8 Delicious Lettuce Wrap Ideas (Under 100Cals)

By Joanna 15/08/2015 In
Recipes
Breakfast
Lunch / Dinner

So I’m going to share with you not one but 8 variety of lettuce wrap ideas, which are light, fresh, crunchy, nutritious and bursting with flavours. All these recipes are less than 100 calories and make the perfect summer snack. They are extremely simple and quick to put together, so be sure to watch till the end of the video. Let’s start cooking!

1) Chicken & Mango Salsa (Serves 4)

Chicken & Mango Salsa makes the perfect combination as a light & refreshing starter.

For the filling you’ll need:

INGREDIENTS
1) 4oz (113g) Baked Chicken Breasts, diced into cubes – 144Cals
**Choose to grill, bake or lightly pan-fry the chicken breasts.
2) ½ medium (110g) Mango, peeled and diced into small cubes – 65Cals
3) ½ medium (140g) Cucumber, diced into small cubes – 23Cals
4) 1 medium Spring Onion, thinly sliced – 5Cals
5) A handful of Coriander, roughly chopped – 1Cal

To make the dressing, you’ll need:

DRESSING
1) Juice from 1 lime – 11Cals
2) ½ tbsp. Sesame Oil – 60Cals
3) ½ tbsp. Honey – 32Cals

TOTAL CALS – 341Cals / 4 = 85.25Cals per serving

STEPS:
1) In a small bowl, combine lime juice, sesame oil and honey. Set aside.
2) In a large bowl, add chicken breast cubes, mango, cucumber, spring onion and coriander. Combine well.
3) Toss in the dressing and mix until evenly coated.
4) To assemble, spoon generous amount of chicken and mango salsa mixture onto lettuce leaves and serve.

You get sweetness from the mango and crunchiness from the cucumber. So refreshing and light!

2) Vegan Black Beans & Sweet Potato (Serves 4)

Next is a combination of beans & sweet potato. Absolutely yummy and great for vegans.

For the filling you’ll need:

INGREDIENTS
1) ½ can (130g) Black Beans, rinsed & drained – 123Cals
*Option: Any other beans of your choice
2) 1 large (180g) Sweet Potato, baked & diced into cubes – 162Cals
3) ¼ medium Red Onion, finely diced – 10Cals
4) A handful of Coriander, roughly chopped – 1Cals
5) Salt & Pepper to taste

To make the dressing, you’ll need:

DRESSING
1) Juice from 1 Lime – 10Cals
2) ½ tbsp. Olive Oil – 60Cals
3) ½ tsp. Cumin – 4Cals
4) ½ tsp. Smoked Paprika – 4Cals

Total Cals – 374Cals / 4 = 93.5Cals

STEPS:
1) In a small bowl, combine lime juice, olive oil, cumin and smoked paprika. Set aside.
2) In a large bowl, add black beans, sweet potatoes, red onion and coriander. Combine well.
3) Toss in the dressing and season with salt and pepper. Mix until evenly coated.
4) To serve, spoon generous amount of black beans & sweet potato mixture onto lettuce leaves.

3) Spicy Tofu Mushroom Wrap (Serves 6)

If you’re vegan and you enjoy Asian flavours, then make this Spicy Tofu Mushroom Lettuce Wraps.

For the filling you’ll need:

INGREDIENT
1) 1 packet (300g) Firm Tofu, drained, cut into small cubes – 286Cals
**100g – 114.3Cals
2) 1 cup (70g) Button Mushroom, chopped – 11Cals
3) ½ medium Red Bell Pepper, diced into cubes – 19Cals
4) A handful of Fresh Coriander, finely sliced – 1Cal
5) 2 tbsp (20g) Cashew Nuts, crushed– 110Cals
*Option: other nuts of your choice
6) 2 Red Chilli, deseeded and finely sliced
7) ½ tbsp Sesame Oil – 60Cals

To make the dressing, you’ll need:

Dressing
1) Juice from 1 Lime – 10Cals
2) 2 tbsp. Soy Sauce – 18Cals
3) 1 tbsp Water

Total Cals – 515Cals / 6 = 86Cals

STEPS:
1) In a small bowl, combine soy sauce, lime juice and water. Set aside.
2) Heat sesame oil over medium-high heat. Add mushroom and cook for 2 – 3 minutes under slightly tender.
3) Add tofu and sear until lightly brown for about 2 – 3 minutes on each side.
4) Next, toss in red bell pepper, chilli and cashew nuts. Cook very quickly for about 1 minute and stir in the soy sauce mixture.
5) Continue cooking for another 2 – 3 minutes until sauce has reduced slightly. Remove from heat and allow it to cool down.
6) To serve, spoon generous amount of tofu mixture onto lettuce leaves and sprinkle with coriander.

Tofu is a great source of protein for vegans and mushroom is packed with Vitamin D. The hint of chilli adds a nice twist to the dish.

4) Smoked Salmon (Serves 4)

Next is another Asian flavoured lettuce wrap with my all time favourite protein, smoked salmon.

For the filling you’ll need:

INGREDIENTS
1) 100g (3.5oz) Smoked Salmon, sliced – 181Cals
2) ½ cup Carrots, shredded – 20Cals
3) ½ cup Cucumber, shredded – 8Cals
4) ½ cup (75g) Cherry Tomatoes, halved – 13.5Cals

To make the dressing, you’ll need:

DRESSING
1) Juice from 1 Lime – 10Cals
2) ½ tbsp. Fish Sauce – 3Cals
3) ½ tbsp. Honey – 32Cals
4) ¼ cup Jalapeno, thinly sliced – 7Cals
5) 1 medium Spring Onion, thinly sliced – 5Cals

TOTAL CALS: 279.5Cals / 4 = 70Cals

STEPS:
1) In a bowl, combine spring onions, jalapenos, lime juice, fish sauce and honey. Allow the ingredient to marinate 15 minutes at room temperate.
2) In a large bowl, add smoked salmon, carrots, cucumber and cherry tomatoes. Combine well.
3) Toss in the dressing and mix until evenly coated.
4) To assemble, spoon generous amount of smoked salmon mixture onto lettuce leaves and serve.

No cooking is required for this, so this makes a nutritious and convenient dish.

5) Creamy Tuna & Corn (Serves 4)

5th yummy lettuce wrap is Creamy Tuna & Corn.

For the filling you’ll need:

INGREDIENTS
1) 1 can (120g) Tuna Chunks, drained – 138Cals
2) ½ cup (80g) Whole Corns, cooked – 71.5Cals
3) ½ medium Red Bell Pepper, diced into cubes – 19Cals
4) ¼ cup Olives, sliced – 39Cals
5) 1 medium Spring Onion, thinly sliced – 5Cals
6) Salt & Pepper to Taste

To make the dressing, it’s

Dressing
1) ¼ cup (65g) Plain Yogurt – 34.5Cals
2) Juice from ½ Lemon – 6Cals

TOTAL CALS – 313Cals / 4 = 78Cals

STEPS:
1) In a small bowl, combine yoghurt and lemon juice. Set aside.
2) In a large bowl, add tuna chunks, corns, red bell pepper, olives and spring onion. Combine well.
3) Toss in the dressing and season with salt & pepper. Mix until evenly coated.
4) To assemble, spoon generous amount of tuna and corn mixture onto lettuce leaves and serve.

The simple combination of tuna and corn can never go wrong and the natural creaminess of yoghurt brings this dish together.

6) Vegan Quinoa & Black Bean Wrap

Next is a Mexican inspired Vegan Quinoa & Black Bean wrap. This dish is so colourful, it’s bursting with flavours and extremely easy to make; even the quinoa is cooked right in the pan!

You’ll need:

INGREDIENTS (Serves 8)
1) ½ cup uncooked Quinoa – 321.5Cals
2) ½ can (130g) Black Beans, rinsed & drained – 123Cals
*Option: Any other beans of your choice
3) 1 medium tomato, deseeded & diced into cubes – 22Cals
4) ½ cup (80g) Whole Corns, cooked – 71.5Cals
5) ½ Avocado, diced – 161Cals
6) 2 Garlic Cloves, minced – 10Cals
7) ¼ cup Jalapenos, thinly sliced – 7Cals
8) 1 cup Water
9) A handful of Fresh Coriander, roughly chopped – 1Cal
10) Juice from 1 Lime – 10Cals
11) ½ tbsp Olive Oil – 60Cals
12) 1 tsp Chilli Powder – 8Cals
13) ½ tsp Cumin – 4Cals
14) Salt & Pepper to Taste

TOTAL CALS – 799 / 8 = 100Cals

STEPS:
1) In a pan, heat olive oil over medium-high heat.
2) Add garlic and jalapenos. Cook until fragrant for about 1 minute.
3) Stir in quinoa, water, black beans, tomatoes, corn, chili powder and cumin; season with salt and pepper.
4) Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through. This will take about 12 – 15 minutes.
5) Once quinoa is cooked, turn off the heat and stir in the avocado, lime juice and coriander. Remove from heat and allow it to cool down slightly.
6) To assemble, spoon generous amount of quinoa mixture onto lettuce leaves and serve.

This dish is bursting with so many amazing flavours, from the hint of spice from the chilli powder and jalapeno, creaminess from the avocado, cooked with quinoa, one of the world’s healthiest foods. So so good!

7) Garlic Shrimp & Egg with Avocado

Well if you have tried my egg and avocado breakfast, let’s take it a notch up and make this yummy Garlic Shrimp & Egg with Avocado Lettuce Wrap.

What you’ll need are:

INGREDIENTS

1) 20 medium-sized Shrimps – 120Cals
2) 2 Eggs, hard boiled and finely sliced – 156Cals
3) ½ an Avocado, mashed – 161Cals
4) 2 Garlic Cloves, minced – 10Cals
5) 1 tsp Olive Oil – 40Cals
6) Salt & Pepper to Taste

Total Cals – 487Cals / 5 = 97.4Cals

STEPS:
1) In a pan, heat olive oil over medium heat.
2) Add garlic and toss very quickly for about 1 minute until fragrant and lightly brown.
3) Then toss in the shrimps and cook for about 2 – 3 minutes until shrimps are just pink on both side. Do not over cook or they’ll be dry and hard.
4) Set aside and allow shrimps to cool down slightly.
5) In a large bowl, add shrimps, eggs and mashed avocado. Season with salt & pepper. Combine well.
6) To serve, spoon generous amount of shrimp and egg mixture onto lettuce leaves.

I love garlic shrimp, and that mixed with eggs and the natural creaminess of the avocado is just a perfect match. You have to try it!

8) Tropical Fruit Salad (Serves 5)

And finally, it has to be a bite of refreshing Tropical Fruit Salad.

For the filling you’ll need:

INGREDIENTS
1) ½ cup (75g) Cherry Tomatoes, halved – 13.5Cals
2) 1 small Green Apple, sliced into cubes – 78Cals
3) 1 medium Kiwi, sliced – 46Cals
4) ½ cup (82.5g) Pineapple, diced into cubes – 75Cals
5) ¼ cup Dried Cranberries – 92Cals
*Options: raisins, currants, or dates.
6) 2 tbsp (20g) Cashew Nuts, crushed– 110Cals
*Option: other nuts of your choice

As for the dressing, you’ll need:

DRESSING
1) ¼ cup (65g) Plain Yogurt – 34.5Cals
2) Juice from ½ Lemon – 6Cals

Total Cals – 455Cals / 5 = 91Cals per serving

STEPS:
1) To make the dressing, combine yoghurt and lemon juice. Set aside.
2) In a large bowl, add cherry tomatoes, green apple, kiwi, pineapple, dried cranberries, and cashew nuts. Combine well.
3) Toss in the dressing and mix until evenly coated.
4) Spoon generous amount of fruit mixture onto lettuce leaves and serve.

All these lettuce wrap fillings can be served immediately after cooking or chilled. You can store the leftover filling in the fridge and it will last up to 3 days. They are wonderfully light, nutritious and absolutely delicious.

I made 8 variations for you, so that you can make one day. Have this as your snack, starter or even as a main meal. Lettuce wrap is a great way to add more greens into your diet. Try them out, make them for your family and friends and let me know which is your favourite in the comments below. All the best!

 

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