AIP Tuna & Avocado Lettuce Wraps with Roasted Vegetables
If you’re looking for a quick, balanced, and nourishing AIP lunch, these Tuna & Avocado Lettuce Wraps make the perfect choice. They combine creamy tuna and avocado with a side of roasted sweet potato and parsnip for extra fibre and energy — everything your body needs to feel full and focused through the afternoon.
This recipe is rich in protein, healthy fats, and slow-releasing carbohydrates that stabilise blood sugar levels and calm inflammation — key foundations of autoimmune nutrition. It’s also a great way to use leftovers from dinner and keep your weekly meal prep simple.
Functional Nutrition Insight
This AIP meal provides the ideal macronutrient balance for blood sugar and inflammation support:
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Protein from tuna supports tissue repair, thyroid health, and immune function.
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Healthy fats from avocado and olive oil nourish cell membranes and reduce inflammation.
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Complex carbohydrates from sweet potato and parsnip provide steady energy for adrenal and brain health.
Meals like this are easy to digest, satisfying, and nutrient-dense — the perfect example of how anti-inflammatory eating doesn’t have to be complicated.
Tips for Success
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Roast extra vegetables and store them in the fridge for up to 3 days — they reheat beautifully.
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Use any type of leftover roasted vegetables to save time.
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Swap tuna for salmon or mackerel for extra omega-3s.
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Serve with a side of leafy greens or fermented vegetables for extra fibre and gut support.
AIP Tuna & Avocado Lettuce Wraps with Roasted Vegetables
Ingredients
- ½ medium sweet potato about 100 g, peeled and diced
- 1 small parsnip about 80 g, peeled and diced
- 1 tbsp olive oil
- Sea salt to taste
- 1 can 120 g drained tuna in olive oil or water
- ½ ripe avocado mashed
- 1 tbsp olive oil or avocado oil
- 1 tbsp finely chopped parsley or coriander
- 1 tsp lemon juice
- Sea salt to taste
- 4 6 large lettuce leaves Romaine, little gem, or butter lettuce
Instructions
- Roast the vegetables: Preheat oven to 200°C (fan 180°C). Line a baking tray with parchment paper.
- Toss diced sweet potato and parsnip with olive oil and sea salt.
- Roast for 20–25 minutes, stirring halfway through, until tender and lightly golden.
- Prepare the tuna filling: In a bowl, combine drained tuna, mashed avocado, olive oil, parsley, lemon juice, and sea salt. Mix until creamy.
- Assemble the wraps: Lay out the lettuce leaves. Spoon the tuna mixture into each leaf and top with a few roasted vegetable cubes. Fold or roll into wraps and serve immediately.
Notes
- Protein: ~28 g
- Healthy fats: ~22 g
- Carbohydrates: ~25 g
- Fibre: ~6 g
The tuna and olive oil deliver omega-3 and polyphenols that help calm inflammation, while sweet potato and parsnip provide slow-releasing carbs for steady glucose control. Chef’s Tips
- You can prepare the roasted vegetables in advance — they keep in the fridge for up to 3 days.
- For faster prep, use leftover roasted vegetables from dinner.
- If you prefer a warmer meal, gently reheat the roasted veggies and add them on top of the wraps.
- Swap tuna for salmon or mackerel for variety.
Looking for More AIP Recipes?
The AIP diet can feel restrictive at first, but it doesn’t have to be. Explore more delicious, inflammation-friendly meals in my:
- AIP Recipe Ebook – easy, client-favourite meals for every day.
- AIP Guide & Meal Plan – a simple way to start your AIP journey.
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