Asian Inspired Gluten Free Lettuce Wraps | Healthy 30 Minute Recipe

These Asian inspired gluten free lettuce wraps are quick, healthy, and packed with flavor. A perfect 30-minute dinner or appetizer for the whole family.

Introductio

If you’re craving a light yet flavorful meal, these Asian-Inspired Gluten Free Lettuce Wraps are the perfect choice. Made with tender ground chicken (or turkey), fresh veggies, and a savory gluten-free sauce, they deliver all the taste of your favorite restaurant wraps but healthier and faster. They’re low-carb, gluten-free, and ready in under 30 minutes, making them perfect for weeknight dinners, meal prep, or party appetizers.

Why this gluten free lettuce wrap recipe is the best:

• Naturally gluten-free and low-carb.
• Quick—ready in just 30 minutes.
• Customizable with chicken, turkey, shrimp, or tofu.
• Fresh, light, and packed with Asian-inspired flavor.

Ingredient Notes:

• Lettuce – Use butter lettuce, iceberg, or romaine for sturdy wraps.
• Ground Chicken (or Turkey) – Lean protein base; you can also use shrimp or tofu.
• Vegetables – Diced bell peppers, shredded carrots, and green onions add crunch.
• Gluten-Free Soy Sauce (or Tamari) – For a salty, umami flavor.
• Garlic & Ginger – Freshly minced for authentic Asian taste.
• Hoisin Sauce (Gluten-Free) – Adds a sweet-savory balance.
• Sesame Oil – For nutty depth.
• Rice Vinegar – Light acidity to balance flavors.

Step-By-Step Guide

Step 1 — Prep (10 min)

1. Wash lettuce leaves, spin or pat dry thoroughly; refrigerate upside down on paper towels to keep crisp.
2. Dice onion and bell pepper, shred or julienne carrot, mince garlic and ginger, slice green onions, chop water chestnuts if using.
3. In a small bowl mix the sauce: gluten-free soy/tamari + hoisin + rice vinegar + sesame oil. Set aside.
4. If you plan to thicken the filling, mix cornstarch + water into a slurry and set aside.

Step 2 — Cook the Protein (4–5 min)

1. Heat a large skillet or wok over medium-high heat. Add 1 tbsp oil.
2. Add ground chicken/turkey (or crumbled pressed tofu). Break into small pieces with a spatula; cook until browned and no longer pink, about 4–5 minutes. If there’s excess liquid, drain or push to one side of pan and spoon off.

Step 3 — Add Aromatics & Veggies (3–4 min)

1. Reduce heat to medium. Push meat to one side and add diced onion. Sauté 2 minutes until softened.
2. Stir in garlic and ginger; cook 30–45 seconds until fragrant.
3. Add bell pepper and shredded carrot; cook 2–3 minutes until veggies are crisp-tender.
4. Stir in water chestnuts and the white parts of green onions; cook 30–60 seconds.

Step 4 — Add Sauce & Finish (1–2 min)

1. Pour the prepared sauce over the filling and stir to combine.
2. If you want a glossy/thicker coating, stir in the cornstarch slurry now and cook 30–60 seconds until sauce thickens and coats the mixture.
3. Taste and adjust: add a splash more tamari for salt, a squeeze of lime for brightness, or a dash of hoisin for sweetness.

Step 5 — Assemble the Wraps (2–3 min)

1. Spoon 1–2 tablespoons (or more) of warm filling into the center of each lettuce leaf.
2. Top with chopped green onion greens, a sprinkle of sesame seeds and chopped peanuts/cashews (if using), a little cilantro, and a squeeze of lime. Add sriracha if you want heat.
3. Fold the lettuce like a taco and eat immediately.

Tips & Variations

• Make it vegetarian: Swap chicken for crumbled tofu or mushrooms.
• Spicy kick: Add diced jalapeños or chili garlic sauce.
• Crunch boost: Top with chopped peanuts or water chestnuts.
• Meal prep: Store filling in containers and assemble wraps fresh each day.

Make-Ahead & Storage

• Make-ahead: Cook the filling up to 3 days ahead and refrigerate in an airtight container. Keep lettuce leaves separate and assemble just before serving.
• Freezing: Cooked filling freezes well up to 2 months. Thaw overnight in the fridge and reheat on the stovetop with a splash of water or broth.
• Reheating: Warm the filling in a skillet over medium heat, stirring in 1–2 tbsp water or broth if it feels dry. Do not reheat lettuce.

Troubleshooting

• Soggy wraps: Wet lettuce or prepping too far ahead. Pat dry and assemble at last minute.
• Mushy veggies: Don’t overcook — aim for tender-crisp.
• Too salty: Use low-sodium tamari and taste before adding more. Balance with a little rice vinegar or lime juice.

Frequently Asked Questions

Q: Can I make lettuce wraps ahead of time?
Yes, but store filling and lettuce separately. Assemble right before serving for the best crunch.

Q: What lettuce works best?
Butter lettuce or iceberg—both sturdy enough to hold the filling without tearing.

Q: Can I freeze the filling?
Yes! Cooked filling freezes well for up to 2 months. Thaw and reheat before using.

Instructions

1. Wash and separate the lettuce leaves. Pat dry with paper towels and chill until ready to use.
2. Prepare vegetables: dice the onion and bell pepper, shred the carrot, mince the garlic and ginger, slice the green onions, and chop the water chestnuts (if using).
3. In a small bowl, whisk together the gluten-free soy sauce (tamari), hoisin sauce, rice vinegar, and sesame oil. Set aside.
4. Heat oil in a large skillet or wok over medium-high heat. Add the ground chicken (or turkey). Cook until no longer pink (about 4–5 minutes). Drain excess liquid if needed.
5. Push meat to one side. Add onion and cook for 2 minutes until softened. Stir in garlic and ginger until fragrant (30 seconds).
6. Add bell pepper and shredded carrot. Stir-fry for 2–3 minutes until crisp-tender. Mix in water chestnuts and the white parts of the green onions. Cook another 30–60 seconds.
7. Pour sauce over the filling. Stir to combine. For a thicker texture, add the cornstarch slurry and cook until the mixture coats the filling.
8. Taste and adjust: more tamari for saltiness, lime juice for freshness, or hoisin for sweetness.
9. Remove skillet from heat.
10. Spoon filling into chilled lettuce leaves.
11. Top with green onion greens, sesame seeds, chopped peanuts or cashews, cilantro, and a squeeze of lime. Add chili sauce or sriracha for spice.
12. Fold lettuce like a taco and enjoy immediately.

Note

• Choose sturdy lettuce like butter or iceberg for easy wrapping.
• Adjust seasoning to taste—add more soy for saltiness or more hoisin for sweetness.
• Can be served warm or cold, depending on your preference.

Special Note

Lettuce wraps are a great make-ahead meal. The filling can be cooked and stored in the refrigerator for up to 3 days. When ready to serve, simply reheat the filling and spoon into fresh lettuce cups. For meal prep, keep the lettuce and filling separate until serving to avoid sogginess.

Nutrition (per serving, 2 wraps)

• Calories: 220
• Protein: 21g
• Carbohydrates: 9g
• Fat: 12g
• Fiber: 3g
• Sugar: 4g

Nutrition Disclaimer

Nutritional values are approximate and may vary based on exact ingredients and portion sizes. Always use your own calculator for accuracy.

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