Vegetarian Taco Lettuce Wraps

Name: Vegetarian Taco Lettuce Wrap
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
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

Healthy taco lettuce wraps are packed with flavor and so easy to make!

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an overhead view of taco lettuce wraps on a white plate

Crispy lettuce leaves are stuffed with vegetarian taco filling to make vegetarian taco lettuce wraps. These easy lettuce wraps are packed with flavor and protein and are so good. They are great for a quick healthy dinner that can be on your table in less than an hour.

Vegetarian taco lettuce wraps on a plate with lime slices

Tacos are a favorite in our house, if we aren't eating these vegetarian lettuce tacos, we are eating healthy beef tacos or slow cooker chicken tacos. Both are served in a traditional taco shell, but can also be enjoyed in lettuce wraps for low-carb tacos!

Why you will love this recipe

Lettuce wraps are an excellent and low-carb vehicle for healthy tacos.
Healthy taco lettuce wraps are an easy recipe to make and in one pan too!
Quinoa and beans add a nice meaty texture to the taco filling.

The ingredients, black beans, quinoa, cilantro, spices, tomatoes, onions and lettuce

Here is what you will need

This is an overview of the ingredients and steps to make this recipe; scroll down for a printable recipe card with exact measurements and detailed instructions.

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🛒Ingredients

Olive Oil or Avocado Oil
Bibb or Romaine Lettuce
Garlic
Onion
Quinoa ( 1 cup cooked)
Black Beans
Cilantro
Tomatoes
Water
Taco Seasoning: Chili powder, sea salt, ground cumin, oregano
Favorite Taco Toppings such as avocados, chopped onions, tomatoes, olives, salsa

🥄Equipment

Large Skillet

How to Make Healthy Vegetarian Taco Lettuce Wraps

Prepare the ingredients: rinse and dry the lettuce leaves, chop the onions, garlic, and tomatoes if you are using fresh, and cook the quinoa.

Step 1. Cook the aromatics

Heat 1 tablespoon olive oil in a skillet over medium heat and swirl it around. Once the oil is hot, add the onion and garlic and cook until they begin to soften.

quinoa, beans, onions and seasoning in a pan

Step 2. Add spices

Add 1 tablespoon of chili powder, 1 teaspoon of ground cumin, ¼ oregano, the cooked quinoa, and beans, and mix everything together.

tomatoes, onions, on top of quinoa and beans in a pan

Step 3. Add tomatoes

Stir in the tomatoes.

all of the taco filling mixed together in a pan.

Step 4. Simmer

Reduce the heat and cook on low for 10 minutes longer.

an overhead view of lettuce wraps with filling on a plate with a fork

Step 5. Assemble the tacos

Arrange the lettuce leaves on a plate and place a scoop of the filling on top of each leaf. Top with your favorite toppings

If you love tacos, try making our healthy taco seasoning the next time you make tacos.

Ingredient Notes & Substitutions

Lettuce - Any type of crisp lettuce can be used in this recipe. I like to use lettuce with larger-sized leaves such as romaine lettuce leaves, iceberg lettuce, butter lettuce, green leaf lettuce, or red leaf lettuce.

My preference is butter lettuce or romaine lettuce. Their leaves are pliable and thick enough to hold the filling.

Garlic - Fresh garlic is the best choice, but if it is unavailable, you can substitute it with ⅛ teaspoon of garlic powder.

Onion - All-purpose onion or red onion work best in this recipe and can be replaced with ¾ tablespoon onion powder.

Quinoa - Adds protein and texture, it can be substituted with an equal amount of cooked rice or cauliflower rice for a lower-carb taco lettuce wrap.

Beans - Black beans can be substituted with an equal amount of kidney or white beans.

a close up of the wraps on a white plate

Make-Ahead Instructions

Prepare the vegetarian taco filling up to three days before serving. Clean and dry the lettuce leaves. Store in separate refrigerator containers for up to three days.

Warm the filling on top of the stove or in the microwave just before serving.

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 it 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 and guacamole.

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Recipe variations

Add more fresh vegetables - add ½ 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 ¼ 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.

💡Tip

This is a great recipe for meal prep! Double the recipe and use it during the week for lunch or busy weeknights in salads and bowls.

Should quinoa be soaked before cooking it?

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.

Which is the best lettuce to use to make lettuce wraps?

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.

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