The wrap provides a satisfying, high-protein dinner without cooking, and it’s perfect for meal prepping too.This recipe is low-carb, high-protein and loaded with healthy fats. To achieve the best texture, give the chickpeas just a few pulses in the food processor.
Fiber- and protein-packed chickpeas and tuna team up in these Chickpea-Tuna Salad Lettuce Wraps. It’s a quick meal that’s suitable for the Mediterranean diet with a mix of lean protein, legumes and vegetables. Adding yogurt to the mayo dressing brings even more protein to these wraps, while mashing some of the chickpeas adds body to the dressing. Everything bagel seasoning, scallions and antioxidant-rich celery add a complementary crunch to the dressing’s creaminess. Salty capers are balanced out by a squeeze of lemon juice, and everything is wrapped in a buttery lettuce leaf for a low-carb, high-protein wrap that is satisfying and delicious. Keep reading for our expert tips, including ingredient substitutions.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Pulse the chickpeas a few times in a food processor for even texture; avoid over-blending.
To achieve the best texture, be sure to drain the tuna thoroughly so that the dressing is creamy and not watery. Also, pat the capers dry before adding them, to prevent the brine from thinning the mixture.
To save time, consider using prewashed butter lettuce leaves.
If you plan to pack the wraps for lunch, the lettuce will stay crisp if you keep it separate from the salad and then assemble the wraps just before serving.
Nutrition Notes
Chickpeas are a powerhouse legume, loaded with fiber, plant protein and healthy fat. Chickpeas also provide iron for more efficient red blood cells and potassium for healthy blood pressure.
Tuna brings its heart- and brain-healthy omega-3s to this recipe. Eating more of these types of fats helps to reduce inflammation and may even boost your mood. Tuna is also a great source of protein, as well as selenium, an essential trace mineral that also acts like an antioxidant.
Greek-style yogurt adds another layer of protein to this wrap, plus probiotics—those good-for-your-gut bacteria. Greek-style yogurt also brings some calcium and more selenium to this recipe.
Lettuce and other greens are good sources of vitamins A and C, which help support your immune system. They also provide vitamin K for healthy blood clotting and strong bones.
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