Healthy Vegan Lettuce Wraps are a quick, easy, and healthy dinner idea! Leftovers also make a quick lunch the next day.
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I’ll be honest. I set out to make a vegetarian lettuce wrap, and when I was done it was amazing, I loved it, and then I realized that it was, in fact, vegan.
This really isn’t a problem, it just goes to show that vegan food is much more accessible than we may think. Not to mention when it comes to healthy meals, you can’t do much better than wrapping it in lettuce!
These lettuce wraps have quickly become one of my favorite summer dinners. Not only do they taste good, but they’re also good for you thanks to a variety of veggies, plant-based protein, and leafy greens.
Vegan lettuce wrap ingredients
- Olive oil
- Onion
- Red bell pepper
- Garlic
- Ginger
- Tempeh
- Tamari
- Lime juice
- Green onion
- Butter lettuce
- Carrots
- Red cabbage
- Peanuts
- Cilantro
- Sriracha
How to make vegan lettuce wraps
- Heat olive oil in a large skillet over medium heat. Add the yellow onion and red bell pepper and cook, stirring occasionally, until softened, about 6 minutes.
- Add garlic and ginger and stir 30 seconds or until fragrant.
- Add the tempeh and cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add the soy sauce, lime juice, and green onions and stir to combine. Remove from the heat.
- Place about 2 tablespoons each of shredded carrots and cabbage in each lettuce leaf. Scoop large spoonfuls of the tempeh mixture on top and sprinkle with chopped peanuts, fresh cilantro, extra green onions, and sriracha if desired.
Top tips
Where to find tempeh
Tempeh can be found near the other natural and organic refrigerated products or meat substitutes in most grocery stores. It is usually sold in a block. It is sold in several flavors, but you’ll want a plain tempeh for this recipe.
How to store vegan lettuce wraps
You can make this recipe ahead of time or store any leftover filling in an covered container in the refrigerator for up to 3 days. Leftovers can be rewarmed in the microwave or a skillet over medium heat. I recommend storing lettuce and toppings separately.
You can also freeze the tempeh filling in a zip top freezer bag or other airtight container for up to 3 months. Let thaw overnight in the refrigerator before reheating as recommended above.
Tips for customizing healthy vegan lettuce wraps
- Make a sauce to drizzle over the top by combining tahini, lemon juice, and sriracha to taste
- If you don’t like tempeh you could cook crumbles of my walnut burger mix and fill with that
- Swap the butter lettuce for romaine leaves, swiss chard, or any large leafy green
- Use tortillas instead of lettuce
FAQ
Tempeh is a fermented soybean product. Ground tempeh has a really meaty texture but is entirely plant based and sometimes gluten-free (check your specific brand).
Tempeh can sometimes develop dark spots before opening the package. This is caused by the fungus that is used to ferment the soybeans and is completely normal and safe to eat. The dark spots will not affect the taste or texture at all.
There is mixed information out there on whether or not you can eat raw tempeh. This is because most packaged tempeh is pasteurized, making it safe to eat raw. If you were to find fresh tempeh, it is recommended that you cook it before eating.
Because of this, I recommend always cooking tempeh before eating it. There is no nutritional or other benefit to eating raw tempeh, making it unnecessary anyways.
More tempeh recipes
- BBQ Tempeh
- Creamy Mushroom Tempeh
- Thanksgiving Baked Tempeh
- Easy Stir Fried Tempeh
- Baked Vegetable Egg Rolls
- Vegan Tempeh Buddha Bowl
- BBQ Tempeh Stuffed Baked Potatoes
- Vegan Tempeh Tacos
If you make this recipe be sure to rate it, leave a comment, or tag #theliveinkitchen on Instagram!
Recipe
Healthy Vegan Lettuce Wraps
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 1 red bell pepper, chopped
- 2 cloves garlic, minced or pressed
- 1 tablespoon fresh chopped ginger or ginger paste
- 8 ounces tempeh
- 2 tablespoons soy sauce or tamari
- 1 lime, juiced
- 3 green onions, sliced
- 8-10 butter lettuce leaves
- 1 cup Shredded or julienned carrots
- 1 cup Shredded red cabbage
- ½ cup Chopped peanuts
- ¼ cup Fresh cilantro, roughly or finely chopped
- Sriracha
Instructions
- Heat olive oil in a large skillet over medium heat. Add the yellow onion and red bell pepper and cook, stirring occasionally, until softened, about 6 minutes.
- Add garlic and ginger and stir 30 seconds or until fragrant.
- Add the tempeh and cook, stirring occasionally, until lightly browned, about 5 minutes.
- Add the soy sauce, lime juice, and green onions and stir to combine. Remove from the heat.
- Place about 2 tablespoons each of shredded carrots and cabbage in each lettuce leaf. Scoop large spoonfuls of the tempeh mixture on top and sprinkle with chopped peanuts, fresh cilantro, extra green onions, and sriracha if desired.
Odele says
Lettuce wraps and everything that mix with lemon are my favorite bites this summer!
Jamie says
HOw many servings does this make? Excited to have this for lunch all week!
Lindsay Moe says
I would say four servings. Enjoy!
Mary says
Hey there! Is it 153 calories per serving (1 lettuce wrap) or 153 calories for all four lettuce wraps?
Lindsay Moe says
It is 153 calories per serving (one lettuce wrap) if you are making 8 wraps.