If you are looking for a low carb sandwich option, then this Lettuce Wrap Sandwich is it! All your favourite sandwich fillings, wrapped in some big lettuce leaves instead of a flour wrap. All the flavour, but less of the carbs. It's a healthy sandwich without bread.
About Lettuce Wrap Sandwiches
Sandwiches are life, right? Is there anything you CAN'T put in a sandwich? Bread is a bit of a weakness of mine and whilst it isn't something I am ever going to cut out (hello sourdough), I love finding some bread free versions of my favourite foods.
Giant iceberg lettuce leaves make SUCH a good wrap to hold all the sandwich filling together. Not only is it a low carb alternative to bread or a flour wrap, but you get the added bonus of that freshness and the crunch too.
These lettuce wraps also pack up really well for lunch boxes and picnics. Read on for all our tips for how to make a lettuce wrap and the different ways to adapt it.
Looking for some more low carb options? Try our delicious Burger Bowl, easy Portobello Mushroom Pizza or our comforting Turkey Lasagna.
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Lettuce - We used iceberg lettuce as the leaves are big and bendable. You could use romaine lettuce, but we don't find that it wraps as well.
- Chicken - This is our protein for the lettuce sandwich wrap. We used leftovers from our Slow Cooked Chicken Breasts. You could use deli turkey slices or ham. For a veggie version, why not use hummus or halloumi?
- Onion - This adds some extra crunch and flavour. We added our Pickled Red Onions. These are SO good, we would put them on everything.
- Tomato - Make sure to chop this up small, so that the lettuce wrap sandwich still rolls up easily.
- Cheese - We used a vintage cheddar, because it's a really strong flavour and a little goes a long way.
- Carrot - Some grated carrot for extra nutrients, colour and crunch.
- Caesar dressing - This is optional, but a little sauce on a sandwich is a must, right? And the same goes for a lettuce sandwich. We used our homemade healthy Caesar salad dressing, and you only need a tablespoon.
Variations
The great thing about these lettuce wrap sandwiches is that they are so adaptable. Basically, whatever you would put in a sandwich would work here.
The only "rule" is, try to make it so there is nothing with sharp edges, and that it is all chopped small, as you don't want it to poke a hole in the lettuce wrap. It will make it very messy for eating!
Protein - We went with leftover chicken, as that is what we had. But you could grill up some fresh chicken. You could use use flaked cooked salmon fillet, or smoked salmon. Tuna mayo works well too. For a veggie option, you could do mashed chickpeas, hummus or even our cottage cheese egg salad.
Salad - We like to add as much colour and nutrients to these lettuce sandwiches as possible. You could add some roasted vegetables, avocado slices, pickles, chillies, sun-dried tomatoes, sauerkraut. Basically, any salad that you would add to a sandwich.
Sauce - You could just add some mayo, but the Caesar dressing works so well. Sriracha is another good addition, or a chutney if you want something with a bit more texture.
How to Make a Wrap with Lettuce - Step by Step
- Step 1: Carefully remove 3 leaves from an iceberg lettuce, making sure they don't break. Lay them on a sheet of baking paper, so they are overlapping a little.
- Step 2: Fill your lettuce wrap with all the filling. Make sure it is not overfilled, because you want to still be able to roll up your lettuce sandwich wrap.
- Step 3: Carefully fold the lettuce over the filling, like you would when making a burrito. Fold the sides in, then the bottom, and then roll it up. Fold the baking paper over it in the same way and roll it up tight.
- Step 4: Use a sharp knife and cut your lettuce wrap open in the middle.
Serving Suggestions
We love the amount of choice there is when it comes to sandwich sides. Seeing as these lettuce wraps are a low carb option, you might not want carbs on the side, or you might because the wrap itself is low carb.
Either way, we have got you covered.
Some kind of potato is always a good side dish. Why not try our Air Fryer Fries, Air Fried Potato Slices or Baked Sweet Potato Fries.
If you want some salad or slaw on the side, then try our Little Gem Salad, Watercress Salad or No Mayo Coleslaw.
Extra Tips
- Why not add some cooked chopped bacon to give this more of the Caesar salad flavour?
- Make sure you dry your lettuce carefully after washing so you don't end up with a soggy wrap.
- To eat this, you just fold down the parchment paper until you can see the lettuce and enjoy!
- The rolling of these might take a bit of practise, but that just means you get to eat more of them. Bonus! Using the parchment paper is a must for rolling these and making sure it doesn't get really messy.
Frequently Asked Questions
These are best eaten straight away. However, you can wrap them up and keep them in the fridge for up to 24 hours. They will start to go a little soggy though, and the lettuce gets limp. We do not recommend freezing these.
Iceberg lettuce is best. We have tried romaine, but it doesn't fold as well and cracks easier. We have use little gem for mini versions before.
Carefully fold the lettuce over the filling, like you would when making a burrito. Fold the sides in, then the bottom, and then roll it up. Fold the baking paper over it in the same way and roll it up tight.
More Sandwich Recipes
If you’ve tried this lettuce wrap recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
Low Carb Lettuce Wrap Sandwich
Ingredients
- 90 g (3 oz) Chicken breast - cooked and diced
- 3 leaves Iceberg lettuce
- 2 tablespoon Pickled red onion
- 4 Cherry tomatoes - diced
- 15 g (0.5 oz) Cheddar cheese - mature; grated
- 1 tablespoon Caesar salad dressing
- 0.25 Carrot - grated
Instructions
- Carefully remove 3 leaves from an iceberg lettuce, making sure they don't break. Lay them on a sheet of baking paper, so they are overlapping a little.
- Fill your lettuce wrap with all the filling. Make sure it is not overfilled, because you want to still be able to roll up your lettuce sandwich wrap.
- Carefully fold the lettuce over the filling, like you would when making a burrito. Fold the sides in, then the bottom, and then roll it up. Fold the baking paper over it in the same way and roll it up tight.
- Use a sharp knife and cut your lettuce wrap open in the middle.
Recipe Tips
- Why not add some cooked chopped bacon to give this more of the Caesar salad flavour?
- Make sure you dry your lettuce carefully after washing so you don't end up with a soggy wrap.
- To eat this, you just fold down the parchment paper until you can see the lettuce and enjoy!
- The rolling of these might take a bit of practise, but that just means you get to eat more of them. Bonus! Using the parchment paper is a must for rolling these and making sure it doesn't get really messy.
Nutritional Information
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
TAYLER ROSS says
I made this wrap for lunch today and it was excellent! Definitely going on my regular lunch rotation!
Charah says
Perfect for my diet, thanks for sharing
Beth says
These are so good! I made them for lunch today, and I'm totally satisfied. I'm usually reaching around for something else, but not today!
Paula says
I love making these for lunch at the office. so good!