Tuna Lettuce Wraps
Tender tuna mixed with mayo and wrapped in butter lettuce leaves. A complete no-cook lunch with 22g protein and just 1g fiber—gentle enough for many of us during remission, though raw lettuce may be challenging during active flares.
Tuna Lettuce Wraps
Tender tuna mixed with mayo and wrapped in butter lettuce leaves. A complete no-cook lunch with 22g protein and just 1g fiber—gentle enough for many of us during remission, though raw lettuce may be challenging during active flares.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Drain the tuna well, pressing gently with a fork to remove excess water, then transfer to a medium bowl.
Flake the tuna with a fork until broken into small, even pieces with no large chunks remaining.
Add the mayonnaise, lemon juice, salt, and pepper to the tuna.
Stir until evenly combined and creamy, about 30 seconds.
Tip: Stir just until combined—overmixing can make the texture pastyFold in the diced cucumber if using, distributing evenly throughout the mixture.
Gently separate the butter lettuce leaves from the head, then rinse under cool water and pat dry with paper towels.
Arrange 6-8 lettuce leaves on plates to form cups.
Spoon 2-3 tablespoons of tuna mixture into the center of each lettuce cup.
Serve immediately while the lettuce is crisp.
Tip: Lettuce loses crispness quickly once filled
Notes
Storage
Refrigerate tuna salad in an airtight container for up to 2 days. Assemble wraps fresh right before serving to keep the lettuce crisp.
Tuna selection
Chunk light tuna tends to be milder and less fishy than albacore. Always check labels for added onion or garlic powder, which are high-FODMAP and should be avoided.
Mayonnaise considerations
Most plain mayonnaise is low-FODMAP, but check ingredient lists for garlic, onion, or high-fructose corn syrup. Hellmann's Real Mayonnaise (original) is a reliable choice. For SCD compliance, use homemade mayo made with eggs, olive oil, lemon juice, and salt.
Lettuce alternatives
Butter lettuce (also called Bibb or Boston lettuce) has the best cup shape and mild flavor. Iceberg or romaine leaves also work and are equally low-FODMAP.
Without the wrap
If raw lettuce doesn't agree with you, serve the tuna salad over white rice, with low-FODMAP crackers, or on toasted sourdough bread instead.
Cucumber preparation
Peel and seed the cucumber completely before dicing for easier digestion. Skip it entirely during flares or if fiber bothers you.
Boost omega-3s
Use albacore tuna instead of chunk light for higher omega-3 content (approximately 0.7-0.9g vs. 0.2-0.3g per serving), though the flavor is stronger and mercury content is higher.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
