Snack

Tuna and Caper Little Gem Cups

Name: Tuna and Caper Little Gem Cups
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 80 g Tuna in spring water, drained; 6 leaves (60 g) Little gem lettuce; 1 tsp (5 g) Olive oil; 15 g Red onion; A good squeeze Lemon juice; A teaspoon, chopped Capers; To taste Black pepper

Tuna dressed with olive oil, lemon, capers and red onion, spooned into little gem leaves. No bread, nothing from milk. 20 g of protein for 140 kcal.

Calories: 140kcal
Protein: 20g
Fat: 6g
Carbs: 2g

Per serving, makes 1. 5 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained80 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Little gem lettuce6 leaves (60 g)
Olive oil1 tsp (5 g)
Red onion15 g
Lemon juiceA good squeeze
CapersA teaspoon, chopped
Black pepperTo taste

Method

Separate the little gem into leaves, wash them and dry them well, keeping the six best cup-shaped ones.
Fork the drained tuna with the oil, lemon, chopped capers, finely chopped onion and pepper. Taste before adding salt; the capers are usually enough.
Spoon into the leaves just before eating.

Worth knowing

No mayonnaise and no yogurt, so nothing from milk and nothing from wheat. The oil and lemon are the dressing; without the oil it eats dry.
Little gem leaves hold their shape where a floppy round lettuce would not. The tuna can be made ahead and the leaves filled at the last minute.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.