Lettuce wraps are the perfect vehicle for delivering fresh, flavour-packed meals that are low in carbs and calories but high in protein. Whether you’re following a keto plan, cutting calories, or just looking for a satisfying way to eat more greens, lettuce wraps offer a crunchy, refreshing alternative to bread or tortillas—without sacrificing taste or satiety.
At the heart of a great lettuce wrap is a filling that balances lean protein with bold flavour. Think grilled meats, tofu, or legumes, spiced and sauced to perfection. Skip the heavy sauces or sugary marinades, and instead, lean into herbs, spices, vinegars, and citrus to keep things light but lively. Add crunch with vegetables like cucumbers, shredded carrots, or radishes, and finish with a topping like chopped nuts or seeds for texture.
When choosing proteins, go for options like grilled chicken breast, turkey, shrimp, tuna, tofu, or even lean ground meats. Many of these can be prepped ahead for quick weeknight meals. They’re all excellent sources of protein and, when prepared simply, keep calories and carbs in check.
Another advantage? Lettuce wraps are endlessly customizable. You can go Asian, Mediterranean, Mexican, or keep things clean and classic. Butter lettuce, romaine, or even cabbage leaves all make great wraps, and you can build them to suit your taste or dietary goals.
Below are ten easy, healthy lettuce wrap recipes to get you started.
10 No-Fuss Lettuce Wrap Recipes
-
Garlic Lime Turkey
Ground turkey browned with garlic, a squeeze of lime, and chopped scallions. Add shredded carrots and wrap in butter lettuce. Sprinkle with sesame seeds. -
Avocado Tuna Crunch
Canned tuna, mashed avocado, diced celery, and a little Dijon mustard. Serve in romaine leaves with a sprinkle of paprika. -
Spicy Shrimp Slaw
Pan-seared shrimp tossed with chili oil and garlic. Add a vinegar-based cabbage slaw and wrap in crunchy iceberg lettuce. -
Lemon Herb Chicken
Leftover grilled chicken tossed with lemon juice, chopped parsley, and cucumber. Wrap in romaine with a smear of hummus if you like. -
Smoky Tofu & Veg
Crispy tofu cubes tossed with smoked paprika, zucchini ribbons, and a drizzle of tahini. Best in butter lettuce. -
Buffalo Chicken
Shredded chicken breast mixed with hot sauce and Greek yogurt. Add celery sticks and wrap in crisp iceberg. -
Egg & Dill Salad
Chopped hard-boiled eggs, fresh dill, and a spoonful of yogurt or light mayo. Serve in romaine with sliced radish on top. -
Salmon & Arugula
Flaked cooked salmon, lemon zest, arugula, and chopped capers. Wrap in butter lettuce or cabbage leaves. -
Beef & Radish Wraps
Thin slices of cold roast beef with horseradish, arugula, and pickled onions. Serve in romaine or iceberg. -
Chickpea Herb Smash
Mashed chickpeas, chopped mint and parsley, garlic, and a dash of olive oil. Spoon into crisp lettuce with cherry tomato halves.
