Salads
Lettuce Wrap Lunch Hack
Prep
5 minutes
Cook
5 minutes
Yield
1
This fresh, easy lettuce wrap recipe is versatile and a healthy option for lunch.
This incredibly easy lettuce wrap recipe is a healthy lunch hack that’ll fill you up with fresh ingredients full of protein and nutrients. The best part about this recipe? You can make it your own and use this lunch hack to create your own lettuce wrap recipe with what you have available.
Why you’ll love this lettuce wrap recipe:
- Quick: You can make this lettuce wrap recipe in only 10-minutes
- Healthy: Fill your lettuce wrap with healthy ingredients that you have on hand
- Meal Prep: Cut up and prepare all the veggies and ingredients ahead of time then whip your wraps together on the fly
Ingredient Notes:
Romaine: You’ll want to look for romaine or lettuce with a big leaf to allow yourself optimal room for filling, and space to roll these up just like a wrap.
Pinto Beans: You can use pinto or black beans here for your protein. I’ve combined them with delicious spices to give them some flavor. You can also use this spice mix to marinate chicken if you aren’t plant-based and want to swap in meat.
How to make lettuce wraps:
- Warm pinto beans over medium heat with 2 tbsp olive oil, salt and pepper, garlic powder, onion powder, paprika and cumin in a pan over medium heat for 5 minutes or until slightly softened so they can be crushed with a fork (add 1-2 tbsp water if needed to help soften).
- Lay down a rectangular piece of parchment paper, make sure its larger than the romaine lettuce leaves.
- Lay down romaine leaves, slightly overlapping, on the parchment paper, creating almost one large lettuce leaf wrap – about two rows lettuce leaves, 3 leaves each.
- Then, layer rice, ¼-½ cup smashed beans, tomato slices, avocado slices, sour cream and hot sauce.
- Roll from the short end of the lettuce up and over to create a lettuce wrap that looks like a burrito. Then, bring the parchment paper up to roll around the entire wrap, folding in the ends as you go. Slice in half and enjoy.
Photos by Tanya Pilgrim
What kind of lettuce is best for a wrap? You can use any type of green leafy lettuce, the most popular types being Boston bib lettuce and romaine hearts. Cabbage leaves can work too if you have that on hand instead.
How do you make lettuce wraps? Use large, green leaf lettuce like romaine and carefully tear apart the leaves from the base. Then fill your lettuce wraps with whatever you please and roll them up. Enjoy!
What goes good with lettuce wraps? Literally, anything you’d put in a sandwich or a wrap can go well in a lettuce wrap.
Is iceberg or romaine better for lettuce wraps? Romaine or butterhead can be more hearty and flavorful, but iceberg works too!
Other recipes you’ll love:
- Quick Pickled Onions
- Plant-Based Crispy Roasted Potatoes
- Vegan Cranberry Cheese Tarts
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If you want more deliciousness at the click of your finger, be sure to check out FoodByMaria’s Newest Mini Cookbooks . Limited time offer of 3 for $20USD.
Lettuce Wrap Recipe
Video
Ingredients1x2x3x
- 6 romaine lettuce leaves
- 1/4-1/2 cup cooked rice (or other grain of choice)
- ½ avocado, sliced
- 1 14oz Pinto beans
- 4-6 slices tomato
- 2 tbsp sour cream or greek yogurt
- hot sauce
For the pinto beans
- 1 tsp salt
- ½ tsp pepper
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp cumin
- ½ tsp paprika
Instructions
- Warm pinto beans over medium heat with 2 tbsp olive oil, salt and pepper, garlic powder, onion powder, paprika and cumin in a pan over medium heat for 5 minutes or until slightly softened so they can be crushed with a fork (add 1-2 tbsp water if needed to help soften).
- Lay down a rectangular piece of parchment paper, make sure its larger than the romaine lettuce leaves.
- Lay down romaine leaves, slightly overlapping, on the parchment paper, creating almost one large lettuce leaf wrap – about two rows lettuce leaves, 3 leaves each.
- Then, layer rice, ¼-½ cup smashed beans, tomato slices, avocado slices, sour cream and hot sauce.
- Roll from the short end of the lettuce up and over to create a lettuce wrap that looks like a burrito. Then, bring the parchment paper up to roll around the entire wrap, folding in the ends as you go. Slice in half and enjoy.
Notes
- Want to use another type of bean? Try black beans.
- Easily substitute the beans with another favourite protein like chicken or try just adding cheese!
Nutrition
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Lettuce Wrap Recipe
Ingredients
- 6 romaine lettuce leaves
- 1/4-1/2 cup cooked rice (or other grain of choice)
- ½ avocado, sliced
- 1 14oz Pinto beans
- 4-6 slices tomato
- 2 tbsp sour cream or greek yogurt
- hot sauce
For the pinto beans
- 1 tsp salt
- ½ tsp pepper
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp cumin
- ½ tsp paprika
Instructions
- Warm pinto beans over medium heat with 2 tbsp olive oil, salt and pepper, garlic powder, onion powder, paprika and cumin in a pan over medium heat for 5 minutes or until slightly softened so they can be crushed with a fork (add 1-2 tbsp water if needed to help soften).
- Lay down a rectangular piece of parchment paper, make sure its larger than the romaine lettuce leaves.
- Lay down romaine leaves, slightly overlapping, on the parchment paper, creating almost one large lettuce leaf wrap - about two rows lettuce leaves, 3 leaves each.
- Then, layer rice, ¼-½ cup smashed beans, tomato slices, avocado slices, sour cream and hot sauce.
- Roll from the short end of the lettuce up and over to create a lettuce wrap that looks like a burrito. Then, bring the parchment paper up to roll around the entire wrap, folding in the ends as you go. Slice in half and enjoy.
Video
Notes
- Want to use another type of bean? Try black beans.
- Easily substitute the beans with another favourite protein like chicken or try just adding cheese!
Nutrition
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