Tuna & White Bean Lettuce Wraps

If you’re looking for a lunch that’s quick, satisfying, and packed with protein, these tuna and white bean lettuce wraps are a great option.

I love recipes like this because they come together in minutes using simple pantry staples, yet they provide the kind of nourishment that helps you stay energized throughout the afternoon. There’s no cooking required, minimal cleanup, and they’re easy to customize based on what you have available.

The combination of tuna, white beans, avocado, and fresh herbs creates a filling meal that’s rich in protein, fiber, and healthy fats. Wrapped in crisp Bibb lettuce leaves, they’re refreshing, satisfying, and perfect for busy days when you need something nourishing without a lot of effort.

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Why You’ll Love This Recipe

These lettuce wraps are one of those meals that feels both light and satisfying at the same time. The tuna provides high-quality protein, the white beans add fiber and staying power, and the avocado contributes healthy fats that help make the meal more filling. They’re easy to prepare ahead of time, portable for lunches, and require very little prep work, making them ideal for busy schedules.

Tuna & White Bean Lettuce Wraps

Ingredients

• 1 can (12-ounce) Albacore tuna, drained
• 1 can (15-ounce) white beans, drained and rinsed
• ¼ cup red onion, finely chopped
• ¼ cup mayonnaise
• ½ teaspoon lemon juice
• ¼ teaspoon garlic powder
• ⅛ teaspoon sea salt
• ⅛ teaspoon cracked black pepper
• 1 tablespoon fresh parsley, chopped
• 1 medium head Bibb lettuce, leaves separated
• 1 medium avocado, diced

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Directions

1. Drain the tuna and white beans and add them to a medium mixing bowl.

2. Using a fork, lightly mash some of the white beans while leaving some whole for texture.

3. Add the red onion, mayonnaise, lemon juice, garlic powder, sea salt, black pepper, and parsley.

4. Mix until everything is well combined.

5. Gently fold in the diced avocado.

6. Wash and dry the Bibb lettuce leaves.

7. Spoon the tuna mixture evenly into the lettuce leaves.

8. Serve immediately or refrigerate the filling until ready to assemble.

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Serving Size & Yield

Yield: 4 Servings

Serving Size: 2 Lettuce Wraps

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Nutrition Facts

Per Serving

• Calories: 310
• Carbohydrates: 16g
• Protein: 22g
• Fat: 18g
• Fiber: 7g
• Sugar: 2g
• Sodium: 430mg

Nutrition information is an estimate and may vary based on ingredient brands and portion sizes.

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A Gentle Nutrition Note

One of the easiest ways to support steady energy throughout the day is to prioritize protein at meals. Protein helps increase satiety, supports muscle maintenance, and can help reduce the energy crashes that often occur after carbohydrate-heavy meals.

The addition of white beans provides fiber, which works alongside protein and healthy fats from the avocado to create a more balanced meal. This combination helps support blood sugar balance and can keep you feeling satisfied for longer.

Simple meals like this are a great reminder that healthy eating doesn’t need to be complicated. Sometimes the most nourishing meals are the ones that are easy enough to make consistently.

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These tuna and white bean lettuce wraps are fresh, flavorful, and perfect for busy weekdays. Whether you’re looking for a quick lunch, light dinner, or meal-prep option, they’re an easy way to get protein, fiber, and healthy fats all in one satisfying meal.

If you make them, I’d love to hear how you customize them for your family 💛.

A Final Note

Here at Nutrient Rich Life we believe that variety is the spice of life! We encourage everyone to make all foods fit as much as possible and that includes eating more plants and cooking in a way that adds fun and flavor to your life! 

Hi, I’m Amanda!

Functional weight loss coach, registered dietitian nutritionist and mom of one picky eater with multiple food allergies! I’m a big believer that if you can learn to fish — you can eat for life! So this blog is dedicated to helping you learn to toss out the food myths that result in unnecessary food stress so that you can become a confident, healthy eater!