It’s A Wrap!

It’s A Wrap!

Lettuce Wraps

Are you looking for a light and quick meal or snack idea?

How about trying a lettuce wrap? Lettuce wraps can make a great substitute for higher carb sandwiches. Each lettuce wrap recipe (see below) is just 10 grams of carb or less per serving.

What Kind of Lettuce Should I Use?

I recommend purchasing a head of lettuce instead of bagged lettuce. Bagged lettuce is usually already chopped into small pieces. The larger leaves are needed to wrap up all the goodies! Other than that, it is a matter of personal preferences and availability as far as which type of lettuce you choose. My personal favorites are butter lettuce and romaine lettuce.

Wrap Recipes

Pesto Chicken Wrap

Ingredients:

  • 2 large lettuce leaves
  • 4 oz. grilled chicken breast, thinly sliced (*Personal favorite: Tyson Grilled and Ready Chicken Breast Strips)
  • 2 tablespoons pesto sauce

Directions:

  • Wash lettuce and pat dry with paper towel
  • Spread 1 tablespoon of pesto sauce on each lettuce leaf
  • Place 2 oz. grilled chicken in center of each lettuce
  • Wrap in parchment paper

Nutrition:

  • Calories: 288
  • Carb: 4 g
  • Fiber: 1 g
  • Sugar: 1 g
  • Protein: 30 g
  • Fat: 17 g

Tuna Salad Wrap

Ingredients:

  • 2 large lettuce leaves
  • 5 oz. can of tuna, packed in water, drained
  • 1 tablespoon mayonnaise
  • 2 tablespoons red onion, diced
  • 2 slices tomato
  • 2 tsp red wine vinegar
  • Salt and pepper to taste

Directions:

  • Wash lettuce and pat dry with paper towel
  • Combine tuna, mayonnaise, diced red onion, salt, and pepper in small bowl
  • Spread ½ tuna mixture on to each lettuce leaf
  • Top with tomato slice and red wine vinegar
  • Wrap in parchment paper

Nutrition:

  • Calories: 250
  • Carb: 5 g
  • Fiber: 1 g
  • Sugar: <1 g
  • Protein: 28 g
  • Fat: 12 g

Tahini Paste Wrap

Ingredients:

  • 2 large lettuce leaves
  • 2 tablespoons tahini paste
  • ½ cup cucumbers, diced
  • ¼ cup feta cheese, crumbled

Directions:

  • Wash lettuce and pat dry with paper towel
  • Spread 1 tablespoon of tahini paste onto each lettuce leaf
  • Top each lettuce leaf with ¼ cup cucumbers and 2 tablespoons feta cheese
  • Wrap in parchment paper

Nutrition:

  • Calories: 290
  • Carb: 10 g
  • Fiber: 4 g
  • Sugar: 2 g
  • Protein: 11 g
  • Fat: 24 g

Guacamole and Cheddar Wrap

Ingredients:

  • 2 large lettuce leaves
  • ¼ cup guacamole
  • ¼ cup cheddar cheese, shredded
  • 2 teaspoons sour cream
  • ¼ cup diced tomatoes

Directions:

  • Wash lettuce and pat dry with paper towel
  • Spread 1 tablespoon of guacamole onto each lettuce leaf
  • Top each lettuce leaf with half of the cheddar cheese and tomatoes
  • Top each lettuce leaf with 1 teaspoon sour cream
  • Wrap in parchment paper

Nutrition:

  • Calories: 264
  • Carb: 10 g
  • Fiber: 5 g
  • Sugar: 1 g
  • Protein: 10 g
  • Fat: 21 g

Turkey Munster Wrap

Ingredients:

  • 2 large lettuce leaves
  • 2 slices turkey breast deli meat
  • 2 slices Munster cheese
  • 2 teaspoons Dijon mustard

Directions:

  • Wash lettuce and pat dry with paper towel
  • Spread 1 teaspoon Dijon mustard onto each lettuce leaf
  • Place one slice of turkey and Munster cheese on each lettuce leaf
  • Wrap in parchment paper

Nutrition:

  • Calories: 219
  • Carb: 3 g
  • Fiber: 1 g
  • Sugar: 2 g
  • Protein: 18 g
  • Fat: 13 g

If you are in a time crunch, not to worry, the following chain restaurants serve lettuce wraps (Nutrition facts can be found at each restaurant’s website):

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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