Lettuce wraps have become a popular low-carb and gluten-free alternative to tortillas and bread. When choosing which lettuce to use, it’s important to pick one that is sturdy enough to hold fillings but alsoadds flavor. The most common varieties used are butterhead, romaine, iceberg, and green/red leaf lettuce.
Butterhead Lettuce
Butterhead lettuce includes Boston and bibb lettuce. The leaves are soft, flexible, and somewhat sweet tasting. This variety doesn’t hold up quite as well as others but provides a delicate texture.
Pros
- Tender and sweet flavor
- Smooth, delicate texture
Cons
- Leaves are more delicate and prone to tearing
- Can become soggy and limp more quickly
Romaine Lettuce
Romaine has crisp, elongated leaves with a rib down the center. It has a mild flavor and sturdy crunch.
Pros
- Crunchy texture stands up well to fillings
- Sturdy ribs help leaves hold their shape
- Mild flavor pairs well with many fillings
Cons
- Can sometimes be overly crunchy
- Takes up more space than delicately leafed varieties
Iceberg Lettuce
Iceberg lettuce is known for its very crisp, almost crunchy texture. The leaves are pale green and thick.
Pros
- Very sturdy and crunchy
- Holds up well to heavy fillings and sauces
Cons
- Can be too crunchy for some preferences
- Has very mild, some say watery, flavor
Green Leaf Lettuce
Green leaf lettuce has ruffled, loosely packed leaves with a delicate texture. The flavor is mildly sweet and earthy.
Pros
- Delicate, tender texture
- Adds color and visual appeal
- Soft sweet flavor
Cons
- Leaves are prone to tearing
- Can become soggy more quickly
Red Leaf Lettuce
Red leaf lettuce is very similar to green leaf but with a dark red tinge to the leaves. It has an earthy, mineral-like flavor.
Pros
- Attractive color
- Delicate texture
- Slightly more robust flavor
Cons
- Still prone to tearing
- Red pigment can bleed into fillings
Butter, Romaine, or Iceberg: Which is Best?
When deciding among these top contenders, consider what qualities are most important for your particular lettuce wrap fillings:
| Lettuce | Texture | Sturdiness | Flavor |
|---|---|---|---|
| Butterhead | Delicate | Poor | Sweet |
| Romaine | Crisp | Excellent | Mild |
| Iceberg | Very crisp | Excellent | Mild to watery |
Butterhead lettuces like Boston and bibb provide the most delicate and sweet flavor, but don’t hold up well to heavy fillings. Romaine is the best choice when you need a sturdy lettuce that will support hearty fillings while still providing crunch and a neutral taste. Iceberg can also hold up well but lacks flavor. Use it when you have a flavorful filling that will benefit from the crisp lettuce texture without overshadowing it.
Other Lettuce Varieties
While butterhead, romaine, and iceberg are the most common choices, other lettuces can also work well for lettuce wraps:
Green and Red Oak Leaf
Oak leaf lettuces have tender fan-shaped leaves. They are similar to green and red leaf but with a slightly firmer texture. Their visual appeal makes them nice for appetizer wraps.
Mache
Also known as lamb’s lettuce or corn salad, mache has small tender leaves and a distinct nutty, earthy flavor. It works best with simple fillings to let its flavor shine through.
Frisée
Frisée has very finely divided, lacy leaves. It has a slightly bitter and earthy taste. The delicate look complements rich fillings like eggs or creamy cheeses.
Radicchio
Radicchio leaves are purple-red with white ribs. They have a pleasant bitter and spicy taste that goes well with bold flavors like balsamic, blue cheese, or grilled foods.
Tips for Preparing Lettuce Wraps
To help your lettuce wraps hold together and avoid sogginess:
- Pat lettuce leaves dry if just washed and towel dried. Any moisture can make them prone to wilting.
- Avoid overloading the lettuce with wet ingredients like sauces and dressings.
- Layer sturdier ingredients on the bottom and wetter items towards the top.
- Wrap the lettuce around the fillings tightly so there are no gaps for contents to leak out.
- Cut or tear romaine and iceberg leaves to more manageable sizes if using whole leaves.
- Chill assembled wraps for 10-15 minutes to help lettuce crisp back up.
Fillings for Lettuce Wraps
Lettuce wraps are highly versatile. Almost any combination of proteins, veggies, cheeses, grains and sauces can be used as fillings. Here are some tasty favorites:
Southwest Chicken Lettuce Wraps
- Shredded chicken
- Black beans
- Corn
- Diced tomatoes
- Shredded cheese
- Avocado
- Salsa or southwest dressing
Asian Chicken Lettuce Wraps
- Ground chicken
- Water chestnuts
- Bean sprouts
- Scallions
- Sesame oil
- Soy sauce
- Hoisin sauce
- Chopped peanuts
Greek Lettuce Wraps
- Hummus
- Diced cucumber
- Tomato
- Feta cheese
- Red onion
- Kalamata olives
- Lemon vinaigrette
Taco Lettuce Wraps
- Ground beef or turkey
- Shredded cheese
- Diced tomatoes
- Salsa
- Sour cream
- Avocado
Conclusion
When making lettuce wraps, the most important choice is which variety of lettuce to use. Butterhead lettuces provide the most delicate texture and sweet flavor but don’t hold up well. Romaine and iceberg are sturdier options that can support heartier fillings. Beyond the lettuce, experiment with fun combinations of proteins, veggies, cheeses and sauces to find your perfect lettuce wrap fillings.