Eat Well Recipe: Tuna Salad Lettuce Cups - Lunch

 

Tuna Salad Lettuce Cups

Tuna Salad Lettuce Cups 


These Tuna Salad Lettuce Cups are a low-carb, high-protein staple that bypasses the blood sugar spike of traditional bread-based sandwiches. Using lettuce as a vessel provides a satisfying crunch while keeping the meal glycemic-friendly.

Ingredients

  • 1 can (5 oz) skipjack tuna, packed in water, drained
  • 1 tbsp Greek yogurt (replaces mayo for extra protein)
  • 1 tsp Dijon mustard
  • ¼ cup celery, finely diced
  • 2 tbsp red onion, minced
  • 4–6 large butter lettuce or Romaine leaves
  • Top with: Fresh dill and a squeeze of lemon

Instructions

  1. Combine: In a medium bowl, flake the tuna with a fork. Add the Greek yogurt, mustard, celery, and onion.
  2. Season: Mix well until creamy. Add black pepper to taste.
  3. Fill: Spoon the tuna mixture evenly into the centre of the washed and dried lettuce leaves.
  4. Garnish: Top with fresh dill and lemon juice before serving.


Tips for Diabetes Prevention

Focus on lean protein and omega-3s:

  • Healthy Fats: Add a few slices of avocado to increase monounsaturated fats, which help improve insulin sensitivity.
  • Low Sodium: Avoid adding table salt; use lemon juice and herbs to enhance flavour without affecting blood pressure.
  • Fibre Boost: Mix in shredded carrots or bell peppers to increase the fibre content, further slowing digestion.
  • Mercury Choice: Opt for "Skipjack" or "Light" tuna over Albacore to reduce mercury intake, which is better for overall long-term metabolic health.

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