High-protein tuna lettuce wrap

High-protein tuna lettuce wrap: a light wrap made from lettuce leaves with tuna, low-fat quark, red pepper, onion and lemon juice – fresh, protein-packed and quick to make.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 210 kcal per serving
• Protein: 32 g
• Fat: 5 g
• Carbs: 4 g

Ingredients

• 1 tin of tuna in its own juice
• 1/4 red onion
• 3 leaves of iceberg or romaine lettuce (for the leaf wraps)
• 1/2 red pepper
• Salt
• Pepper and a squeeze of lemon juice
• 1 tsp low-fat quark or Greek yoghurt

Method

You’ll need: chopping board · knife · sieve

1. Carefully separate the lettuce leaves, wash them thoroughly and pat them dry, so they stay sturdy later.
2. Drain the tuna and mix it with the low-fat quark or Greek yoghurt, lemon juice, finely chopped red onion, salt and pepper.
3. Cut the red pepper into thin strips and lay the lettuce leaves out on a work surface.
4. Spoon the tuna mixture into the middle of the lettuce leaves and top with the pepper strips.
5. Roll or fold the lettuce leaves up tightly, so the filling holds well.
6. Serve straight away, ideally well chilled and with a little extra lemon juice to taste.

Good to know

When you want something light that still fills you up, this wrap is just right. Fresh, crunchy and pleasantly savoury. A meal like this feels effortless.

Swaps

Low-fat quark or Greek yoghurt → skyr (a little more protein) Iceberg/romaine lettuce → cabbage leaves or large salad leaves such as lollo or radicchio (more bite, good as a wrap) Red pepper → cucumber or celery (fresher, crunchy, light)

Allergens

Contains fish and, depending on your choice, dairy. Raw onion can taste quite sharp to children or sensitive people, and during pregnancy tuna is possible in normal amounts, but not ideal every day because of mercury. Contains: milk.

Frequently asked questions

Which micronutrients are in tuna?

Tuna mainly provides selenium, iodine and vitamin B12. There are also smaller amounts of vitamin D and omega-3 fatty acids, depending on the species and processing.

Is red pepper more nutritious than green?

Red pepper usually contains more vitamin C and carotenoids than green, because it's harvested riper. Nutritionally, the difference is genuinely relevant.

Why use low-fat quark or Greek yoghurt?

Both bring protein, calcium and a creamy texture. Greek yoghurt is often milder in flavour, while low-fat quark is usually a little firmer and tangier.

Does raw onion agree with everyone?

Not necessarily. Red onion contains certain carbohydrates and sulphur compounds that can cause bloating or a burning feeling in the stomach in sensitive people.

How worthwhile is tuna for omega-3, really?

Tuna contains omega-3 fatty acids, but usually less than oily fish such as salmon, mackerel or herring. So for omega-3 it's solid, but not the strongest option.