• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
FOODHEAL
  • RECIPES
  • RESOURCES
    • ARTICLES
  • ABOUT ME
  • COACHING
  • TESTIMONIALS
  • BOOKS
menu icon
go to homepage
subscribe
search icon
Homepage link
  • RECIPES
  • BLOG
  • ABOUT ME
  • COACHING
  • TESTIMONIALS
  • BOOKS
×

Home » WEIGHT LOSS RECIPES » Salads » Vegetable Lettuce Wraps (Your Kids will Love These Finger-Licking Wraps!)

Vegetable Lettuce Wraps (Your Kids will Love These Finger-Licking Wraps!)

by Githu

Jump to Recipe Print Recipe

Vegetable Lettuce Wraps are an easy-to-make vegetarian treat Something that's healthy, tastes great and is filling too? These finger-licking vegetarian lettuce wraps check all those boxes. Healthy eating has never tasted this good. Loaded with nutrients, they're a delicious alternative to traditional tacos!

lettuce wraps, vegetable lettuce wraps, lettuce tacos

These vegetarian lettuce wraps are a game-changer in the world of lettuce salads. They're really easy to make, and you can tweak the filling in so many different ways. Better still, you can have different kinds of vegetarian wraps in one meal.

Lettuce wraps are a great way to use up your leftover vegetables. Any veggies leftover from previous meals can be combined to create the delicious fillings:

  • Potatoes - Baked or Steamed,
  • Cauliflower,
  • Radish slices,
  • Carrots,
  • Broccoli, etc.

These vegan lettuce wraps are fresh, low-carb, and they taste amazingly gooood!

They'll keep you full, because of the healthy carbs in the potatoes. These vegetable lettuce wraps are full of dietary fiber that will help in digestion and feeding your microbiome.

These vegetable wraps are healthy and budget friendly, they're alternative to traditional meat tacos.

Making lettuce wraps is fun and playful and especially when you're making these wraps for your family or friends. You can let them fill in their lettuce wraps. We really love these wraps, kids love playing with making their own lettuce tacos.

How to Make Vegetable Lettuce Wraps

What I love about making these vegetable lettuce wraps is that your kids can get involved in making them. All you have to do is prep the filling and properly cleaning the lettuce leaves. Then have the kids join you in putting the lettuce wraps together. They're that easy to make. Let's jump right into the step-by-step process.

  • For these lettuce wraps, I used Romaine lettuce. But feel free to use Iceberg or Butter lettuce - they work just fine, too. Romaine lettuce is easy to use, especially for beginners or kids
  • Clean the lettuce really well. You can use a diluted mix of white vinegar in water as a rinse to be sure.
  • Prepare your vegetable filling in a bowl. You can mix cooked and raw vegetables to have a blend of textures. For this recipe, I made a mix of potato & carrot salad. Feel free to make your favorite veggie combos, as long as they are cut into small chunks.
  • Make a simple vinaigrette or a good creamy sauce to dress your filling. This is optional and can be placed on the side for those who want some extra pizzazz in their lettuce wraps.
  • Set your table in a way that each person can spoon the filling onto the lettuce wraps by themselves.
  • Take two lettuce leaves, one over the other. Scoop a spoonful of vegetable filling and put it at the center of the lettuce leaves. Season with some dressing if you like.
  • Roll the sides of the lettuce leaves to cover the filling, and take a huge bite!

My daughter, who's normally very picky when it comes to veggies, really enjoyed these vegetarian lettuce wraps. She loved the whole DIY taco-style filling and munched every bite. I can't wait to hear your feedback as well. Please share what you used for your filling.

ingredients for lettuce wraps, vegetable lettuce wraps, lettuce tacos

Potato Skin Nutritional Profile

I don't peel my potatoes, especially when steaming them. What most people don't realize is that potato skins are extremely nutrient-rich. You just have to be sure that you clean all the dirt off first before cooking them. Take a look at the nutritional profile of potato skins.

  • Potato skin contains almost half of the dietary fiber of the potato.
  • The potato skin has more iron than the flesh of a potato.
  • It has calcium and potassium, along with some vitamin Bs and C.
  • Potato skin together with the flesh will give you some antioxidants.
  • Go for potatos that have a dark shade, like the purple potato. They tend to have more antioxidants than the classic white potato.

Romaine Lettuce Nutritional Profile

  • It is commonly used in Mediterranean and North African cuisines.
  • Romaine lettuce isn't really the "super salad" when it comes to lettuce's nutrition.
  • It happens to be an excellent source of vitamin K, containing as much as 107% of recommended daily amount (RDA)
  • Romaine is rich in vitamin A with 45% RDA and contains 32% RDA of folate.
  • Also contains small quantities of molybdenum, as well as other vitamins and minerals.
  • About 2 cups (94 grams) of romaine lettuce will provide you with 16 calories. With 3.09 g being carbohydrates and 1.16 g of proteins
  • Romaine lettuce is a very good source of dietary fiber which will be beneficial to your microbiome
  • A study performed on rats showed that an extract from romaine lettuce reduced oxidative stress. Oxidative stress is the root cause of many free radical-related diseases. These include cancer, inflammatory joint diseases, asthma, diabetes, senile dementia, and degenerative eye disease.
  • The same study concluded that the romaine extract increased the antioxidant's defense mechanism.
  • Furthermore, the lettuce extract played a role in protecting against toxicity.
  • Romaine lettuce possesses Flavonoids and Saponins. These help clear the oxidative damage in different cells and organs while still normalizing their functions.
potato carrot salad, vegetable salad , vegetable lettuce wraps

These finger-licking lettuce wraps have a mixture of raw and cooked ingredients, to create different textures and flavors.

I used my green banana sauce as a dressing, and added some mustard seed cream to really bring out the rich flavor. It's no wonder even my little girl was licking her fingers with these lettuce wraps.

You really have to try my green banana sauce. It's a fantastic alternative to dairy creams that are always high in saturated fat. Green banana sauce is also a good substitute to nutty creams, especially for anyone allergic to nuts.

You'll love the fact that even though these lettuce wraps seem light, they constitute a whole meal. Lettuce wraps have both macro and micronutrients represented, making a great complement for any weight loss diet.

I'll call it a wrap with these lettuce wraps (Pun Intended!!!).

Do let me know how yours turned out and how you customized your fillings.

Don't forget to subscribe so that you can get more amazing recipes delivered straight to your inbox.

Giving you my love, GITHU.

lettuce wraps, lettuce tacos, vegetable lettuce wraps
vegan lettuce wrap salad
Print Recipe
5 from 19 votes

Vegetable Lettuce Wraps

These vegetable lettuce wraps are fresh, filling, and healthy. Fun and easy to assemble, they're ideal for weekly dinners.
Prep Time10 mins
Total Time10 mins
Course: dinner, entree, Salad
Cuisine: anti-inflammatory, healthy, plantbased, Vegan
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: lettuce tacos, Lettuce wraps, romaine lettuce recipes, vegan lettuce wraps, vegetable lettuce wraps
Servings: 8 wraps
Calories:
Author: Githu
Cost: 5€

Equipment

  • Chopping board
  • knife
  • large bowl
  • Small bowl

Ingredients

Vegan Romaine Lettuce Wraps Filling

  • 1 small piece of ginger
  • 1 clove garlic
  • ½ cup fresh green onions or scallions
  • ½ cup thinly diced or grated carrots
  • ½ cup thinly diced radish
  • 1 cup leftover cooked potatoes
  • 1 tablespoon chopped chives and mint leaves
  • pinch of salt
  • bunch of cleaned romaine lettuce leaves

Dressing sauce

  • 1 tablespoon healthy oil of your choice
  • 3 tablespoon green banana sauce or sauce of your choice
  • ½ teaspoon mustard seeds sauce
  • pepper
  • sweet paprika

Instructions

Dressing sauce

  • In a small bowl, add the green banana sauce or yogurt
  • Add the oil
  • Add the mustard seeds sauce
  • Add pepper and paprika
  • Whisk them together to mix well

Assemble the lettuce filling

  • Add all the ingredients except the romaine leaves according to the order in a large bowl
  • Add the dressing sauce and mix gently
  • Taste to adjust the seasoning

Making the wraps

  • Place 2 romaine leaves one over the other,
  • Scoop a spoonful of the vegetable filling into the romaine leaves
  • Take a big bite and enjoy your lettuce wraps
  • Thank you for sharing this recipe, and don't forget to subscribe for more healthy recipes.

More Salads

  • Easy broccoli salad with arugula | blueberry salad
  • Simple and Healthy plantain salad recipe
  • Succulent salad recipe with purslane
  • How to create a fantastic arugula salad platter | vegan salad

Reader Interactions

Comments

  1. Monica

    July 10, 2019 at 2:32 pm

    I love lettuce wraps and these look delicious. Now I know what I'm having for dinner!

    Reply
  2. Githu

    July 11, 2019 at 4:15 am

    Hi Monica, you will not be disappointed, they are very delicious. Add some avocado if you have and enjoy every bite of it. Lovely reading from you, how are you doing? Blessings to you lovely.

    Reply
  3. Kay

    December 05, 2020 at 8:15 am

    5 stars
    I love these lettuce wraps, makes a great alternative lunch, rather than a sandwich.

    Reply
  4. Nayomi

    March 12, 2021 at 4:57 pm

    5 stars
    These look like an amazingly healthy and tasty treat

    Reply
    • Githu

      March 15, 2021 at 3:31 am

      You are right, Nayomi, it's a real good treat

      Reply
  5. Sabrina

    March 12, 2021 at 6:23 pm

    5 stars
    I love lettuce wraps. Great variation on this healthy dish.

    Reply
    • Githu

      March 15, 2021 at 3:30 am

      Thank you, Sabrina

      Reply
  6. Angela

    March 12, 2021 at 6:39 pm

    5 stars
    I love the crunch and freshness of these lettuce wraps. A great lunch option.

    Reply
    • Githu

      March 15, 2021 at 3:29 am

      Thank you so much, Angela

      Reply
  7. Sue

    March 12, 2021 at 8:01 pm

    5 stars
    Delicious lettuce wraps - so healthy!

    Reply
    • Githu

      March 15, 2021 at 3:29 am

      Thank you, Sue

      Reply
  8. Sunrita

    March 12, 2021 at 8:43 pm

    5 stars
    So healthy and delicious

    Reply
    • Githu

      March 15, 2021 at 3:29 am

      Sunrita, thank you.

      Reply
  9. Leslie

    March 12, 2021 at 9:38 pm

    5 stars
    Fresh and delicious!

    Reply
    • Githu

      March 15, 2021 at 3:28 am

      Thank you, Leslie

      Reply
  10. Emily Flint

    March 13, 2021 at 2:12 am

    5 stars
    This was perfect for lunch at the office! Great recipe!

    Reply
    • Githu

      March 15, 2021 at 3:26 am

      Thank you, Emily. I am happy that you enjoyed it.

      Reply
  11. Jessica Formicola

    March 13, 2021 at 6:29 pm

    5 stars
    Ohhh I've never tried green banana sauce! It sounds like I need to try it because that dressing looks incredible!

    Reply
    • Githu

      March 15, 2021 at 3:24 am

      Hi Jessica, this is a very unique recipe and amazingly good. I'll love to read your review, please.

      Reply
  12. Debra

    March 14, 2021 at 3:01 pm

    5 stars
    Awesome....we love lettuce wraps. Perfect for the warmer weather too.

    Reply
    • Githu

      March 15, 2021 at 3:23 am

      Thank you, Debra

      Reply
  13. Gloria

    March 15, 2021 at 3:11 pm

    5 stars
    What a healthy little snack idea. Perfect with a glass of wine on a weekend afternoon. I need to give these a try soon.

    Reply
    • Githu

      March 16, 2021 at 5:21 am

      Mmmh, a well-matured red wine, I love the idea. Thank you, Gloria.

      Reply
  14. Veronika Sykorova

    March 16, 2021 at 6:38 pm

    With spring coming, I'm all ready for lighter, healthier meals, and these wraps are perfect! Can't wait to give them a try! I've never had green banana sauce before.

    Reply
    • Githu

      April 05, 2021 at 9:21 am

      Thank you, Veronika. Sure, the warm weather is coming this way too. I am happy that you are going to try these wraps.

      For the banana sauce, this is the only recipe on the internet, it's unique. If you want to make it and have questions, please feel free to ask me.

      Reply
  15. Bernice Hill

    March 16, 2021 at 10:48 pm

    5 stars
    These veggie wraps were so tasty and fresh. They made a quick mid day meal and I'm not needing a nap after!

    Reply
    • Githu

      March 18, 2021 at 7:19 am

      Happy to read that Bernice. Thank you for being here.

      Reply
    • Githu

      April 05, 2021 at 9:18 am

      Thank you, Bernice.

      Reply
  16. Chef Dennis

    March 17, 2021 at 9:08 am

    5 stars
    I will definitely have this for dinner tomorrow! My family will love this especially my sons.

    Reply
    • Githu

      March 18, 2021 at 7:16 am

      I love that you will make this for your family, Denis. Thank you so much.

      Reply
  17. Tracy

    March 19, 2021 at 3:20 am

    5 stars
    So fresh, so delicious, and the perfect meatless meal! My whole family loved this!

    Reply
  18. Beth

    March 20, 2021 at 11:37 am

    5 stars
    I need more greens in my diet, and these lettuce wraps look like just the thing. Romaine is among my favorites so I am happy to see how nutritious it is, and that green banana sauce sounds just fabulous!

    Reply
    • Githu

      April 05, 2021 at 9:17 am

      Thank you, Beth. I find romaine being perfect for making these wraps as it holds well.

      Reply
  19. Shelley

    March 20, 2021 at 2:55 pm

    5 stars
    I am always a huge fan of veggie-focused meals that are deliciously satisfying and so bursting with nutrition. Besides that super-unique sauce (I have NEVER seen anything like it!!), these lettuce wraps are brilliant in how you can adapt them to use up various leftover veggies that might be on hand - great for cleaning out the fridge and ensuring nothing goes to waste!

    Reply
    • Githu

      April 05, 2021 at 9:09 am

      Shelley, I totally agree with you. These wraps are perfect for using leftovers and reducing food wastage. I am glad that you found these wraps.

      Reply
  20. Elaine

    March 21, 2021 at 8:23 am

    5 stars
    I love how easy it is to make these wraps. yet how healthy they are! Fantastic entertainer for those parties when you need something quick'n'easy!

    Reply
    • Githu

      April 05, 2021 at 9:06 am

      Exactly Elaine, it's a simple meal, but can really amuse everyone at a party. Thank you so much.

      Reply
  21. Chandice Probst

    March 21, 2021 at 7:20 pm

    5 stars
    Veggies on veggies, my fave!! This is so delicious especially for a fresh lunch, thank you!

    Reply
    • Githu

      April 05, 2021 at 9:05 am

      I agree with you Chandice, it's a perfect quick lunch meal. Thank you for being here, blessings.

      Reply
  22. Moop Brown

    March 22, 2021 at 7:36 am

    5 stars
    These wraps look so colorful and refreshing. I can already tell they're gonna taste delicious as well!

    Reply
    • Githu

      April 05, 2021 at 9:04 am

      Thank you, Brown. They are very delicious. I hope you'll love them too as we do.

      Reply
  23. Susan

    July 10, 2022 at 12:43 pm

    Hi Githu, What is Mustard Seeds Sauce?

    Reply
    • Githu

      July 11, 2022 at 7:29 pm

      Hi Susan, how are you? in general, there is a mustard condiment and mustard seeds. In the recipe, I use a mustard condiment. I hope this helps. Sending you my love.

      Reply

I 'd love reading your reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hi, I am Githu, Certified Holistic Health & Nutrition Coach and Food as Medicine.

I create Simple Healthy Recipes for you that are whole plant-based, vegan, and gluten-free. Perfect for weight loss, these recipes are anti-inflammatory. They will help you heal your body from within.

More about me →

Book

Amazon Kindle ebook
ORDER YOUR kINDLE EBOOK

Recent

  • Quick pomegranate breakfast for your busiest morning
  • Learn how to restore gut health | Probiotic foods
  • THE GUT MICROBIOME |Unlock the power of your healing
  • Boost your antioxidants with this unique non-alcoholic drink

Footer

  • Terms & Conditions
  • Contact
  • Privacy & Cookie Policy
  • Coaching Terms of Use

Get Our Simple & Delicious Healthy Recipes

* indicates required

Footer

Copyright 2022© foodnheal.com All images on this site are by Githu. All Rights Reserved

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT