Lettuce wraps have become a popular low-carb and paleo-friendly alternative to tortillas and bread. However, getting them to stay together can be tricky. The key is choosing lettuces that are sturdy and cup-shaped, prepping the lettuce properly, and using the right fillings and assembly method.
Choosing the Right Lettuce
Not all lettuces are created equal when it comes to lettuce wraps. The best options are lettuces that form cups or boats that can hold fillings securely.
Here are the best lettuce varieties to use:
- Romaine lettuce – Romaine forms sturdy cups with its elongated leaves. The crunchy texture also holds up well to fillings.
- Butter lettuce – The cup-shaped leaves of butter lettuce are perfect lettuce wrap vessels. The leaves are also delicate and don’t overpower fillings.
- Iceberg lettuce – Iceberg lettuce leaves are sturdy and naturally cup-shaped. Use the innermost leaves for the best lettuce wraps.
- Boston bibb lettuce – Bibb lettuce leaves are round and delicate but firm enough to use for wraps provided you don’t overfill them.
Lettuces to avoid include leaf lettuces like green leaf, red leaf, oakleaf, etc. These varieties are too delicate and will likely fall apart. Loose-leafed lettuces like arugula and frisee are also not well-suited for wraps.
Prepping the Lettuce
For the best results, be sure to prep the lettuce properly:
- Separate leaves – Gently separate the individual lettuce leaves, being careful not to tear them.
- Wash thoroughly – Make sure to wash the leaves to remove any dirt or residue.
- Pat dry – Dry the lettuce leaves thoroughly using a salad spinner or patting gently with paper towels. Too much moisture will cause them to wilt quickly.
- Remove core (for romaine) – The tough rib running through romaine can be removed for more pliable wraps.
Choosing the Right Fillings
What you put inside the lettuce wraps will impact how well they hold together. Here are some dos and don’ts:
DOs
- Cooked ground meat – Cooked ground beef, turkey, chicken, or pork make excellent lettuce wrap fillings. The meat holds its shape and moisture without getting runny.
- Shredded chicken or pork – Shredding cooked chicken breast, pork tenderloin, or pork shoulder provides filling with substance.
- Chunky fillings – Ingredients like beans, chopped vegetables, rice, quinoa give wraps bulk and texture.
- Shredded cheese – Adding shredded cheese like cheddar, Monterey Jack, or Mexican-style cheese helps bind and stabilize fillings.
- Hummus and bean dips – These protein-rich dips hold their shape inside lettuce wraps.
- Salsa and pico de gallo – The tomatoes and moisture in these chunky sauces help the wraps stick together.
DON’Ts
- Loose, liquidy fillings – Fillings like plain yogurt, cottage cheese, chilis, or salad dressing may seep out of the lettuce leaves.
- Too many wet vegetables – While vegetables are great, too many juicy tomatoes, cucumbers, or salad greens may make wraps soggy.
- Oversized fillings – Large pieces of meat or other fillings can weigh down and tear delicate lettuce leaves. Chop fillings into bite-size pieces instead.
- Dry fillings – Ingredients like plain rice, crumbs, or bread may not have enough moisture to adhere wraps.
Assembling Lettuce Wraps
Using the right technique to bring the lettuce wraps together is key:
- Place a generous tablespoon or two of “glue” ingredients like hummus, bean dip, cheese, salsa, etc on the bottom of the lettuce leaf first to act as an adhesive.
- Add the remaining fillings, leaving about 2 inches clear at the bottom.
- Avoid over-filling. About 1/4-1/2 cup total filling per leaf is ideal.
- Bring the bottom of the leaf over the filling, then fold in the sides and roll up from the bottom. The glue ingredients should seal the wrap shut.
- For extra security, use toothpicks to hold wraps together. Look for lettuce wrap toothpicks which are flat and unobtrusive.
- Chill for 10-15 minutes to allow wraps to set before serving.
Balancing Flavors
Great lettuce wraps combine contrasting textures and flavors to make them even more crave-worthy. Here are some tasty combos to try:
| Fillings | Flavors |
|---|---|
| Shredded BBQ chicken + shredded cabbage + diced mango | Sweet and savory |
| Lean ground beef + black beans + shredded pepper jack + salsa | Savory and spicy |
| Cubed grilled tofu + carrots + peanut sauce | Sweet and nutty |
| Shredded buffalo chicken + shredded lettuce + blue cheese dressing | Savory and creamy |
| Lean ground turkey + hummus + feta + cucumber | Savory and cooling |
Mix and match different proteins, vegetables, cheeses, and sauces to find your perfect lettuce wrap combo!
Troubleshooting Common Problems
Even when you do everything right, lettuce wraps can still fall apart. Here are some common issues and how to prevent them:
Wraps falling open
- Use more “glue” ingredients at the bottom of the wrap
- Make sure fillings are chopped small and well-contained
- Don’t overfill wraps
- Wrap tightly and use toothpicks to secure
Lettuce getting soggy
- Dry lettuce leaves thoroughly and blot up excess moisture from fillings
- Avoid juicy vegetables like tomatoes and cucumbers
- Use fewer wet sauces
- Serve immediately before lettuce wilts
Wraps tearing
- Avoid forcing too much filling into delicate lettuce leaves
- Use romaine or iceberg for heartier wraps
- Keep foods in larger pieces so there are no sharp pokes
- Wrap gently without tearing
Fillings falling out
- Make sure fillings are well-contained and aren’t loose or liquidy
- Use binding ingredients like cheese, salsa, peanut sauce
- Chop foods so they are not too large and bulky
- Don’t overfill the wraps
Storing Lettuce Wraps
To keep your lettuce wraps from getting soggy, follow these storage tips:
- Store lettuce wrap fillings and components separately until ready to assemble wraps. Keep meat, poultry, beans, etc refrigerated.
- Assembled wraps can be tightly wrapped in plastic wrap and refrigerated for up to 8 hours.
- For longer storage or meal prep, keep components separate and assemble when ready to eat.
- Sturdy lettuces like romaine and iceberg can be stored up to 5 days in the fridge if kept dry. More delicate lettuces only last 2-3 days.
- Wash lettuce just before using for wraps. Don’t wash too far in advance.
- Wrap leftovers tightly in foil or plastic wrap.
Serving Lettuce Wraps
Make your lettuce wraps even more enticing with these serving ideas:
- Serve wraps individually plated or in takeout-style boxes for a fun presentation.
- Spear each wrap together with a frilly lettuce wrap toothpick.
- Serve with sauces like ranch, chipotle mayo, or peanut sauce for dipping.
- Include fresh veggie sides like carrot sticks, bell pepper strips, edamame.
- Pair with something crunchy and salty like housemade potato chips, baked wonton crisps or plantain chips.
- Add a salad with vinaigrette dressing for some needed acid and brightness.
- Finish with something sweet like fresh fruit salad or baked apple crisps.
Lettuce Wrap Recipes
Once you get the basics down, the possibilities for tasty lettuce wrap fillings are endless. Here are just a few delicious recipe ideas to get started:
Asian Chicken Lettuce Wraps
Chicken sautéed with mushrooms, water chestnuts, soy sauce, hoisin sauce, ginger and garlic tucked into crisp lettuce leaves.
Santa Fe Turkey Lettuce Wraps
Ground turkey taco meat with black beans, corn, shredded lettuce, pico de gallo and avocado ranch dressing.
Thai Peanut Chicken Lettuce Wraps
Shredded chicken in peanut sauce with carrots, red bell pepper, green onion, and chopped peanuts.
Italian Lettuce Wraps
Ground beef or turkey mixed with marinara sauce, mozzarella, parmesan, and spinach wrapped in lettuce.
Buffalo Chicken Lettuce Wraps
Shredded buffalo chicken, carrots, celery, blue cheese crumbles with ranch dressing.
Veggie Hummus Lettuce Wraps
Hummus, roasted red peppers, artichoke hearts, feta, and spinach for a veggie option.
Conclusion
With the right lettuce choice, preparation, fillings, and assembly technique, you can make lettuce wraps that are compact, flavorsome, and best of all – don’t fall apart. Romaine, iceberg, butter lettuce, and bibb lettuce all make excellent wrap vessels when leaves are separated, washed and dried. Cooked ground meat, shredded chicken, beans, hummus, salsa, and cheese make great binders to hold wraps together. Avoid loose and liquidy fillings. Wrap gently and use toothpicks if needed. Serve wraps individually with fun presentation and accompaniments. The possibilities for delicious fillings are endless, from Asian chicken to Santa Fe turkey and more. With fresh, crave-worthy ingredients wrapped up burrito-style, lettuce wraps are sure to be a healthy hit.
