12 Lettuce Wrap Recipes You’d Never Guess Are Healthy (2024)

FAQs

Is eating lettuce wraps healthy? ›

Looking for a low-carb appetizer or a healthy, light meal? Try a lettuce wrap. Lettuce wraps are like a handheld salad and packed with protein. Whether you crave chicken lettuce wraps or a healthy Asian-inspired lettuce wrap recipe, there's a quick and delicious recipe ahead for you.

While it may not be as vitamin-dense as its dark green friends, Romaine lettuce contains solid amounts of minerals like potassium, calcium, magnesium, and phosphorous. Plus, it has high levels of vitamin K and beta carotene. This crunchy lettuce is great for refreshing salads, sandwich toppers, or even lettuce wraps.

You can use any type of green leafy lettuce for lettuce wraps, but popular types of lettuce include Boston bib lettuce and romaine hearts. Cabbage leaves or jicima wraps would also work great.

Lettuce wraps are much lower in calories than bread, and they are very fresh. Corn Tortillas → Corn tortillas tend to be cleaner than regular bread. You can even use a tortilla to replace a pizza crust which is much lighter option.

Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat. As long as you are choosing whole-grain options, whichever you prefer to eat is what you should choose.

Lettuce Leaves.

While I think the best lettuce for lettuce wraps is Boston lettuce (or Bibb or butter lettuce), romaine lettuce would also work well. Iceberg lettuce can be used in a pinch.

Q: Are some types of lettuce safer than others? A: Because contamination can happen anywhere from farm to table, no single type of leafy green is risk-free. But hydroponic lettuces (which are greenhouse-grown) are less likely to be contaminated by bacteria from animal droppings.

It's actually very simple! Just cut the bottom part of the head of lettuce off. Then carefully peel away each lettuce leaf! Don't forget to wash and dry the lettuce leaves before serving!

Iceberg lettuce offers a crisp texture and sturdy leaves, suitable for both wraps and sandwiches. Romaine lettuce is another popular choice; its long leaves and crunchy texture are perfect for sandwiches and wraps.

How do you make lettuce wraps that don't fall apart? ›

Roll one corner of the parchment papers and tuck it tightly over the sandwich. Then start rolling and tucking at the same time. Before you get to the end, tuck in the edges and continue the roll until the end. Cut lettuce wrap in half to serve.

House-ground chicken with shiitake mushrooms, scallions, water chestnuts, and garlic. Wok-tossed in a savory soy sauce and served over a bed of crispy rice sticks with lettuce cups.

The foil will help retain moisture in the leaves, keeping them fresh and crisp for much longer. In fact, if your lettuce is fresh from the garden or grocery store, it could last up to a month when stored in aluminum foil.

Swapping a carb-heavy tortilla with lettuce is a great way to save on calories and carbs.

A lean protein and vegetable wrap can be a healthy lunch for weight loss. When you are trying to lose weight and avoid high-calorie fast food, wraps are options that you can pack and carry with you for lunch.

Wraps can be part of a healthy diet but it's important to choose ones with high nutritional value. It isn't only the tortilla that determines whether a wrap is healthy. What you put inside the wrap matters too, so choose healthy fillings and avoid loading up on fats. American Heart Association.

Garden Life Lettuce Wraps (6 leaves) contains 3g total carbs, 2g net carbs, 0g fat, 1g protein, and 15 calories.