine the Greek yogurt, mayonnaise, salt, and black pepper. Stir with a spoon until the mixture is smooth and fully blended.
Look for: the mixture is smooth and fully blended
Tap card to mark done - 02
Open the can of tuna and drain…
Open the can of tuna and drain the liquid thoroughly. Flake the drained tuna with a fork directly into the bowl with the dressing.
Tap card to mark done - 03
Add the diced celery to the bowl…
Add the diced celery to the bowl and stir until the tuna and celery are evenly coated with the dressing.
Look for: the tuna and celery are evenly coated with the dressing
Tap card to mark done - 04
Separate 3 large leaves from the head…
Separate 3 large leaves from the head of butter lettuce, wash them, and pat them completely dry with a paper towel.
Tap card to mark done - 05
Divide the tuna salad mixture evenly among…
Divide the tuna salad mixture evenly among the 3 lettuce leaves, spooning it into the center of each leaf.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Arrange the filled lettuce wraps on a…
Arrange the filled lettuce wraps on a plate and serve immediately. Store any leftover tuna salad in an airtight container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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