Vegetarian Taco Lettuce Wraps
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Vegetarian taco lettuce wraps are a quick, healthy, and flavor-packed meal. Crisp lettuce leaves hold a hearty protein-rich taco filling made with quinoa and beans. They are fresh and delicious alternative to traditional tacos and they are ready in under an hour.
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Here is what you will need
Ingredients list
How to make vegetarian taco lettuce wraps
Get everything ready: Rinse and pat dry the lettuce leaves, chop the onions, garlic and fresh tomatoes (if using), and cook the quinoa until fluffy.
STEP 1: Heat olive oil in a heavy skillet (I like to use cast iron). Once the oil is hot, add the onions and garlic; cook until the vegetables begin to soften.
STEP 2: Stir in the spices, beans and cooked quinoa.
STEP 3: Stir in the tomatoes, reduce the heat to low and simmer for 10 minutes to allow the flavors to blend together.
STEP 5: Arrange the lettuce leaves on a plate and place a scoop of the filling on top of each leaf. Top with your favorite toppings.
Tips for the best lettuce wraps
- Prevent soggy wraps – Pat the lettuce leaves dry completely after washing to keep them crisp. You can also layer two leaves together for extra support.
- Boost the flavor – Add a squeeze of lime, fresh cilantro or a drizzle of hot sauce for an extra kick.
- Meal Prep Win – Make the filling ahead of time and store it in the fridge for up to 3 days. Warm the filling and assemble the wrps just before serving.
If you love tacos, try these healthy beef tacos or slow-cooker chicken tacos!
How to store leftovers
- Store leftover vegetarian lettuce wraps in an airtight container for 4 to 5 days.
- Freeze the filling for up to three months in a freezer container. Defrost in the refrigerator overnight or in the microwave.
- Reheat the quinoa black bean filling on top of the stove or in the microwave.
Serving suggestions
Vegan taco lettuce wraps are a meal all by themselves, garnish them with green onions and your favorite taco toppings and a side of fresh garden salsa, salsa verde or guacamole.
Recipe variations
Add more fresh vegetables – add 1/2 cup of diced cooked vegetables to the taco filling such as zucchini, carrots, sweet potato, or butternut squash.
Lower carb taco lettuce wraps – Instead of all quinoa filling, use half quinoa and half cauliflower rice in the filling.
Add meat – if you are a meat eater, replace half of the quinoa with 1/4 pound cooked ground beef, chicken, turkey or meat.
Spice it up – Add a chopped jalapeno pepper to the filling or a dash or two of red pepper flakes or cayenne pepper to taste.
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Recipe FAQs
Soaking quinoa will make quinoa easier to digest and will also speed up cook time, but it’s not necessary to soak quinoa unless you have issues digesting it. All that’s needed is a good rinse of quinoa under cold water before cooking it.
Butter lettuce or as it’s often called Boston lettuce is the best lettuce to use to make lettuce wraps. The leaves are large and sturdy, the next best would be romaine lettuce, green leaf lettuce, red leaf lettuce or iceberg lettuce.
Yes, you can replace quinoa or brown rice with farro, barley or cauliflower rice.
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- Healthy Beef Tacos
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Vegetarian Taco Lettuce Wrap
Equipment
Ingredients
- 1 tablespoon olive or avocado oil
- 1 clove chopped garlic
- 1 medium onion diced
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1 cup chopped fresh or canned low sodium tomatoes
- 1/4 cup water
- 1/4 cup chopped fresh cilantro
- 1 head butter lettuce or romaine lettuce
Instructions
- Heat one tablespoon oil in a skillet over medium heat
- Add the onions and garlic; cook until they begin to soften
- Stir in 1 tablespoon chili powder, 1 teaspoon ground cumin and 1/4 teaspoon oregano, 1 cup cooked quinoa and 1 cup black beans.
- Add the tomatoes and mix everything together.
- Reduce the heat to low and cook for 10 minutes longer.
- Arrange the lettuce leaves on a serving plate and add a scoop of the filling to each leaf and serve with your favorite taco toppings.
Notes
Nutrition
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
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You did a great job with the colors! The rainbow like look is very eye catching.
Than you Jessica!
This is such a tasty, light, warm night meal!
So fun and delicious! I really love how the cool lettuce wrap balances with the hearty taco filling!
MMmm, super satisfying and yummy! We love lettuce tacos!
These look so colorful and filling! Can’t wait to try them.
We’ve been eating more plant-based meals these days and this one is now on my list to make.
Although I am not vegetarian I do love to have meatless dishes in my menu to balance the health of it all. These are perfect for that, absolutely love them!
I just found my next Taco Tuesday recipe! I love this meatless option. Pinned!
Love the healthy spin on this, Anne, and can’t wait to make it again. Such amazing flavors in every bite!
A delicious vegetarian dish. Especially like having leftovers of the mixture to enjoy throughout the week.
I really love the photos and the step photos too. I started to eat tacos with lettuce but I never tried vegetarian. I will give a try to this recipe. I also pinned this recipe!
Oh my, are these good. I have been looking for a really good veggie taco and this is so flavor-packed. The quinoa adds a wonderful texture and being low-carb is what I need right now.
My daughter tried this (15 and allergic to most meats)…it was a hit!
I’m glad she liked them!
Delicious and healthy in addition. Thank u so uch for sharing💚🍽
Thanks for youo comment, and happy to hear you liked them!