What vegetables go well with lettuce wraps?

Lettuce wraps are a delicious and healthy alternative to traditional sandwiches and tacos. Using lettuce leaves as the “bread” allows you to cut down on carbs and calories while packing in nutrients from fresh vegetables. When making lettuce wraps, it’s important to choose vegetables that will add flavor, texture, and visual appeal. The possibilities are endless, but some particularly tasty options include:

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Crunchy raw vegetables

Crunchy raw veggies pair nicely with the delicate texture of lettuce leaves. Some great choices include:

Carrots – Shredded or julienned carrots add vibrant color and crunch.
Cucumbers – Sliced or diced cucumbers provide freshness.
Bell peppers – Thinly sliced red, yellow, or orange peppers add sweetness.

Celery – Chopped celery gives a satisfying snap.
Jicama – Cut into matchsticks, it’s crunchy and slightly sweet.
Radishes – Sliced radishes have a peppery bite.

Sugar snap peas – A tasty way to get greens in your wrap.

Leafy greens

Pairing lettuce with other greens amplifies the fresh, crisp texture. Consider adding:

Spinach – Baby spinach gives a nutrition boost.

Kale – Chopped, massaged kale adds color and texture.
Swiss chard – The stems provide crunch.
Arugula – The peppery flavor contrasts nicely with cool lettuce.

Cabbage – Thinly sliced red or green cabbage for a satisfying crunch.

Tender roasted vegetables

The soft texture of roasted veggies complements the lettuce’s crunch. Ideas include:

Eggplant – Diced and roasted, it becomes meltingly tender.

Zucchini – Grilled zucchini slices are delicious.
Squash – Roasted butternut or acorn squash is perfect in the fall.
Onions – Caramelized onions offer sweetness.

Mushrooms – Sautéed mushrooms add meatiness.
Tomatoes – Slow-roasted cherry or grape tomatoes burst with flavor.

Sturdy cooked vegetables

Hearty cooked veggies make lettuce wraps extra filling. Incorporate:

Asparagus – Quickly blanched or roasted asparagus spears add elegance.
Broccoli – Chopped broccoli florets, lightly steamed.
Cauliflower – Roast cauliflower florets until caramelized.

Green beans – Blanch and shock green beans to maintain their crunch.
Beets – Roasted beets lend earthiness and sweetness.

Beans, grains, and legumes

These plant-based proteins give lettuce wraps more hearty substance. Consider:

Chickpeas – Drain and rinse canned chickpeas.
Black beans – Rinsed canned beans work well.
Lentils – Fold in protein-packed cooked lentils.

Quinoa – Cooked quinoa makes the wraps more filling.
Brown rice – Leftover brown rice adds whole grain goodness.

Flavor-packed mix-ins

Take your lettuce wraps to the next level by incorporating extras like:

Avocado – Sliced or mashed avocado for creaminess.
Cheese – Crumbled feta, goat, or bleu cheese add richness.
Nuts and seeds – Toasted almonds, walnuts, pumpkin seeds, etc.

Dried fruit – Diced apricots, cranberries, raisins, etc.
Fresh herbs – Chopped cilantro, basil, mint, dill.
Condiments – A drizzle of balsamic vinegar, salsa, hoisin sauce.

Most versatile lettuce varieties

When selecting lettuce for wraps, opt for sturdy leaves that won’t instantly wilt or tear. The best choices include:

Romaine – The rigid leaves hold up well to fillings.
Butter lettuce – Large, supple leaves wrap nicely.

Green/red leaf lettuce – Pretty cup-shaped leaves.
Bibb lettuce – Smaller and more tender than romaine.
Iceberg lettuce – Sturdy with excellent crunch.

Avoid delicate lettuces like mache, which will fall apart too easily.

Simple seasoning ideas

Lettuce wraps call for simple seasonings that enhance the fresh flavors rather than overpower them. Consider:

Lemon juice – Brightens flavors.
Lime juice – Adds citrus tang.
Salt and pepper

Fresh herbs – Cilantro, basil, dill, mint.
Spices – Chili powder, cumin, garlic powder, onion powder.
Vinegars – Red wine, sherry, rice vinegar.

Olive oil
Salsa

Satisfying flavor combinations

Some particularly delicious flavor profiles to try in lettuce wraps include:

Greek – Cucumber, tomato, red onion, feta, lemon juice, oregano.
Southwestern – Black beans, corn, bell pepper, avocado, shredded chicken, cilantro, lime, salsa.
Thai – Carrot, cabbage, chicken, peanuts, mint, cilantro, hoisin sauce.

Mediterranean – Artichoke hearts, roasted red peppers, tuna, kalamata olives, dill.
California – Avocado, bacon, turkey, Swiss cheese, lettuce, tomato.

Make-ahead tips

Preparing components of lettuce wraps ahead cuts down on time spent putting them together. Some make-ahead ideas:

Cook proteins – Roast, grill, or rotisserie chicken, shrimp, or tofu. Cook lentils or grains.
Prep produce – Wash, dry, and chop vegetables. Shred carrots, slice mushrooms, dice onions and bell peppers, etc.
Cook veggies – Roast or caramelize vegetables that require it.

Make sauces and dressings – Whip up any sauces, salsas, or dressing you’ll be using.
Toast nuts and seeds – Toast almonds, pepitas, etc. so they’re ready to sprinkle on.

With these components ready in the fridge, assembly is a breeze. Simply fill lettuce leaves with desired ingredients and dressings, wrap them up and enjoy!

Nutrition facts

Lettuce wraps are a nutritious meal option, as lettuce and vegetables are low in calories yet packed with vitamins, minerals, and fiber. When wrapped in lettuce instead of carb-heavy bread or tortillas, you can cut down on calories while maximizing nutrition. Some facts on popular lettuce wrap ingredients:

Romaine lettuce – Rich in vitamin A, K, and folate.
Carrots – Loaded with vitamin A and antioxidants like beta carotene.

Bell peppers – Excellent source of vitamin C and antioxidants.
Mushrooms – Provide B vitamins like riboflavin, niacin, and pantothenic acid.
Onions – Contain quercetin, a flavonoid with anti-inflammatory benefits.

Chicken – Lean protein source that’s low in fat when skinless.

By combining lettuce with a rainbow of vegetables and lean protein, lettuce wraps supply a wide range of vital nutrients in each tasty bite!

Tips for lettuce wrap success

Follow these tips for building the perfect lettuce wrap every time:

Choose sturdy lettuce leaves that won’t instantly shred when filled.
Don’t overstuff the wraps – leave room to fold and wrap them up.
Spread a thin layer of dressing/sauce so the lettuce doesn’t get soggy.

Cut vegetables and proteins into bite-sized pieces for easy eating.
Place heavier items like proteins and cheeses near the bottom of the wrap.
Wrap the lettuce snugly like a burrito so the filling stays in place.

For parties, set up a DIY bar with lettuce, toppings, and sauces for guests.

Lettuce wrap inspiration

If you need some lettuce wrap ideas to spark your creativity, consider these tasty combinations:

Wrap Name	Fillings
Thai Chicken Wrap	Shredded chicken, carrot, cucumber, red bell pepper, cilantro, Thai peanut sauce
Southwestern Wrap	Black beans, corn, avocado, shredded cheddar, salsa
Greek Wrap	Chickpeas, cucumber, tomato, red onion, feta, lemon vinaigrette, oregano
Caprese Wrap	Fresh mozzarella, tomato, basil leaves, balsamic reduction
Caesar Wrap	Shredded chicken, parmesan, romaine, homemade caesar dressing
Cobb Wrap	Turkey, bacon, avocado, tomato, egg, blue cheese
Taco Wrap	Ground beef or turkey, lettuce, tomato, shredded cheese, salsa

Let these ideas ignite your creativity for building tasty lettuce wraps!

Conclusion

Lettuce wraps are the perfect way to enjoy fresh, crisp lettuce and mouthwatering fillings in a handheld package. Tomatoes, cucumbers, peppers, leafy greens, roasted veggies, beans, grains, and lean proteins all pair deliciously with lettuce leaves. Top with simple herbs, spices, dressings, or sauces to take the wraps to the next level. Prep veggie fillings and proteins ahead of time for easy last-minute assembly. Get creative with globally inspired combinations, make a wrap bar for parties, or try recipes like Thai Chicken and Greek lettuce wraps. Nutritious, satisfying, and easy to customize, lettuce wraps are a fantastic healthy meal or appetizer that pleases everyone.