Ever heard of lettuce wraps? No? Then it's high time you did! These healthy wraps are prepared in no time and taste incredibly delicious.
Well, do you also feel like a little change to Traditional wraps? We exchange the dough for lettuce leaves.
This saves calories, tastes incredibly crunchy and is also healthy. And already we have a good starting point for lettuce wraps.
We have fitness wraps with a large portion of protein. We pack hummus, chickpeas, tuna, lentils and a large amount of vegetables in our salad wraps.
Table of contents
It not only tastes delicious. It keeps you full. In addition, our fitness wraps are a great source of protein. Without meat. But with a lot of love.
The vegetables provide us with important fiber - which keeps us full for a long time. Carrots, corn and co. also bring a lot of color into play.
Yummy: Low carb wraps with quinoa filling!
How to roll lettuce wraps correctly
You should use one large lettuce leaf per wrap. If you only have smaller lettuce leaves, you can use 2.
If you want to roll lettuce wraps, it's not that much different than traditional wraps.
Apply the filling in the lower third of each lettuce leaf. Preferably in oblong strips.
Fold the lettuce leaf 1x over the filling. Then fold in the edges and roll the lettuce leaf upwards.
Fancy quinoa salad with caramelized nuts?
Our three favorite fitness wraps recipes
Hungry? Let's get started right away! In just a few minutes you'll have a low calorie wrap in your hand!
Lettuce wraps with avocado and chickpeas
Chickpeas go actually always. Whether as falafel or hummus and of course in the wrap. They bring extra vegetable protein into the recipe.
Lettuce wraps with avocado and chickpeas
Ingredients
- 120 g Chickpeas
- ½ TL Curry powder
- ½ Red bell bell pepper
- 1 Red onion
- ½ Avocado
- 3 EL Cream cheese
- 1 TL Lemon juice
- 2 Leaves Radicchio
Anleitung
- Heat olive oil in a frying pan. Fry the chickpeas briefly. Add curry powder. Dice bell bell pepper and onion and stir them in. Set aside.120 g chickpeas, ½ tsp curry powder, 1 red onion, ½ Red bell bell pepper
- Cut the avocado into small pieces. Mash it with a fork, stir in cream cheese and lemon juice.½ avocado, 3 tablespoons cream cheese, 1 tsp lemon juice
- Now place a lettuce leaf open in front of you. First, put some of the avocado cream into the lettuce leaf.
- Then fill the other ingredients into the wrap piece by piece. Finally roll up and ready.
Nährwerte
If you find it easier to eat, you can of course mash the chickpeas with a fork. Then they do not tumble out of the salad leaves when eating.
So easy you can make hummus yourself!
Lettuce wraps with lentils and walnuts
Lentils are mega healthy. Unfortunately, they end up on the plate of far too few people on a regular basis. These delicious wraps should change that.
On top of that, there's a load of crunchy nuts. The walnuts are good for the brain and support concentration.
If you don't like walnuts, you can use other nuts. All varieties contain healthy fats.
Lettuce wraps with nuts and lentils
Ingredients
- 2 EL Walnuts
- 1 Shallot
- 100 g Lenses
- 1 TL Tomato paste
- 1 EL Curry powder
- 1 Tomato diced
- 1 EL Raisins
- 5 EL Diced yellow bell bell pepper
- 2 Salad leaves
Anleitung
- Chop the walnuts and set aside.
- Dice the shallot and sauté it in a pan with olive oil. When it becomes translucent, add the lentils.
- Now tomato paste and curry powder. Especially delicious: Garam Masala spice mixture! And then the diced tomato.
- Chop the raisins and fold them into the lentils. Your filling is ready. Let it cool a little. Then fold in the nuts and the bell pepper pieces.
- Spread the lettuce leaf and coat it with the lentils. If you want you can add a little vegetables. Roll up and ready!
Notes
- 30 grams carbohydrates
- 16.6 gram protein
- 4.6 grams fat
Nährwerte
Perfect for on the go: Quick lentil salad in a jar!
Healthy wraps with tuna and extra vegetables
If you prefer fish, you might be happy with this wrap. Besides fish, you'll also find crunchy vegetables and sour cream.
Because of the high protein content, this wrap is especially good for athletes and those who are just trying to build muscle.
Salad wrap with tuna
Ingredients
- ¼ Cucumber
- ¼ Paprika
- 3 Radish
- 1 Hard boiled egg
- 2 EL Corn
- 1 Shallot
- 50 g Cream cheese
- ½ Can Tuna
- 1 TL Lemon juice
- 1 Salad leaf
Equipment
- Knife & board
Anleitung
- Chop the cucumber, bell bell pepper, radish and the egg.¼ cucumber, ¼ Pepper, 3 radishes, 1 hard boiled egg
- Wash off the corn kernels.2 tablespoons corn
- Cut the shallot into small pieces. Mix it with corn, egg, cream cheese and tuna. Season with lemon juice.1 shallot, 50 g cream cheese, ½ can tuna, 1 tsp lemon juice
- Place the lettuce leaf on top. Fill alternately tuna and vegetables in the wrap.1 lettuce leaf
Nährwerte
Our conclusion
If you swap lettuce leaves for wraps you can save yourself calories. The lettuce wraps taste fresher and crunchier. They are the perfect meal for those who are watching their figure.
Good luck!
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