Low on carbs and high on filling, energy-increasing protein, these lettuce wrap recipes make healthy eating easy, delicious and fun.
14 Protein-Packed Lettuce Wrap Recipes
Updated on Dec. 07, 2023
1/13
Cherry-Chicken Lettuce Wraps
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I came up with this amazing recipe when I had a load of cherries on hand. My family polished them off fast, and asked for more. Luckily I had enough fruit to make them again the next day! —Melissa Barlow, Fruit Heights, Utah
Nutrition Facts:
2 filled lettuce wraps: 257 calories, 10g fat (1g saturated fat), 47mg cholesterol, 381mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fruit, 1/2 fat.
2/13
Asian Turkey Lettuce Cups
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
Nutrition Facts:
2 filled lettuce cups: 353 calories, 13g fat (3g saturated fat), 90mg cholesterol, 589mg sodium, 35g carbohydrate (5g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
3/13
Spicy Turkey Lettuce Wraps
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
My go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia
Nutrition Facts:
3 wraps: 212 calories, 9g fat (2g saturated fat), 78mg cholesterol, 655mg sodium, 9g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
4/13
Orange Beef Lettuce Wraps
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
This is a lighter version of a restaurant favorite. I also recommend trying these wraps with ground chicken or turkey.—Robin Haas, Cranston, Rhode Island
Nutrition Facts:
1 wrap: 250 calories, 8g fat (3g saturated fat), 53mg cholesterol, 462mg sodium, 26g carbohydrate (11g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
5/13
Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
6/13
Southwest Turkey Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
If you're tired of the same old taco routine, give these a try. I tweaked a friend's recipe to suit our tastes and my family's loved it since. It's so tasty and low maintenance. —Ally Billhorn, Wilton, Iowa
Nutrition Facts:
3 filled lettuce wraps (calculated without optional toppings): 251 calories, 7g fat (3g saturated fat), 75mg cholesterol, 806mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable.
7/13
Shrimp Lettuce Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Lettuce forms a crispy shell that's full of possibilities, depending on what's in your fridge. Swap shrimp for cooked chicken, pork or tofu. Mix in any veggies you want: carrots, broccoli, snow peas and chopped zucchini are all fantastic add-ins. —Taste of Home Test Kitchen
Nutrition Facts:
2 lettuce wraps: 306 calories, 5g fat (1g saturated fat), 138mg cholesterol, 777mg sodium, 41g carbohydrate (9g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
8/13
Hoisin Turkey Lettuce Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I'm married to a marathon runner, which means dinners need to be healthy but flavor-packed. These low-carb wraps are quick and easy. He loves the health aspect, I love the taste! —Melissa Pelkey Hass, Waleska, Georgia
Nutrition Facts:
2 wraps: 292 calories, 13g fat (3g saturated fat), 79mg cholesterol, 629mg sodium, 19g carbohydrate (11g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
9/13
Spicy Chicken Lettuce Wraps
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is one of my go-to meals when I want a fun dinner. I love the spicy Asian flavors against the cool lettuce and the added crunch of peanuts and water chestnuts. —Brittany Allyn, Nashville, Tennessee
Nutrition Facts:
2 each: 303 calories, 12g fat (1g saturated fat), 67mg cholesterol, 981mg sodium, 20g carbohydrate (7g sugars, 4g fiber), 32g protein.
10/13
Asian Lettuce Wraps
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
Nutrition Facts:
3 lettuce wraps: 259 calories, 12g fat (3g saturated fat), 78mg cholesterol, 503mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
11/13
Easy Buffalo Chicken Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
One time when making sloppy joes, I wanted mine spicy, so I doused it in hot sauce. After that, my mind went wild and I made it Buffalo chicken-style with ground chicken, diced celery and blue cheese crumbles. I've been making it this way ever since. —Jennifer Nielson, Spanish Fork, Utah
Nutrition Facts:
2 lettuce wraps: 198 calories, 6g fat (2g saturated fat), 81mg cholesterol, 612mg sodium, 11g carbohydrate (11g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
12/13
13/13
Peanutty Asian Lettuce Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This recipe packs so much flavor into a beautiful, healthy presentation. I love to serve it as an hors d'oeuvre or as the main dish when I have folks over. It's always a hit! I usually serve it with a little extra hoisin on the side. —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
2 wraps: 313 calories, 16g fat (4g saturated fat), 90mg cholesterol, 613mg sodium, 18g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1/2 starch.
