Lettuce Wrap Sandwiches are a great option for an easy, low carb/low calorie lunch. Making this recipe is simple, create a lettuce "bun" and load it up with your favorite sandwich fillings.
This was my first time using parchment paper to roll a lettuce sandwich and it made things so simple! I used iceberg lettuce because it was what I had on hand and added my favorite chicken salad with juicy tomatoes. It had a nice crunch and most importantly, it didn't fall apart when I ate it.
Mariah S.
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Easy Lettuce Wraps so good, you won't miss the bread!
Sometimes I spend Sunday afternoon preparing elaborate healthy lunch options like chicken burrito bowls or Thai Chicken Salads and .... sometimes I don't. These lettuce wrap sandwiches are a go-to when it's lunch time, I'm hungry and weekend me didn't meal prep.
This recipe was inspired by the time that I ordered an "unwich" at Jimmy John's and subsequently spent $10 on iceburg lettuce, 3 pieces of deli turkey and a squirt of mustard. Delicious, healthy, low carb, but $$$$.
The concept of lettuce wrap sandwiches is simple, ditch the bread for fresh leafy greens. Pile them high with all your favorite sandwich ingredients and use your secret weapon (parchment paper) to makes sure that everything stay wrapped up all nice and tight.
I'll be honest, this isn't a whole family favorite. In fact, all my bread loving boys were appalled, but hey ... that just means that I can roll up 1-2 ahead of time, store them in the fridge, and hungry teenage boys won't bother them. I'd say it's a win all around.
Ingredients
Admittedly, this is more of a technique than a recipe. There is room for all the ingredient options. Think Subway... pick your meat, add your toppings and then finish the whole thing off with a condiment or two.
- Leafy Green Lettuce - large pliable leaves without thick centers work best - use butter lettuce, collard greens, dinosaur kale or the outer layers of iceberg lettuce.
- Deli Meat - use what you have on hand - roasted turkey breast is my go to
- Cheese - cheddar, provolone, Monterrey jack - thin slices work best
- Veggies - tomatoes, cucumbers, pickles, jalapeno ... use what you love and have on hand
- Condiments - hummus, mayo, mustard, ranch, vinaigrette - it's all delicious
Instructions
The easiest way to learn how to wrap your lettuce sandwich wrap is to watch the video included in this post.
Step 1: Arrange your lettuce on parchment paper. Arrange 4-6 (depending on size) lettuce leaves onto a square of parchment paper at a diagonal. Once arranged, the lettuce should measure about 9 x 10 inches. It is ok to layer pieces on top of one another.
Step 2: Add your toppings. Layer on your ingredients. Start with meat and cheese, add veggies and finish with desired condiments. Do not overfill your lettuce wrap or it will be messy to eat.
Step 3: "Roll" your lettuce wrap. Use 2 hands and the parchment paper as your guide. Start with the end closest to you, wrap the parchment paper all the way over the top of your ingredients. Tightly roll the lettuce up, tucking the ends of the parchment paper towards the center as you go. Make sure not to roll the parchment into the sandwich, you may have to gently pull it out a few times. Wrap tightly.
Step 4: Slice and serve. Use a serrated knife to partially slice through the center of the lettuce wrap. Do Not cut all the way through the second layer of parchment. this will help to hold the sandwich together while in fridge and or transit.
Top Tip: To avoid your parchment paper wrapped into the layers of the lettuce wrap, use the paper and both hands to help you roll, but continuously pull the paper out so it doesn't get folded into the wrap. See video for visual.
Substitutions
- Lettuce - butter lettuce is my go-to lettuce leaf when making lettuce wrap sandwiches, Iceberg is a close second. Dinosaur kale and collard greens are both easy to work with - but have a bit more distinct taste.
- Cold Cuts - cold cuts can be replaced with sliced or shredded chicken breast, egg salad, tuna salad, chicken salad or any simple sandwich protein.
- Sliced Cheese - shredded cheese or soft cheeses can be subbed for cheese slices
Variations
The options for these lettuce wrap sandwiches are endless, but here are a few of my favorites to help spark your imagination.
- BLT Lettuce Wraps: add cooked bacon and fresh tomatoes with EVOO, salt and pepper
- Keto Club Lettuce Wrap (low net carbs): cheese, ham, bacon tomato, pickle, mustard, mayo, salt and pepper
- Kid Friendly: classic ham and cheese only is a favorite around our house
- Healthy Sandwich: skip the cheese and replace mayonnaise with hummus - add extra veggies and a lean protein like turkey breast
Storage
Lettuce wraps can be made in advance and stored for about 24 hours until the lettuce loses its crunchiness. Assemble lettuce wrap sandwich, roll tightly in parchment paper and store in the refrigerator.
Equipment
Parchment paper - it is VERY important not to skip using parchment paper. Things will get messy. It is the base that holds all the ingredients together. The parchment paper should not be much larger than your arranged lettuce. Too much paper makes rolling the sandwiches more difficult.
FAQ's Lettuce Wrap Sandwich
There are lots of lettuce types that will work, but I find working with large butter lettuce leaves to be the easiest.
Substituting lettuce for bread lowers both the calories and the carb content. Whether or not a lettuce wrap sandwich is u0022healthyu0022 depends on the meats, cheeses and condiments you choose to include.
It is very important to use the parchment paper to hold all your ingredients together. If your sandwich is falling apart, may not have used the right kind of lettuce or you may have added too many toppings.
VIDEO: How To Make A Lettuce Wrap Sandwich
📖 Recipe
How to Make a Lettuce Wrap Sandwich
- Yield: 1 Lettuce Wrap 1x
Description
Lettuce Wrap Sandwiches are a great option for an easy, low carb/low calorie lunch. Making this recipe is simple, create a lettuce "bun" and load it up with your favorite sandwich fillings.
Ingredients
- 4-6 green lettuce leaves (butter lettuce, dinosaur kale, iceberg, etc.)
- 4-6 slices of deli meat (turkey, ham, salami, etc.)
- 1 slice cheese (cheddar, pepper jack, Swiss, etc.)
- favorite toppings (tomato, pickles, cucumber, jalapeños, etc.)
- favorite condiments (mustard, mayo, hummus, ranch, etc.)
Instructions
- Arrange lettuce wraps on top of a large square of parchment paper. Once arranged, the lettuce should measure about 9" x 10". If your lettuce is small, it is ok to layer tiny pieces on top of one another.
- Layer toppings in any order into the center of the lettuce wrap. I like to put the turkey down first so that the other toppings have a solid base to rest on.
- Using the parchment paper as your guide, tightly roll the lettuce up. Start with the end that is closest to you.
- Once you have begun to roll the lettuce, tuck the ends of the parchment paper towards the center (just like when rolling a burrito).
- Continue to roll the lettuce wrap. Keep everything as tight as possible.
- When the lettuce is completely rolled, wrap the remaining parchment paper around the "unwich" tightly.
- Use a serrated knife to slice through the center at an angle. Do not cut all the way through the second layer. This will help it hold together while in fridge and in transit.
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Brenna Keogh
I'm super confused as to how you are not eating parchment paper with this method! Watched the video and read the instructions. Still confused.
Bailey Sissom
Hi Brenna.. I updated the video. Hopefully it shows a much better method for you!! The previous method did wrap a small amount of paper into the "unwich." I always just pulled it out after cutting the wrap in half. It wasn't a big deal, but the new way is even better!
Lisa Rakowski
Can this be made ahead or will it come out soggy?
Bailey Sissom
Unfortunately I think it would get soggy if made too far ahead of time. That said.. a couple of hours should be fine!
kazy
What lettuce did you use in this video?
Bailey Sissom
I believe I used large Romaine lettuce leaves.