Learn how to make low carb wraps using lettuce instead of bread for the perfect healthy keto sandwich. These lettuce sandwich wraps are easy to make with the help of parchment paper so that they don’t fall apart.
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Lettuce wraps are one of our favorite easy low carb lunches to make during the week. Lettuce leaves are cool, crispy and the perfect Whole30, keto and paleo alternative in place of bread.
A few of our favorites include these Chicken Lettuce Wraps, Chili Lime Steak Lettuce Wraps, Teriyaki Chicken Lettuce Wraps and Shrimp Lettuce Wraps.
HOW TO MAKE LOW CARB WRAPS:
The great thing about lettuce wraps is that you can use customize them with whatever you have in your pantry or fridge. Using lettuce in place of bread or tortillas keeps them gluten free, grain free and if you leave out the cheese, you’ll have a paleo and Whole30 compliant lunch or light dinner.
If you’ve ever been to Jimmy John’s, they are known for the Unwich, which is basically any of your favorite sandwiches in lettuce wrap form. They also served these lettuce wrap sandwiches at a few deli’s we visited the last time we were in New York City for a brand conference.
For these low carb lettuce wraps, you’re going to need:
- green leaf, romaine lettuce or iceberg lettuce – 5-8 leaves
- organic nitrate free turkey (Our favorite is Applegate or Trader Joe’s)
- organic nitrate free ham (again, we use Applegate or Trader Joe’s)
- sugar free nitrate free bacon (again, we use Applegate or Trader Joe’s)
- cheese – you can use cheddar, swiss, cream cheese or dairy-free cheese (leave out for paleo / Whole30)
- cucumbers
- avocado
- tomatoes
- Dijon mustard
- avocado oil mayo – use homemade mayonnaise or your favorite Whole30 compliant brand – we use Primal Kitchen
WHAT LETTUCE TO USE FOR SANDWICHES?
The key to making keto lettuce wraps that don’t fall apart are using lettuce leaves that are large enough to hold the filling.
I like to use green leaf or romaine lettuce since I like how pliable they are but iceberg lettuce works great if you prefer your lettuce sandwiches with a crunch.
HOW TO WRAP A LETTUCE SANDWICH:
- Place a large parchment paper on your counter or work surface. Layer several lettuce leaves (about 5-8 depending on the size of your lettuce) in the middle of the parchment paper, leaving no gaps.
- Add your fillings to the middle of the lettuce wrap starting with the turkey and ham.
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- Spread mayo and Dijon mustard.
- Add bacon.
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- Layer with cheddar cheese, cucumbers, avocado and tomatoes.
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- Once you add all your fillings, use the parchment to roll the wrap, as tightly as you can. Tuck and fold the sides in and then start rolling up as tightly as you can, beginning with the end closest to you. Continue to roll and tuck tightly – it’s very similar to wrapping a burrito,, an egg roll and rolling sushi with a sushi mat.
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- Once the roll is completely wrapped, tuck the the parchment paper tightly around the lettuce wrap. Use a serrated knife to cut the wrap in half, on a bias.
HOW TO CUSTOMIZE LOW CARB WRAPS:
- tuna salad lettuce wraps
- egg salad lettuce wraps
- ham and cheese lettuce wraps
- chicken salad lettuce wraps
CAN I MAKE LOW CARB WRAPS AHEAD OF TIME?
In this case I would say fresh is best and recommend rolling the keto lettuce wraps on the day you plan to eat it.
If you want to make these for meal prep, I would suggest gathering all the ingredients out and storing them separately in an airtight container or resealable bags. Or if you have a bento-styled lunch box, you can place each component in a separate compartment. Layer and roll the low carb sandwich right before serving.
More low carb recipes:
Zucchini Noodles with Teriyaki Chicken
Shrimp Salad with Avocado and Spinach
- 5-8 green leaf, romaine or iceberg lettuce leaves
- 4 slices organic nitrate free turkey (we use Applegate)
- 2 slices organic nitrate free ham (we use Applegate)
- 1 slice cooked sugar free nitrate free bacon , cut into thirds (we use Applegate)
- 1 slice Cheddar cheese (leave out for paleo & Whole30)
- 3 slices cucumber
- 1/3 avocado , cut into thin slices
- 3 slices tomatoes
- 1 teaspoon Dijon mustard
- 1 tablespoon Whole30 compliant avocado oil mayo (we use Primal Kitchen)
Place a large parchment paper on your counter or work surface. Layer several lettuce leaves (about 5-8 depending on the size of your lettuce) in the middle of the parchment paper, leaving no gaps.
Add your fillings to the middle of the lettuce wrap starting with the turkey and ham. Spread mayo and Dijon mustard. Add bacon. Layer with cheddar cheese (if using), cucumbers, avocado and tomatoes.
Once you add all your fillings, use the parchment to roll the wrap, as tightly as you can. Tuck and fold the sides in and then start rolling up as tightly as you can, beginning with the end closest to you. Continue to roll and tuck tightly - it's very similar to wrapping a burrito,, an egg roll and rolling sushi with a sushi mat.
Once the roll is completely wrapped, tuck the the parchment paper tightly around the lettuce wrap. Use a serrated knife to cut the wrap in half, on a bias.
Wendy -
Wow, we make this all the time! So easy and delicious! Thank you!