Tuna Salad Lettuce Wraps with Capers and Tomatoes offer a balanced combination of protein, healthy fats, and vegetables, making them a nutritious choice that aligns with functional medicine principles focused on whole foods and nutrient density. But whatever tuna you choose, be sure it’s good quality white tuna for best flavor. Then the tuna is mixed with a very small amount of mayo, Dijon mustard, lemon juice, finely chopped celery, chopped capers, thinly sliced green onions, celery seed, and seasoned with a little salt or Vege-Sal. The result is a tuna salad mixture that’s a perfect combination with the crispy lettuce. The diced tomatoes are definitely optional, but I thought they added a nice burst of extra flavor.
Tuna Salad Lettuce Wraps with Capers and Tomatoes
- 10-12 oz. good quality canned tuna (I used Tonno Genova Tuna Packed in Olive Oil.)
- 1/4 nonfat greek yogurt
- 1 tsp. Dijon mustard
- 1 T lemon juice
- 1/4 tsp. celery seed
- 1/8 tsp. salt
- 1/2 cup finely chopped celery
- 1 T capers (chopped)
- 2 green onions (thinly sliced)
- 8 large lettuce leaves (washed and dried (romaine, iceberg or butter lettuce will work for this))
- 1/2 cup chopped cherry tomatoes (optional)
- Drain tuna into a fine-mesh strainer and press down to drain out the oil (or water if you use water-packed tuna.) While tuna drains stir together the mayo, Dijon, lemon juice, celery seed, and salt.
- Cut lettuce apart and pick out 8 large leaves. (I used two heads of romaine and kept the smaller inner leaves for salad greens.) Wash lettuce and spin dry in a salad spinner or dry with paper towels. Chop the celery and capers and thinly slice the green onions. Chop tomatoes if using.
- When the tuna has drained, put it in a bowl (with a snap-tight lid if you won’t be eating it all at once.) Stir in the dressing until it’s well-distributed in the tuna, then mix in the celery, capers, and green onions.
- Fill lettuce leaves with the tuna mixture, garnish with cherry tomatoes, and eat with your hands.
keep well in the fridge for several days.
Adapted from Kalyns Kitchen
Rich in protein, tuna supports muscle repair, immune function, and hormone balance. It’s also a good source of omega-3 fatty acids, known for their anti-inflammatory properties beneficial for heart and brain health. Using lettuce wraps instead of traditional bread reduces carbohydrates, making it suitable for low-carb diets that help stabilize blood sugar and promote weight loss. Additionally, tomatoes provide essential vitamins and antioxidants like vitamin C and lycopene, while capers offer additional antioxidants and potential anti-inflammatory benefits. This gluten-free and customizable recipe aligns well with functional medicine principles, emphasizing whole foods and nutrient density for optimal health
