The BEST Healthy Asian Lettuce Wraps - House of Nash Eats (2024)

FAQs

What is the best lettuce to use for lettuce wraps? ›

What is the best lettuce to use for lettuce wraps? You can use any type of green leafy lettuce for lettuce wraps, but popular types of lettuce include Boston bib lettuce and romaine hearts. Cabbage leaves or jicima wraps would also work great.

Sides are a great way to add color, flavor, and texture to your lettuce wraps. Traditional sides like pickled vegetables, noodles such as soba or udon, and crunchy salads like cucumber or cabbage work well. However, feel free to get creative with your sides; you can serve anything from roasted potatoes to quinoa bowls!

One serving of lettuce wraps has 67 grams of carbs! Those wraps are loaded with sugar.

Nutrition summary

There are 340 calories in 1 serving of Asian Lettuce Wraps.

Korean lettuce wraps (ssambap) is a home-style healthy Korean meal. Rice is wrapped with variety of lettuce and leaves, then topped with a fish topping sauce.

So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.

Popiah is a traditional Chinese roll, wrapped and filled with a variety of ingredients.

If you're looking to go low-carb, lettuce wraps are a worthy solution. Plus, the added hydrating crunch of the lettuce makes for a refreshing summer meal. These eight wraps focus on high-protein fillings and flavorful combinations that take center stage for a healthy lunch or crowd-pleasing appetizer.

Why are P. F. Chang's lettuce wraps so high in carbs? The key ingredient, hoisin sauce, which is used to flavor the chicken mixture, is high in sugar and carbs.

Burger lettuce wraps are definitely a healthier option since you're using lettuce instead of hamburger buns, but it all depends on what you add to them.

How much nutrition is in Szechuan chicken lettuce wraps? ›

Cactus Club Cafe Szechuan Chicken Lettuce Wraps (1 serving) contains 69g total carbs, 62g net carbs, 59g fat, 67g protein, and 990 calories.

By simply substituting your bun or bread for a lettuce leaf, you save calories and carbs and can have a healthier version of your favorite meal.

Have you tried the lettuce wrap appetizer at P.F. Changs? It is famous for a reason! Juicy chicken, shiitake mushrooms, and water chestnuts combined in a killer Chinese sauce, nestled in a lettuce leaf and garnished with fried rice noodles.

However, they're not as far off as you might think, and lettuce wraps actually are believed to be Chinese in origin. While lettuce wraps originated in China, they've since migrated throughout Southeast Asia, and they're especially popular in Laos and Thailand.

An iconic part of the Korean cuisine scene, it is not only fun making and customising your ssam but also enhances the overall flavour! Especially when you make ssam with pork belly, the lettuce and other ingredients balance out the heavy fatty flavours (of the pork).

Dark Leafy Green Vegetables – Super calcium-rich dark leafy greens including kale, spinach, romaine lettuce, chard, collard greens, etc. are ideal for helping weight loss.

The standard salad-bar option of iceberg lettuce is very low in calories, only 8 per cup, but contains very few nutrients. Instead, opt for spinach, spring mix or romaine lettuce. They, too, are low in calories, but also contain folate, vitamin C and eye-healthy lutein and zeaxanthanin. Pile on the colorful veggies!

Spinach contains more vitamin C (an antioxidant), iron (helps prevent anemia), magnesium (can help protect against heart disease) and vitamin K (good for bones and blood).

What do Chinese eat instead of bread? ›

Mantou are typically eaten as a staple food in northern parts of China where wheat, rather than rice, is grown. They are made with milled wheat flour, water and leavening agents.

Wonton Wrappers (Shanghai-Style)

Shanghai-style wonton wrappers are white and somewhat thin. These are the most common type of wonton wrapper we use in our recipes, like San Xian Wontons, Simple Wontons, and Chicken Wontons.

Ssambap are Korean lettuce wraps made of boldly-flavored seasoned meat, rice, a zingy sauce called ssamjang, and crisp vegetables. Ssam means "wrap" in Korean, and bap means "rice." Besides the rice and the wrap (lettuce most of the time), many variations exist when it comes to the filling of this tasty pocket.

If you wish to get on a detox spree, then lettuce can help to a great extent. Lettuce's watery nature also helps in flushing out toxins from the body. Iceberg lettuce contains the maximum amount of water content that matches that of cucumbers.

Wraps can be part of a healthy diet but it's important to choose ones with high nutritional value. It isn't only the tortilla that determines whether a wrap is healthy. What you put inside the wrap matters too, so choose healthy fillings and avoid loading up on fats. American Heart Association.

This is an easy chicken lettuce wrap recipe with Asian inspiration and ready in only 20 minutes! If you're looking for a healthy option for lunches or meal prep, these wraps are only 300 calories per serving, low carb, and packed with protein!

Banh Mi Vietnamese Lettuce Wraps.

San Choy Bow (Chinese Lettuce Wraps)

What are Perilla Leaves. The Korean name for perilla leaves is “kkaenip” or “ggaenip” (깻잎). In Korean cooking, perilla leaves are typically used in a pickled side dish, in stir fry, in soup and as a wrap. It is part of the mint family and has a strong aroma.

Are wraps better than bread for carbs? ›

Please remember... CARBS ARE NOT BAD! But in the comparison here, there is 50.2g of carbs per 100g for the wraps and 43.3g for the bread per 100g. For one wrap, that is 35.1g versus 28.6g for two slices of bread.

Romaine tastes slightly more bitter than the others although its flavor is still mild and won't compete with your filling. Iceberg Lettuce: Out of all the varieties we suggest, iceberg is the only tightly bound lettuce on the list. Its leaves are thick and crispy with a mild sweet flavor and have a high water-content.

Nutritionally speaking, romaine is deemed superior to iceberg. Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. The darker green leafy parts provide more nutritional value than the white crunchy centers, but all of it provides fiber in a healthy diet.

Romaine lettuce has the most health benefits of any type, so choose these salad greens for your sandwiches if you want to make better dietary choices. Don't forget to give them a good wash before enjoying it.

A lettuce wrap is your choice of protein wrapped in lettuce leaves, while the Protein Wrap is your choice of protein wrapped in the whole wheat or gluten free wrap. Your wraps should have vegetables included and the meat can be seasoned to your liking.

Chang's Lettuce Wraps. Of those total calories in lettuce wraps, 168 of them come straight from sugar. P.F.

One 11.0 ounce serving of Asian Salad contains 350 calories. When broken down into macros, it has 39 grams of protein, 14 grams of fat, 18 grams of carbohydrates, 5 grams of sugar, and 300 milligrams of sodium.

The hearty taste and crunch make all my Caesar salads unforgettable. If you're a fan of wedge salads and wraps, iceberg may be the way to go. But for healthy salads, bowls and even taco night, pick up romaine!

When selecting greens for wrapping, there are two options. You can use soft lettuce leaves such as Bibb or Butter lettuces, or the softer top portion of romaine or looseleaf varieties. Another great option is to use greens such as mustard, collard or Swiss chard.

What is the big lettuce for wraps? ›

Bibb or butter lettuce are my picks for these wraps. They have sturdy, broad leaves that hold a good amount of filling without major risk of everything falling apart.

Using a fresh, crispy wedge of iceberg lettuce in place of a heavy carb-filled bun adds both texture and crunch to your meal. Some people even prefer this method to using bread!

Romaine lettuce can be a healthful part of a balanced diet and can provide even more health benefits if a person eats it regularly. The combination of a low calorie content and high nutritional value make this leafy green an excellent, healthful staple.

High fibre is key

Selecting a wrap high in fibre can help you meet your daily fibre requirements (25g/day for women and 30g/day for men). Fibre is important for optimal digestive, heart and immune health. Aim to pick a wrap with at least 3g of fibre per serve. Generally, wraps made from wholegrains are higher in fibre.

Beeswax wraps are reusable and highly versatile — and they often do a better job of keeping your food fresh than conventional plastic or foil wraps.

The leaves towards the heart of the lettuce are the freshest, and those are exactly the ones we use for our famous chopped iceberg lettuce.

Proper air circulation and a small amount of moisture will keep your lettuce crisp and fresh. The easiest (and most effective) way to do this is to line a sturdy glass or plastic container with a few paper towels, then scatter your greens on top.

“Iceberg lettuce can be used just like butter lettuce (as a salad, on top of a sandwich, or as a bread replacement),” says Kennedy. “I don't usually recommend iceberg lettuce because there's not much nutritional value to it — I usually tell people to just have a glass of water instead.”

Romaine Lettuce

Romaine lettuce has a lighter, more neutral flavour than dark leafy greens like collards, which is why it's one of our favourite bread alternatives. It can be used as sandwich 'bread' and wraps, as well as lettuce cups or burger buns.