Lettuce wraps have become a popular low-carb and gluten-free alternative to sandwiches, burritos, and other wrapped foods. At their simplest, lettuce wraps consist of fillings wrapped inside leaves of lettuce in place of bread, tortillas, or other wrap materials. While lettuce wraps can be made with almost any filling you want, certain ingredients make especially tasty and satisfying wraps that are easy to pick up and eat by hand. Here’s an overview of some of the best ingredients to include in your lettuce wraps.
Lean Proteins
One of the most important components of a lettuce wrap is a protein source. Lean proteins like chicken, turkey, seafood, beans, tofu, eggs, and low-fat dairy products give your lettuce wraps a nutrition and satisfaction boost. Some tasty protein options for lettuce wraps include:
– Grilled, baked, or rotisserie chicken – Chicken can be shredded, diced, or cut into strips for lettuce wraps.
– Ground turkey or lean ground beef – Beef and turkey make flavorful lettuce wrap fillings in the form of taco meat, meatballs, meatloaf, burgers, etc.
– Tuna, salmon, shrimp, crab – Seafood pairs well with lettuce and gives wraps a burst of extra nutrients and omega-3s.
– Firm or extra firm tofu – Tofu easily absorbs other flavors and can be crumbled, diced, or baked intolettuce wrap fillings.
– Beans and legumes – Try black beans, chickpeas, lentils, edamame, or other beans for plant-based protein in wraps.
– Hard boiled eggs – Sliced or chopped hard boiled eggs add protein to lettuce wraps.
– Low-fat cheeses like feta, goat cheese, parmesan, cottage cheese.
Vegetables & Fruits
In addition to protein, you’ll want plenty of vegetables and fruits in your lettuce wraps for nutrients, crunch, color, and flavor. Some vegetable and fruit options include:
– Bell peppers – Try different colors like red, yellow, orange and green.
– Carrots – Shredded, julienned or spiralized carrots add crunch.
– Cucumbers – Sliced or diced cucumbers provide hydration.
– Tomato – Cherry or grape tomatoes add sweetness.
– Avocado – Slices or dices of avocado provide creaminess.
– Onion – Red, yellow or green onions boost flavor.
– Mushrooms – Pick from varieties like button, cremini, portobello.
– Zucchini or yellow squash noodles – Use a spiralizer for gluten free “noodles.”
– Spinach, kale or cabbage leaves – Extra nutrition and crunch.
– Apples, berries, mango, etc – Fruits make great lettuce wrap add-ins.
Grains
While lettuce wraps are low-carb by nature, you can add small amounts of grains to make them more filling and substantial. Consider adding:
– Brown rice – Cooked brown rice can be used as a lettuce wrap filling.
– Quinoa – This protein-rich ancient grain adds nutrition.
– Rolled oats – Mix in a handful of cooked oatmeal.
– Couscous – Whole wheat couscous provides an extra carb source.
Healthy Fats & Oils
Don’t be afraid to add small amounts of oils and healthy monounsaturated and polyunsaturated fats to your lettuce wraps. They’ll make the wraps more satisfying and help absorb fat-soluble vitamins from other ingredients. Some examples include:
– Olive oil
– Avocado oil
– Walnut oil
– Sunflower seed oil
– Sesame oil
– Flaxseed oil
– Nut butters like peanut or almond butter
– Nuts like walnuts, pecans, almonds, pine nuts
– Seeds like sunflower or pumpkin seeds
Herbs, Spices & Condiments
To make your lettuce wraps pop with vibrant flavor, experiment with different fresh and dried herbs, spices, sauces, dips and other condiments. Consider adding:
– Basil
– Cilantro
– Mint
– Parsley
– Oregano
– Thyme
– Rosemary
– Chile peppers
– Garlic
– Ginger
– Cumin
– Curry powder
– Chili powder
– Paprika
– Salt & pepper
– Soy sauce or tamari
– Lemon or lime juice
– Rice wine vinegar
– Salsa
– Guacamole
– Hummus
– Tahini
– Mustard
– Hot sauce
Lettuce Wrap Ideas
Now that you know the main ingredients that pair well with lettuce wraps, it’s easy to come up with endless wrap filler ideas. Here are some tasty lettuce wrap recipe concepts:
Chipotle Chicken Lettuce Wraps
– Shredded rotisserie chicken
– Diced avocado
– Shredded cheese like pepper jack or cheddar
– Chipotle peppers in adobo sauce
– Cherry tomatoes
– Red onion
– Cilantro
– Lime juice
Southwest Chicken Lettuce Wraps
– Shredded chicken
– Black beans
– Corn
– Diced red bell pepper
– Shredded lettuce
– Cheddar cheese
– Salsa or pico de gallo
– Cilantro
– Lime juice
Sweet & Sour Chicken Lettuce Wraps
– Diced grilled chicken
– Bell peppers
– Pineapple tidbits
– Green onion
– Lettuce
– Carrots
– Sweet & sour sauce
Thai Chicken Lettuce Wraps
– Ground chicken cooked with Thai red curry paste
– Bean sprouts
– Shredded carrot
– Cilantro
– Mint
– Peanuts
– Lime juice
Taco Lettuce Wraps
– Ground turkey or beef taco meat
– Lettuce leaves
– Shredded cheese
– Diced tomato
– Sliced avocado
– Sour cream
– Salsa
Asian Salmon Lettuce Wraps
– Flaked salmon
– Cucumber
– Carrots
– Cabbage
– Green onions
– Ginger
– Soy sauce
– Rice wine vinegar
– Toasted sesame oil
Caprese Chicken Lettuce Wraps
– Diced chicken
– Fresh mozzarella
– Tomatoes
– Basil
– Balsamic reduction
Buffalo Chicken Lettuce Wraps
– Shredded chicken tossed in buffalo hot sauce
– Shredded lettuce
– Diced celery
– Shredded carrots
– Blue cheese crumbles
– Ranch dressing
BLT Lettuce Wraps
– Cooked bacon
– Lettuce
– Tomato
– Mayonnaise
Cobb Salad Lettuce Wraps
– Diced chicken
– Hard boiled egg
– Avocado
– Blue cheese crumbles
– Cherry tomatoes
– Bacon
– Romaine lettuce
– Ranch dressing
Buddha Bowl Lettuce Wraps
– Tofu or chickpeas
– Quinoa
– Roasted vegetables like broccoli, carrots, cauliflower
– Leafy greens
– Tahini sauce
Hummus & Veggie Lettuce Wraps
– Hummus
– Cucumber
– Carrots
– Bell pepper
– Tomato
– Lettuce
– Feta cheese
– Lemon juice
Steak Fajita Lettuce Wraps
– Grilled steak
– Grilled onions and bell peppers
– Lettuce leaves
– Guacamole
– Pico de gallo
– Cheese
– Lime juice
Lettuce Wrap Assembly
Making great lettuce wraps is easy. Just follow these simple steps:
1. Wash and dry the lettuce leaves. Romaine, butterleaf, and iceberg lettuce work well.
2. Lay out the lettuce leaves on a flat work surface.
3. Scoop the desired ingredients onto the lower third of each leaf. Don’t overfill or the wrap may tear or ingredients will fall out.
4. Fold the bottom of the leaf up over the filling, then fold in the sides and continue rolling up burrito-style into a wrap.
5. Enjoy the lettuce wraps on their own, with sides, or dip them in sauces.
Pro tip: Place all the prepared ingredients in individual bowls so everyone can build their own custom wraps.
Serving Suggestions
While lettuce wraps make a great meal or entree on their own, they pair well with a variety of side dishes and sauces for dipping:
Side Dishes
– Rice or quinoa
– Roasted potatoes or sweet potatoes
– Stir fried vegetables like broccoli, carrots, bell peppers, etc.
– Greek yogurt
– Fruit salad
– Veggie chips
– Salad greens
Sauces & Dips
– Guacamole
– Salsa
– Hummus
– Tzatziki
– Peanut sauce
– Sweet chili sauce
– Soy sauce
– Teriyaki sauce
– Hot sauce
– BBQ sauce
– Ranch dressing
– Blue cheese dressing
Nutrition
One of the healthiest aspects of lettuce wraps is their stellar nutrition profile. Lettuce leaves are very low in calories and carbs, but pack vitamins, minerals, fiber and antioxidants. When paired with nutritious fillings like lean proteins, veggies, fruits, and healthy fats and oils, lettuce wraps make a well-rounded mini-meal.
Here are some of the top nutrients found in lettuce wraps:
| Nutrient | Benefits |
|---|---|
| Protein | Builds muscle, repairs tissues, helps you feel full |
| Fiber | Aids digestion, stabilizes blood sugar |
| Vitamin A | Supports eye and skin health |
| Vitamin C | Boosts immunity, acts as antioxidant |
| Vitamin K | Builds strong bones, helps blood clot |
| Folate | Produces new cells, prevents birth defects |
| Potassium | Regulates blood pressure |
| Iron | Oxygenates blood, boosts energy |
| Magnesium | Supports nerve and muscle function |
| Antioxidants | Protects cells from damage |
The wide range of essential macro- and micronutrients in lettuce wraps supports overall health. They provide a nutritious, satisfying meal option for many dietary needs.
Low Carb
Lettuce wraps are naturally low in carbohydrates, making them ideal for low carb, keto, paleo, and gluten free diets. By substituting lettuce leaves for bread, tortillas, and other high carb wrap materials, you can enjoy wraps and stay low carb. The lettuce leaves contain only 1-2 grams of net carbs each, allowing you to use high protein, high fat fillings.
Weight Loss
The low calorie and high volume nature of lettuce wraps makes them a smart choice for weight loss diets. Lettuce leaves provide bulk and satiety but are extremely low in calories – only about 5-10 calories per leaf. By focusing your wraps on lean proteins, veggies, and healthy fats instead of starchy carbs, you can create filling and nutritious wraps that support weight loss.
Gluten Free
Romaine, butterleaf, iceberg, and other lettuces are entirely gluten free. Using lettuce allow you to eat wrap style meals while avoiding gluten. Just focus on using gluten free ingredients in your lettuce wrap fillings – fresh produce, lean proteins, gluten free grains if desired, and healthy fats and oils. Always check ingredient labels to ensure other items like sauces are gluten free.
Vegetarian & Vegan
Vegans and vegetarians can enjoy delicious lettuce wraps by using plant-based proteins like beans, lentils, tofu or tempeh. Load your wraps with veggies and fruits too. Hummus, guacamole, nuts, seeds, and meatless “meats” also make tasty vegetarian and vegan lettuce wrap options.
Kid-Friendly
Lettuce wraps are a fun, interactive way to get kids eating healthier. Kids enjoy being able to assemble their own lettuce wraps with their choice of fillings. Focus on ingredients kids love like sliced turkey, shredded cheese, chopped fruits, creamy nut butters, avocado, yogurt, and other fun textures and flavors.
Meal Prep & Leftovers
Lettuce wraps make excellent meal prep options for healthy lunches and dinners throughout the week. Prepare a batch of your favorite lettuce wrap fillings like grilled chicken, taco meat, or chickpeas. Portion into individual containers. Then pack the rinsed lettuce leaves separately so they stay crisp. When ready to eat, simply assemble the wraps.
Leftover cooked proteins like chicken, beef, beans, etc. are all perfect for converting into quick and easy lettuce wraps. Pair with fresh veggies, greens, sauces, and other ingredients you have on hand for an easy re-purposing of leftovers into new lettuce wrap creations. The possibilities are endless!
Conclusion
Lettuce wraps open up a whole new world of healthy, satisfying, and customizable wrapped meals. Feel free to get creative with different flavorful fillings, nutrient packed add-ins, and global cuisine inspirations. Lettuce wraps make it easy to eat nutritious plant-based and high protein meals, while avoiding excess carbs, gluten, allergens, and calories. Kids and adults alike will love the fun, hands-on eating experience of DIY lettuce wraps.