Healthy Lettuce Wrap Recipe – Low Carbs, Low Calorie Food


I am a huge fan of wraps and it is my all-time go-to meal. It is quick, easy and extremely healthy.

I heard about lettuce wraps from many of my vegan friends and tried making my version of ‘Lettuce wrap’ a couple of days ago (Of course not 100% vegan if you exclude the cottage cheese).

At first, I was so sceptical about the taste but I swear it turned out to be extremely yummy.

This healthy lettuce wrap is the best alternative if you are on a low carb or no-carb diet.

So, the recipe I am going to share in this article is one way of making a lettuce wrap.

You can really do experiments as per your taste and add or subtract ingredients according to your calorie intake chart.

Let me first give you the list of ingredients we will be requiring to make these lettuce wraps.

I am making 2 lettuce wraps so the quantity will be according to that.

For the stuffing we will use:

  • 1 fresh lettuce
  • 1 carrot 
  • 6-7 garlic pods
  • 1 cup broccoli florets
  • Red and yellow bell pepper
  • 100 gm cottage cheese slab (*Exclude this if you are a vegan)
  • Few Boiled corn kernels
  • Soya sauce
  • Vinegar
  • Red chilly sauce

For The Spread Over the Lettuce Leaves:

  • Mustard sauce or
  • Cream cheese

For Dressing:

  • Diced cottage cheese
  • Diced Walnut pieces 
  • Pomegranate seeds
  • Chia seeds and 
  • Pumpkin seeds

Method- How To Make? 

The first step we have to do is to carefully and neatly take out whole lettuce leaves. 

We need to use 2-3 layers to form a perfect cup in order to hold all the stuffings.

Take a big bowl and add icy chilled water and add a few ice cubes.

Submerge the lettuce cups completely.

This will keep our lettuce leaves fresh and crunchy.

Now, Let’s prepare our stuffing.

First, wash all the veggies thoroughly.

Finely mince garlic pods.

Shred the carrot into thin long slits. 

Dice the bell peppers into long thin slices.

Strain the water from broccoli florets and boiled corn kernels.

Take the cottage cheese slab and cut it into small square pieces like these.

Finely mince the remaining one block of cottage cheese-like this and keep it aside for the dressing

Take a pan and add approx. 1 tbsp of olive oil into it.

Add finely minced garlic.

Once the garlic turns “goldenish” add drained broccoli florets and sauté for a few seconds.

Cover the pan with a lid and let the broccoli cook for 30 seconds.

Add shredded carrot pieces. Sprinkle some salt and saute them.

Again cover the lid for a few seconds.

Finally, add bell peppers and corn kernels.

Sprinkle some more salt and pepper this time and sauté for a few seconds.

Add 1 tbsp soya sauce

1 tbsp white vinegar

Half a tsp red chilly sauce 

And sprinkle some chilly flakes over it.

Add cottage cheese pieces sauté for a minute and cover the lid.

Let it cook for another 1 minute.

Switch off the flame and keep it aside to cool down a bit.

Once it cools down, start assembling the lettuce cups.

First, drain the cold water and wipe the lettuce leaves with a clean cloth gently.

Then assemble 2 to 3 layers of leaves to make a cup.

On one lettuce cup, I am spreading cream cheese and on another one mustard sauce.

So, if you want a creamier taste then you can use a cheese spread or cream cheese and if you want it to be a bit tangy and sour then use mustard sauce.

Now slowly and carefully fill the stuffing in both the lettuce cups.

Sprinkle some chia seeds.

Sprinkle some pumpkin seeds. 

In one wrap I am adding pomegranate seeds to give it a bit of sweetness.

Sprinkle diced walnut pieces.

Finally, garnish with shredded cottage cheese.

And our super delicious and crunchy lettuce wrap is ready.

Hog onto them.

Bon appetite!

Nutritional value of 2 lettuce wraps:

Total Calories per lettuce wrap – 248

100 gm Lettuce leaves – 14 calories

5 gm (1tsp) Cream cheese – 17 calories

5.3 gm (1tsp) Mustard sauce – 3 calories

50 gm Carrot – 20 calories

150 gm (1 cup) red & yellow bell peppers – 39 calories

71 gm (1 cup) Broccoli florets – 24 calories

8 gm (1 tbsp) finely minced Garlic – 12 calories

31.7 gm / 15 ml (1 tbsp) Virgin Olive oil – 121 calories

16.2 gm / 15 ml (1 tbsp) Soya sauce – 9 calories

15.1 gm / 15 ml (1 tbsp) White Vinegar – 3 calories

4.8 gm / 5 ml (1 tsp) Red Chilly sauce – 0 calories

21gm (2 tbsp) Boiled Corn kernels – 20 calories

100 gm Cottage Cheese (Paneer) – 98 calories

30 gm (1 tbsp) Pomegranate seeds – 20 calories

7 gm (1 tbsp) diced Walnuts – 46 calories

3.4 gm (1 tsp) Chia seeds – 17 calories

7.4 gm (1 tbsp) Pumpkin seeds – 33 calories

Total Calories. – 497

Hope you liked the recipe.

Let me know in the comments below if you have any questions.

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