What kind of lettuce is best for sandwich 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.

Are lettuce wraps healthy for weight loss?

Wraps are a simple and easy lunch option that have the potential to be super healthy. Making your own wrap ensures that you control the ingredients and create a diet-friendly meal that you can feel good about eating. Swapping a carb-heavy tortilla with lettuce is a great way to save on calories and carbs .

What is it called when you use lettuce instead of bread?

A lettuce sandwich is a wrap with lettuce substituted for the bread, or a sandwich with a filling consisting primarily of lettuce.

Do lettuce wraps have carbs?

Pf Chang's Chicken Lettuce Wraps (1 serving) contains 20g total carbs , 16.6g net carbs, 16g fat, 22g protein, and 298 calories.

What is the best lettuce for weight loss?

Romaine Lettuce If you're looking for one of the lowest-calorie vegetables, romaine lettuce has only 8 calories per cup. The downside is that it is pretty low in fiber too, with just 1 g per cup. But it's a great "catch-all" vegetable, says registered dietitian Jennifer Fiske, M.S., RDN, LD.

How to make lettuce wraps not soggy?

Also, carefully control the amount of “wet” ingredients (tomatoes, some olives, dressings, etc) added to the wrap. Finally, make sure you stack your wrap properly. Ideally you want your wet ingredients sandwiched between dry ingredients such as lettuce, cheese, and deli-style meats (some whole meats are wet).

What's the best thing to wrap lettuce in?

Instead of storing your lettuce in a plastic bag or wrapping it in plastic wrap, simply wrap it tightly in aluminum foil . The foil will help retain moisture in the leaves, keeping them fresh and crisp for much longer.

What is the best lettuce for sandwiches?

Lettuce - butter lettuce is my go-to lettuce leaf when making lettuce wrap sandwiches, Iceberg is a close second. Dinosaur kale and collard greens are both easy to work with - but have a bit more distinct taste.

When not to use lettuce?

Fortunately, detecting rotten lettuce is easy. The telltale brown spots, drooping leaves, and acrid odor are a few clues. Throw away any rotting leaves as soon as possible to avoid spoiling the rest of your batch of lettuce.

What lettuce to use for wraps?

Bibb or butter lettuce are my picks for these wraps. They have sturdy, broad leaves that hold a good amount of filling without major risk of everything falling apart. Look for relatively small heads with fresh outer leaves that show no signs of wilting.

What are the best leaves for wraps?

Whether you are avoiding gluten or not, using leaves as wraps is a great way to cut calories and liven up your lunch or dinner. Kale or collards make super stand-ins for tortillas while Iceberg or butter lettuce leaves make great taco shells or “cups” for Asian-style fillings.

What leaves are good for wraps?

I tried making lunch wraps with a variety of different greens—chard, raw lettuce leaves, kale—but collard greens were the hands down winner. They're sturdier and more flexible than any others. But to get them easier to wrap and easier to eat, you need to quickly blanch the leaves.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (2024)

April 12, 2024 by Bailey Sissom 6 Comments

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Lettuce Wrap Sandwiches are a great option for an easy, low carb/low calorie lunch. Making this recipe is simple, create a lettuce "bun" and load it up with your favorite sandwich fillings.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (1)

This was my first time using parchment paper to roll a lettuce sandwich and it made things so simple! I used iceberg lettuce because it was what I had on hand and added my favorite chicken salad with juicy tomatoes. It had a nice crunch and most importantly, it didn't fall apart when I ate it.
Mariah S.

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Easy Lettuce Wraps so good, you won't miss the bread!
Ingredients
Instructions
Substitutions
Variations
Storage
Equipment
FAQ's Lettuce Wrap Sandwich
VIDEO: How To Make A Lettuce Wrap Sandwich
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+ Recipes Like Lettuce Wrap Sandwiches
Comments

Easy Lettuce Wraps so good, you won't miss the bread!

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (2)

Sometimes I spend Sunday afternoon preparing elaborate healthy lunch options like chicken burrito bowls or Thai Chicken Salads and .... sometimes I don't. These lettuce wrap sandwiches are a go-to when it's lunch time, I'm hungry and weekend me didn't meal prep.

This recipe was inspired by the time that I ordered an "unwich" at Jimmy John's and subsequently spent $10 on iceburg lettuce, 3 pieces of deli turkey and a squirt of mustard. Delicious, healthy, low carb, but $$$$.

The concept of lettuce wrap sandwiches is simple, ditch the bread for fresh leafy greens. Pile them high with all your favorite sandwich ingredients and use your secret weapon (parchment paper) to makes sure that everything stay wrapped up all nice and tight.

I'll be honest, this isn't a whole family favorite. In fact, all my bread loving boys were appalled, but hey ... that just means that I can roll up 1-2 ahead of time, store them in the fridge, and hungry teenage boys won't bother them. I'd say it's a win all around.

Ingredients

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (3)

Admittedly, this is more of a technique than a recipe. There is room for all the ingredient options. Think Subway... pick your meat, add your toppings and then finish the whole thing off with a condiment or two.

Leafy Green Lettuce - large pliable leaves without thick centers work best - use butter lettuce, collard greens, dinosaur kale or the outer layers of iceberg lettuce.
Deli Meat - use what you have on hand - roasted turkey breast is my go to
Cheese - cheddar, provolone, Monterrey jack - thin slices work best
Veggies - tomatoes, cucumbers, pickles, jalapeno ... use what you love and have on hand
Condiments - hummus, mayo, mustard, ranch, vinaigrette - it's all delicious

Instructions

The easiest way to learn how to wrap your lettuce sandwich wrap is to watch the video included in this post.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (4)

Step 1: Arrange your lettuce on parchment paper. Arrange 4-6 (depending on size) lettuce leaves onto a square of parchment paper at a diagonal. Once arranged, the lettuce should measure about 9 x 10 inches. It is ok to layer pieces on top of one another.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (5)

Step 2: Add your toppings. Layer on your ingredients. Start with meat and cheese, add veggies and finish with desired condiments. Do not overfill your lettuce wrap or it will be messy to eat.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (6)

Step 3: "Roll" your lettuce wrap. Use 2 hands and the parchment paper as your guide. Start with the end closest to you, wrap the parchment paper all the way over the top of your ingredients. Tightly roll the lettuce up, tucking the ends of the parchment paper towards the center as you go. Make sure not to roll the parchment into the sandwich, you may have to gently pull it out a few times. Wrap tightly.

How to Make a Lettuce Wrap Sandwich (Easy Low Carb Recipe) (7)

Step 4: Slice and serve. Use a serrated knife to partially slice through the center of the lettuce wrap. Do Not cut all the way through the second layer of parchment. this will help to hold the sandwich together while in fridge and or transit.

Substitutions

Lettuce - butter lettuce is my go-to lettuce leaf when making lettuce wrap sandwiches, Iceberg is a close second. Dinosaur kale and collard greens are both easy to work with - but have a bit more distinct taste.
Cold Cuts - cold cuts can be replaced with sliced or shredded chicken breast, egg salad, tuna salad, chicken salad or any simple sandwich protein.
Sliced Cheese - shredded cheese or soft cheeses can be subbed for cheese slices

Variations

The options for these lettuce wrap sandwiches are endless, but here are a few of my favorites to help spark your imagination.

BLT Lettuce Wraps: add cooked bacon and fresh tomatoes with EVOO, salt and pepper
Keto Club Lettuce Wrap (low net carbs): cheese, ham, bacon tomato, pickle, mustard, mayo, salt and pepper
Kid Friendly: classic ham and cheese only is a favorite around our house
Healthy Sandwich: skip the cheese and replace mayonnaise with hummus - add extra veggies and a lean protein like turkey breast

Storage

Lettuce wraps can be made in advance and stored for about 24 hours until the lettuce loses its crunchiness. Assemble lettuce wrap sandwich, roll tightly in parchment paper and store in the refrigerator.

Equipment

Parchment paper - it is VERY important not to skip using parchment paper. Things will get messy. It is the base that holds all the ingredients together. The parchment paper should not be much larger than your arranged lettuce. Too much paper makes rolling the sandwiches more difficult.

FAQ's Lettuce Wrap Sandwich

What type of lettuce is best for sandwich wraps?

There are lots of lettuce types that will work, but I find working with large butter lettuce leaves to be the easiest.

Are lettuce wrap sandwiches healthy?

Substituting lettuce for bread lowers both the calories and the carb content. Whether or not a lettuce wrap sandwich is u0022healthyu0022 depends on the meats, cheeses and condiments you choose to include.

Why is my lettuce wrap sandwich falling apart?

It is very important to use the parchment paper to hold all your ingredients together. If your sandwich is falling apart, may not have used theright kind of lettuceor you may have added too many toppings.

VIDEO: How To Make A Lettuce Wrap Sandwich

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