Looking for a quick, healthy and delicious meal? These Tuna Lettuce Wraps with Avocado Yogurt Dressing are packed with protein and plenty of fresh veggies. A tangy, creamy Avocado Yogurt Dressing replaces the need for mayonnaise, creating a lighter and healthier alternative. These wraps are perfect for lunch, dinner or even as a snack.
This recipe calls for a few items that you might not have on hand. The first is hearts of palm, a vegetable harvested from the inner core of certain palm trees. It's typically sold in cans and has a flavor similar to artichokes. Also, the recipe uses Bibb lettuce, which is a type of butter lettuce noted for its soft, buttery-textured leaves. Lastly, we use tuna in olive oil, which is more flavorful and moist than tuna in water.
Ingredients for Tuna Lettuce Wraps with Avocado Yogurt Dressing
butter or bibb lettuce: This variety of lettuce is known for its tender, sweet leaves which make a perfect base for the wrap.
tuna in olive oil: Using tuna in olive oil ensures the tuna remains moist and flavorful.
heart of palm: A unique vegetable that adds a slightly sweet, nutty flavor to the dish.
cherry tomatoes: Offers a burst of fresh, juicy flavor.
carrot: Provides a crunchy texture and sweet taste.
red onion: Gives a sharp flavor that complements the other ingredients.
greek yogurt: The base of the dressing, Greek yogurt is thicker and creamier than regular yogurt.
avocado: Gives creaminess to the dressing while adding beneficial fats.
fresh cilantro: Adds a fresh, herby taste that pairs well with the yogurt and avocado.
jalapeno pepper: Adds a spicy kick to the dressing.
garlic: Provides a robust flavor that deepens the taste of the dressing.
lime: Provides acidity, balancing the creaminess of the avocado and yogurt.
kosher salt: Enhances the flavors of the other ingredients.
freshly ground pepper: Adds a bit of heat and complexity to the overall flavor.
water: Used to thin the dressing if needed.
One reader, Christiano Cadena says:
This tuna lettuce wrap with avocado yogurt dressing recipe is a game-changer! The combination of fresh ingredients and the creamy avocado yogurt dressing is simply divine. It's a healthy and satisfying meal that's perfect for a light lunch or dinner. I highly recommend trying it out!
Techniques for Crafting the Perfect Tuna Lettuce Wrap
How to prepare avocado yogurt dressing: Blend Greek yogurt, avocado, cilantro, jalapeno pepper, garlic, lime juice, salt, and pepper in a small blender until smooth. Add water as needed to adjust the consistency.
How to assemble tuna lettuce wraps: Place butter or bibb lettuce leaves on a plate or cutting board. Top each leaf with tuna, hearts of palm, cherry tomatoes, carrots, and red onion. Drizzle each wrap with avocado yogurt dressing before serving.
How To Make Tuna Lettuce Wrap with Avocado Yogurt Dressing
Relish this low-carb tuna lettuce wrap loaded with carrots and tomatoes, dressed in a mix of avocado, yogurt, fresh cilantro, and jalapeno.
Serves:
Ingredients
- 4large leaves butter or Bibb Lettuce
- 4oztuna in olive oil,good quality, drained
- 1heart of palm,drained and sliced
- ¼cupcherry tomatoes,quartered
- ¼cupcarrot,shredded or grated
- 2red onion,thinly sliced, separated into rings
For Avocado Yogurt Dressing:
- ½cupGreek yogurt,2% or dairy free version
- 1ozavocado,(¼ small avocado)
- 3tbspfresh cilantro,chopped
- ½jalapeno pepper,seeds and membrane removed for mild heat
- 1clovegarlic
- ¼lime,juiced
- ⅛tspkosher salt
- freshly ground pepper,to taste
- 1tbspwater,as needed
Instructions
-
Place all the ingredients in a small blender and blend until smooth. If the dressing is too thick, add more water as needed.
-
Place lettuce leaves on a plate or cutting board. Top each leaf with 1 ounce of tuna, hearts of palm, tomatoes, carrots, and red onion.
-
Drizzle each wrap with 1 tablespoon of dressing and eat right away.
Nutrition
- Calories: 275.22kcal
- Fat: 11.00g
- Saturated Fat: 3.66g
- Monounsaturated Fat: 3.12g
- Polyunsaturated Fat: 2.04g
- Carbohydrates: 21.38g
- Fiber: 5.18g
- Sugar: 9.67g
- Protein: 24.92g
- Cholesterol: 19.78mg
- Sodium: 478.19mg
- Calcium: 125.28mg
- Potassium: 615.85mg
- Iron: 2.34mg
- Vitamin A: 207.77µg
- Vitamin C: 24.44mg
Expert Technique for Assembling Tuna Lettuce Wraps
When preparing the avocado yogurt dressing, it's important to blend the ingredients until they're completely smooth. This will ensure that the flavors are evenly distributed throughout the dressing, giving your tuna lettuce wraps a consistent taste in every bite. If you don't have a blender, you can also use a food processor or an immersion blender. If none of these tools are available, finely chop the cilantro, jalapeno, and garlic before mixing them with the yogurt and avocado. This will give you a chunkier dressing, but the flavors will still be delicious.
Time-Saving Tips for Preparing Tuna Lettuce Wraps
Prep ahead: Prepare the avocado yogurt dressing and chop the vegetables ahead of time to streamline the assembly process.
Use pre-cooked tuna: Save time by using pre-cooked or canned tuna instead of cooking it from scratch.
Organize ingredients: Lay out all the ingredients and utensils before starting to assemble the wraps for a more efficient cooking process.
Multi-task: While the dressing is blending, you can simultaneously prepare the lettuce leaves and other ingredients to save time.
Substitute Ingredients For Tuna Lettuce Wrap with Avocado Yogurt Dressing Recipe
tuna in olive oil - Substitute with canned salmon: Canned salmon can be used as a substitute for tuna in this recipe, providing a similar texture and flavor profile.
butter or bibb lettuce - Substitute with collard greens: Collard greens can be used as a sturdy and nutritious alternative to lettuce, providing a slightly different flavor and texture.
cherry tomatoes - Substitute with sliced cucumber: Sliced cucumber can add a refreshing crunch and juiciness similar to cherry tomatoes in the lettuce wrap.
heart of palm - Substitute with artichoke hearts: Artichoke hearts can provide a similar tender texture and mild flavor to the heart of palm in the recipe.
carrot - Substitute with jicama: Jicama can be used as a crunchy and slightly sweet alternative to carrots in the recipe, adding a refreshing element to the lettuce wrap.
red onion - Substitute with shallots: Shallots can provide a milder and slightly sweeter flavor compared to red onions in the avocado yogurt dressing.
greek yogurt - Substitute with coconut yogurt: Coconut yogurt can be used as a dairy-free alternative to Greek yogurt, providing a creamy base for the avocado dressing.
avocado - Substitute with mango: Mango can be used to add a creamy and sweet element to the dressing, replacing the avocado with a tropical twist.
fresh cilantro - Substitute with fresh parsley: Fresh parsley can provide a similar herbaceous flavor to cilantro in the avocado yogurt dressing.
jalapeno pepper - Substitute with green bell pepper: Green bell pepper can be used as a milder alternative to jalapeno, adding a subtle pepper flavor to the dressing without the heat.
lime - Substitute with lemon: Lemon can be used as a substitute for lime, providing a similar citrusy tang to the avocado yogurt dressing.
kosher salt - Substitute with sea salt: Sea salt can be used as an alternative to kosher salt, providing a similar level of salinity to the dressing.
water - Substitute with vegetable broth: Vegetable broth can be used to add depth of flavor to the avocado yogurt dressing, replacing the water with a savory element.
Presentation Tips for Tuna Lettuce Wraps With Avocado Yogurt Dressing
Elevate the lettuce: Gently wash and dry the lettuce leaves, then carefully arrange them on the plate to create a visually appealing base for the dish.
Artfully arrange the tuna: Place the tuna on the lettuce leaves in a delicate and precise manner, ensuring it is evenly distributed and visually appealing.
Garnish with vibrant cherry tomatoes: Slice the cherry tomatoes and strategically place them around the dish to add pops of color and freshness.
Incorporate the heart of palm: Slice the heart of palm into thin, elegant rounds and position them on the plate to add a touch of sophistication to the presentation.
Create a visually stunning carrot garnish: Utilize a vegetable peeler to create thin, curling strips of carrot and artfully position them on the plate for an eye-catching element.
Add a touch of red onion: Finely slice the red onion and sprinkle it over the dish to provide a subtle yet impactful flavor and visual contrast.
Drizzle with the avocado yogurt dressing: Using a precise hand, drizzle the creamy avocado yogurt dressing over the assembled ingredients, ensuring an elegant and appetizing presentation.
Garnish with a sprig of fresh cilantro: Place a small sprig of fresh cilantro on top of the dish to add a final touch of color and a hint of herbal aroma.
Finish with a squeeze of lime: Just before serving, add a subtle squeeze of lime juice over the dish to enhance the flavors and provide a visually appealing finishing touch.
Essential Kitchen Tools for Making Tuna Lettuce Wraps
Blender: A blender is used to blend the ingredients for the avocado yogurt dressing until smooth.
Plate or cutting board: A plate or cutting board is used to assemble the lettuce wraps before serving.
Storing and Freezing Tips for Tuna Lettuce Wraps
- The tuna lettuce wraps are best served immediately after assembling, as the lettuce may wilt and become soggy if stored for too long.
- If you have leftover avocado yogurt dressing, store it in an airtight container in the refrigerator for up to 3 days. The dressing may thicken when chilled, so you may need to whisk in a little water or lime juice to thin it out before using.
- To store leftover ingredients separately:
- Keep the tuna, hearts of palm, cherry tomatoes, carrots, and red onion in separate airtight containers in the refrigerator for up to 3 days.
- Store the lettuce leaves in a plastic bag with a slightly damp paper towel to keep them fresh and crisp. Use within 2-3 days for best quality.
- While it's not recommended to freeze the assembled tuna lettuce wraps, you can freeze the avocado yogurt dressing for up to 1 month:
- Pour the dressing into an ice cube tray and freeze until solid.
- Transfer the frozen dressing cubes to a freezer-safe bag or container, and store in the freezer for up to 1 month.
- To use, thaw the desired number of dressing cubes in the refrigerator overnight, then whisk the thawed dressing to combine before serving.
Fascinating Trivia About Tuna Lettuce Wraps
Tuna lettuce wrap with avocado yogurt dressing is a healthy and low-carb alternative to traditional wraps. The avocado yogurt dressing adds a creamy and flavorful element to the dish, while also providing healthy fats and nutrients. This recipe is a great option for a light and refreshing meal, and it's easy to customize with your favorite vegetables and toppings.
Budget-Friendly Tuna Lettuce Wrap With Avocado Yogurt Dressing
This tuna lettuce wrap with avocado yogurt dressing recipe is quite cost-effective for a household. The ingredients are relatively affordable and readily available. The use of tuna and vegetables makes it a healthy and budget-friendly option. The approximate cost for a household of 4 people would be around $15-$20. The overall verdict rating for this recipe would be 8/10, considering its nutritional value, ease of preparation, and cost-effectiveness.
Is This Tuna Lettuce Wrap Recipe Healthy?
The tuna lettuce wrap with avocado yogurt dressing is a healthy and nutritious meal option. This recipe is packed with:
- Lean protein from the tuna
- Healthy fats from the avocado and olive oil
- Fiber and vitamins from the lettuce, heart of palm, cherry tomatoes, and carrots
- Probiotics and calcium from the Greek yogurt
The combination of ingredients provides a balanced meal that is low in carbs and high in nutrients. The avocado yogurt dressing adds a creamy and flavorful element without the need for excessive amounts of unhealthy fats or sugars.
To make this recipe even healthier, consider the following suggestions:
- Use a low-sodium tuna option to reduce the overall salt content
- Incorporate additional vegetables, such as cucumber or bell peppers, to increase the fiber and nutrient density
- Opt for a whole grain wrap or lettuce with a darker color, like romaine, for added vitamins and minerals
- Experiment with different herbs and spices in the dressing, like dill or cumin, to enhance the flavor profile without relying on salt
- Use a fat-free or low-fat Greek yogurt to further reduce the calorie content while maintaining the protein and probiotic benefits
By making these small adjustments, you can elevate the nutritional value of this already healthy tuna lettuce wrap. The recipe is easily customizable to suit individual tastes and dietary needs, making it a versatile option for a quick and satisfying meal.
Editor's Take on This Tuna Lettuce Wrap Recipe
The tuna lettuce wrap with avocado yogurt dressing recipe is a delightful and refreshing dish. The combination of tender tuna, crisp lettuce, and vibrant vegetables creates a harmonious blend of flavors and textures. The avocado yogurt dressing adds a creamy and zesty element, elevating the dish to a new level of indulgence. It's a perfect balance of healthy and delicious, making it a wonderful choice for a light and satisfying meal.
Enhance Your Tuna Lettuce Wrap with Avocado Yogurt Dressing Recipe with These Unique Side Dishes:
Delicious Alternatives to Tuna Lettuce Wraps
Appetizer and Dessert Ideas to Complement Tuna Lettuce Wraps
Why trust this Tuna Lettuce Wrap with Avocado Yogurt Dressing Recipe:
This recipe offers a delightful combination of flavors and textures, making it a perfect choice for a light and satisfying meal. The tuna provides a good source of protein and healthy fats, while the avocado yogurt dressing adds a creamy and tangy element. The use of lettuce as a wrap not only reduces the carb content but also adds a refreshing crunch. With the addition of cherry tomatoes, carrots, and heart of palm, this recipe promises a burst of freshness and nutrition. The avocado yogurt dressing, made with Greek yogurt and fresh cilantro, enhances the overall taste and nutritional value. Trust this recipe for a delicious and wholesome dining experience.
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