Spicy Chili Crisp Tuna Salad in Lettuce Cups
A perfect blend of rich and tender tuna, spicy chili crisp, and zesty lemon with creamy avocado and fresh cilantro served in crisp lettuce cups—a modern take on tuna salad that’s utterly irresistible!
A little nostalgia in every bite… of tuna.
While my friends spent their summers lounging by the pool, I was behind a jewelry counter, memorizing which birthstone belonged to which month and polishing glass cases (a story for another day!).
But the real highlight of my day? My lunch break with Grandma Molly.
I had it perfectly timed… Exactly 11 minutes each way to her house. And there she’d be, sitting at the window, waiting for me—her homemade smock freshly pressed, her half-apron, a familiar fixture, worn like a second skin.
We had our own rhythm. A fresh pot of Lipton’s tea (crocheted cozy and all), a tuna sandwich, and tomato soup. I’d spill the details of my shift—who came in, what they bought, whether I closed the sale. And she’d listen, filling my belly and my heart at the same time.
Grandma Molly was a lot of things—quirky, silly, a little mischievous—but more than anything, she loved people, and she loved us. She shared that love through food, anticipating every need, making sure we never left hungry. Looking back, I see what a gift that was.
Food is fuel—there’s no doubt about that. But food is also so much more. It’s memories, joy, love, and connection. It’s the way we care for ourselves and others, the way we mark time, the way a single bite can transport us to a moment we didn’t even realize we’d been holding onto, like eating tuna salad with Grandma Molly.
It’s no surprise that food has always been a way I care for others. Whether it’s cooking for family, supporting friends, or creating these simple, high-protein recipes with Carly, food is how I “show up”. Sharing these recipes with you is my way of taking some of the mental load off your plate, so you can focus on everything else life is asking of you.
And this week’s recipe for Spicy Chili Crisp Tuna Salad in Lettuce Cups is no different. It’s a fresh, modern twist on a classic tuna salad, and one I think Grandma Molly would have loved—especially the chance to sneak a little extra chili crisp into Grandpa’s serving just to get a reaction! 😈 🎉
We all have those meals that feel like a warm hug, or the ones that bring back fond memories and connect us to moments of comfort and joy. Whether it’s tuna salad or something else, food has the power to connect us to another time or a familiar place.
What's a meal you crave that instantly transports you to a cherished memory or a time that brings you comfort or joy? Join the chat! Maybe we can even turn it into a high protein version, if you’d like.
Here’s the recipe including the option to download a PDF copy you can easily print if you want, including notes:
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Spicy Chili Crisp Tuna Salad in Lettuce Cups
By Carly Knowles, MS, RDN, LD & Carmen Shah, INHC - Registered Dietitian & Nutritionist team
Tuna salad isn't just a nostalgic favorite—it's also packed with essential nutrients that support women in their 40s and 50s, especially this version!
Beyond the benefits of protein (which we're big fans of clearly!), this recipe delivers a powerhouse dose of omega-3 fatty acids, specifically DHA and EPA, from the tuna which have been shown to help reduce menopausal symptoms and post-menopausal osteoporosis, and even breast cancer.
For women in perimenopause and menopause, elevated triglycerides are also a common concern, increasing the risk of heart disease. Omega-3s play a key role in lowering triglyceride levels, making them especially important for midlife women.
The takeaway? More omega-3s = more support for your changing body! Starting with this simple and tasty tuna salad.
Serves: 2 | Prep Time: 15 minutes | Cook Time: 0 minutes
INGREDIENTS
1 large avocado
2 (5 oz) cans wild-caught Albacore tuna (packed in water, no salt added)
2 stalks celery, finely chopped
2 green onions, finely chopped
1 jalapeño, seeded and finely chopped
1 clove garlic, grated
3 tablespoons finely chopped fresh cilantro
1 lemon, zested and juiced
1 teaspoon kosher salt
8+ lettuce leaves such as Bibb, butter, little gem, or romaine
4 teaspoons chili crisp
In a medium bowl, mash the avocado with the back of a fork and then add the tuna, breaking it apart into small pieces with a clean pair of hands. To the same bowl, add the celery, green onions, jalapeño, garlic, cilantro, lemon zest and juice, and salt. Mix together with a fork until thoroughly combined. Serve heaping spoonfuls on crisp, fresh lettuce leaves and drizzle with chili crisp—enjoy!
374 calories | 36 g protein | 6 g fiber | 14 g carbs | 21 g fat
Brands of canned tuna we like: We’re both Pacific Northwest natives so we like shopping for our tuna from local PNW suppliers and fisheries whenever we can. Some of our favorite local brands include: Oregon’s Choice and Pisces North Pacific. Other brands we like, and can be more readily sourced wherever you live, include: Wild Planet and Whole Foods 365 brands.
What to look for in canned tuna: When buying canned tuna, there are several key decisions to consider, depending on your taste preferences, nutrition goals, and sustainability concerns - 1) Texture & flavor: Albacore tuna has a mild flavor and firmer texture. Skipjack tuna has a stronger fishy flavor and a softer texture. Yellowfin tuna has a more buttery, rich flavor and firmer texture. Other considerations: There are typically three forms or textures of canned tuna—solid, chunk, or flaked. Some brands will include this information on the label while others don’t. Typically higher-end “gourmet” canned tuna is solid tuna, but not always. Solid tuna is typically more firm and has larger pieces or might even include just one piece total. Chunk tuna usually comes in smaller pieces and works well for tuna salad or mixing into other ingredients. Flaked tuna is typically softer tuna pieces or even shredded tuna and falls apart easily making this a great option for dips and spreads. 2) Water-packed vs. oil-packed: Water packed has fewer calories (no oil), a cleaner taste, and is better used in recipes where you’re adding other fats—in this recipe we add a whole avocado, so you’re all set! Oil-packed often has a richer flavor, usually resulting in moister fish. Read the label to see if your oil-packed tuna is packed in soybean oil or olive oil, and make a decision around that if you care to. 3) Sustainability & sourcing: If you prioritize ocean health and ethical fishing practices (shouldn’t we all?!), then look for pole-and-line caught, FAD-free, or MSC (Marine Stewardship Council) labels to ensure your choice supports responsible fishing practices and environmental practices. If you want to learn more about what to look for in canned tuna regarding sustainability and sourcing, check out this helpful resource from the Monterey Bay Aquarium’s Seafood Watch. 4) Salted vs. “no salt” added: We suggest the no-salt added version simply because you can personally control the seasoning. If there isn’t a no-salt version available, no worries. Just reduce the salt in the recipe in half (1/2 tsp). Give it a taste-test before you serve it and adjust as needed. You can always add more salt, but can rarely fix something that’s too salty!
Cilantro: If you’re not a fan of cilantro, or you’re skeptical of adding cilantro to your tuna salad (we get it! we were at first too, but it’s SO good!) then you can easily substitute parsley in this recipe at the same amount.
Jalapeño: If you don’t like spicy food, feel free to omit the jalapeño entirely. Or you could replace it with a more mild pepper like a green bell pepper (use a 1/4-1/2 green bell pepper) or poblano (1/2-1 whole poblano). Or you can taste-test your jalapeño first to see if it’s even spicy at all! So many aren’t and they add a really great vegetal flavor and crunch to the recipe regardless of their spice level.
Chili crisp: We HIGHLY recommend using chili crisp in this recipe! When we were creating this recipe, we actually started with chili crisp first knowing everything else had to work/be built around that, because it was integral for us to include, but you do you! There’s mild chili crisp all the way to extra hot, so experiment to see which you prefer/can handle. Also! Instead of drizzling chili crisp on at the end, you can opt to mix it into the recipe before serving—both are tasty options. Store-bought brands we like include: Redbloom Chili Crisp, Momofuku Chili Crunch, and Fly By Jing Sichuan Chili Crisp. You can also make your own chili crisp if you have time! Here’s a recipe we’ve been wanting to try by the one and only
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