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Easy Lettuce Wraps

These Easy Lettuce Wraps are the perfect light snack or meal to make. This gluten-free lettuce wrap is currently trending due to its flavor, protein, and fiber. It only takes a few minutes to make. PLUS it’s super crunchy and refreshing.

This recipe was contributed by dietetic intern Dani Glutenplan.

Table of Contents

Easy Lettuce Wraps - Tayler Silfverduk, celiac dietitian

Why Easy Lettuce Wraps are Great

Lettuce wraps are gaining in popularity and are a refreshing alternative to bread or tortillas. Using lettuce as a substitute can give you an extra crunch and provide a light snack or meal.

But don’t feel like you have to swap gluten-free bread and tortillas for lettuce! If it’s more satisfying for you to use them, then do it! But if you’re looking for a fun way to add greens into your life, give this recipe a try!

How Do You Make Easy Lettuce Wraps?

The beauty of lettuce wraps is their simplicity. When making them, all you do is wash and dry your head of lettuce and cut them into individual pieces. Then you fill the wrap with anything of your choice, including this chickpea recipe, chicken, vegetables, etc.

I’m thinking this will be another creative way I’ll use my One-Pot Chicken and Rice leftovers. 

Choosing the Best Lettuce for Wraps

In order to choose the best lettuce for your wrap, you need lettuce that is sturdy and will hold the mixture inside. Some great examples are Romaine and Iceberg lettuce. Romaine and Iceberg are both perfect for lettuce cups because they can hold a mixture without breaking.

If you’re looking for more crunch, you can also use cabbage! It’s another sturdy alternative. And remember, if you’re looking to boost iron on a gluten-free diet, dark leafy greens are great for that!

Easy Lettuce Wraps - Tayler Silfverduk, celiac dietitian

How do You Keep Lettuce Wraps Crisp?

Lettuce cups typically last about 4 days. To keep the lettuce leaves crisp for wrapping, you can store them stacked in a container with wet paper towels in between each lettuce leaf. 

Also, it is important to make sure your lettuce is fully dry. You can use a salad spinner or even just a towel to pat them dry before storage.

How do You Keep Easy Lettuce Wraps From Falling Apart?

When making lettuce cups, you can do it in many ways. Either you can place the mixture inside and eat it like a hotdog, or you can fold the bottom in and the slides over, and wrap it like a burrito. To keep it from falling apart, it is important to tuck in the lettuce and keep everything tight. If you want, you can wrap the outside in foil or plastic wrap so nothing falls out.

Tips for Making These Easy Lettuce Wraps

Now we’ve established that these wraps might not seem easy to make. So here are 4 tips to make your lettuce wrapping days go smooth:

  • Make sure you have a big, crisp piece of lettuce
  • Make sure the mixture is tightly packed in the lettuce
  • Add your favorite ingredients to the wraps
  • Have fun!

Easy Swaps and Modifications

When making these Easy Lettuce Wraps, you can adjust the recipe as needed. From swapping the lettuce leaves for cabbage for a crunchier option. To using tahini and hummus instead of mayo to make this a vegan lettuce wrap.

You could also boost protein by using tofu or lean chicken in the filling instead of chickpeas. And you can boost flavor with your favorite seasonings and sauces. No matter what you choose, it is easy to alter the mixture and make it your own healthy snack!

Troubleshooting Your Lettuce Wraps

Making these Lettuce Wraps might sound anything but easy, however, let me share common tips to address pitfalls often encountered when making these wraps.

  • Lettuce keeps tearing: If your lettuce keeps tearing and falling apart, try a different type of lettuce, or wrap it in plastic wrap or foil to avoid spillage. 
  • Filling keeps falling out: If your filling keeps falling out of the lettuce wrap, make sure you’re choosing pieces of lettuce with no holes and you’re not overfilling the wrap.

Easy Chickpea Lettuce Wrap Recipe

How to use lettuce cups to make Easy Lettuce Wraps!
Prep Time15 minutes
Course: Salad, Salads, side dish, Snack, Snacks
Servings: 4 people


  • 1 can chickpeas (16oz can)
  • 2 tbsp mayo of choice
  • 2 tbsp plain yogurt of choice
  • 3 tbsp lemon juice
  • 1 tsp garlic 1
  • 1 tsp curry powder
  • 1/2 cup chopped carrots
  • 1/2 stalk chopped celery
  • Pinch green onion, chopped
  • Pinch minced cilantro, chopped
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup chopped almonds
  • 1 head lettuce of choice


  • Mash a chickpeas in a large bowl
  • Add and thoroughly mix the mayonnaise, greek yogurt, lemon, garlic, curry powder, chopped green onion, minced cilantro, salt, pepper, chopped celery, chopped carrots, and chopped almonds into the chickpea mash
  • Once everything is mixed, wash and dry the head of lettuce
  • Separate the lettuce into individual pieces to make a cup
  • Place the amount of mixture of your choice into each lettuce cup (be sure not to overfill)
  • Enjoy!

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