Dessert

Vegan Sunflower Seed “Tuna” Wraps Recipe

Name: Vegan Sunflower Seed “Tuna” Wraps Recipe
Prep time: 20 min
Total time: 20 min
Cuisine: Vegan
Ingredients: 100 g sunflower seeds, soaked overnight or at least 5-6 hours; 1 handful chopped parsley, dill, and scallions; 2 tsp vegan mayonnaise; 1 tsp mustard; ½ lemon, juiced; 1 tsp capers; ½ tsp black pepper; ½ tsp salt; Lettuce leaves, for serving; Cucumber, sliced, for serving; Carrot, sliced, for serving

ByMatteo Rossi November 7, 2025November 7, 2025

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Introduction

This sunflower seed “tuna” is a fresh, raw, and healthy vegan alternative to traditional tuna salad. Packed with simple, wholesome ingredients, it’s perfect for lettuce wraps or sandwiches. Easy to prepare and full of flavor, it’s a wonderful way to enjoy a plant-based lunch.

A close-up of a fresh lettuce wrap held by a woman's hand on a white marbled texture. The wrap has three main layers visible from the cross-section: a bright green crispy lettuce leaf outer layer, a middle layer of small diced orange carrots and green cucumber chunks, and an inner layer consisting of finely chopped, creamy white textured filling mixed with green herbs. Another half of the wrap is blurred in the background, placed on the white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Ingredients

100 g sunflower seeds, soaked
1 handful chopped parsley, dill, and scallions
2 tsp vegan mayonnaise
1 tsp mustard
½ lemon, juiced
1 tsp capers
½ tsp black pepper
½ tsp salt

Instructions

Step 1: Soak the sunflower seeds in cold water overnight or for at least 5 to 6 hours to soften them.
Step 2: Drain the soaked seeds and pulse them in a food processor until they break into small pieces, resembling a flaky texture.
Step 3: Add the chopped parsley, dill, scallions, vegan mayonnaise, mustard, lemon juice, capers, black pepper, and salt to the sunflower seed mixture.
Step 4: Mix everything thoroughly until well combined.
Step 5: Serve the mixture in large lettuce leaves with sliced cucumber and carrots. Roll the lettuce like a wrap, tucking in the sides as you go.
Step 6: Alternatively, enjoy it with bread or tortilla for a sandwich-style meal.

Tips & Variations

Soaking the seeds overnight ensures a soft texture that mimics tuna well; if short on time, soak for at least 5 hours.
Feel free to add diced celery or pickles for extra crunch and tang.
Adjust the herbs based on your preference—fresh dill and parsley give it a bright, fresh flavor.
For a creamier texture, increase the vegan mayonnaise slightly.

Storage

Store any leftover sunflower seed “tuna” in an airtight container in the refrigerator for up to 3 days. Before serving, stir well and add fresh herbs or lemon juice if needed. It’s best enjoyed fresh but can be gently reheated or served cold.

How to Serve

The image shows a close-up of two fresh lettuce wraps on a white marbled surface. Each wrap is made with bright green, crisp lettuce leaves as the outer layer. Inside, there is a thick layer of finely chopped or shredded light beige filling mixed with herbs, creating a textured and creamy visual. In the center, there are small bright orange carrot pieces and green cucumber chunks arranged in a neat row, contrasting with the lighter filling and leafy wrap. A woman's hand is holding one wrap from the bottom, highlighting the fresh and healthy ingredients. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use roasted sunflower seeds instead of raw?

Raw sunflower seeds are recommended to maintain the soft texture and subtle flavor. Roasted seeds may alter the taste and make the mixture too crunchy.

Is this recipe nut-free?

Yes, sunflower seeds are seeds, not nuts, making this recipe suitable for those with nut allergies.