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    Home » Dinner Recipes

    Vegetarian Taco Lettuce Wraps

    Published: Jan 12, 2023 · by Anne · This post may contain affiliate links 15 Comments

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    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.

    onions in a pan with a spoon

    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.

    You might also like these recipes

    • Healthy Beef Tacos
    • Sheet Pan Nacho Salad
    • Slow Cooker Chicken Tacos
    • Breakfast Tacos
    • Quick and Easy Chili

    Do you like this recipe?
    Please comment and give it a ⭐⭐⭐⭐⭐ rating below!

    an overhead view of taco lettuce wraps on a white plate

    Vegetarian Taco Lettuce Wrap

    Healthy taco lettuce wraps are packed with flavor and so easy to make!
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Cook Time: 15 minutes
    Total Time: 30 minutes

    Click on serving size to scale this recipe

    Course: Dinner Recipes
    Cuisine: Tex-Mex
    Keyword: Vegetarian Taco Lettuce Wraps
    Servings: 4
    Calories: 179kcal
    Prevent your screen from going dark

    Equipment

    • Nordic Ware Everyday Plates (Set of 4), 10", White
    • Lodge Heat Enhanced and Seasoned Cast Iron Skillet, 8-Inch
    Scale this Recipe 4

    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
    • ¼ teaspoon dried oregano
    • ½ teaspoon sea salt
    • 1 cup chopped fresh or canned low sodium tomatoes
    • ¼ cup water
    • ¼ cup chopped fresh cilantro
    • 1 head butter lettuce or romaine lettuce
    US Customary - Metric

    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 ¼ 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

    Quinoa can be substituted with an equal amount of brown rice
    Black beans can be substituted with an equal amount of kidney beans.

    Nutrition

    Serving: 1 | Calories: 179kcal | Carbohydrates: 28g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 339mg | Potassium: 540mg | Fiber: 7g | Sugar: 4g | Vitamin A: 2094IU | Vitamin C: 10mg | Calcium: 75mg | Iron: 4mg

    Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used

    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Jessica says

      April 22, 2020 at 4:11 pm

      You did a great job with the colors! The rainbow like look is very eye catching.

      Reply
      • Anne says

        April 22, 2020 at 5:02 pm

        Than you Jessica!

        Reply
    2. Shelby @Fitasamamabear says

      April 22, 2020 at 6:46 pm

      This is such a tasty, light, warm night meal!

      Reply
    3. ChihYu says

      April 22, 2020 at 11:22 pm

      So fun and delicious! I really love how the cool lettuce wrap balances with the hearty taco filling!

      Reply
    4. Megan Stevens says

      April 23, 2020 at 10:37 am

      MMmm, super satisfying and yummy! We love lettuce tacos!

      Reply
    5. Donny says

      April 23, 2020 at 5:05 pm

      These look so colorful and filling! Can't wait to try them.

      Reply
    6. Laura says

      April 24, 2020 at 12:25 pm

      We've been eating more plant-based meals these days and this one is now on my list to make.

      Reply
    7. Heather H says

      April 25, 2020 at 1:01 pm

      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!

      Reply
    8. Terri says

      April 25, 2020 at 5:16 pm

      I just found my next Taco Tuesday recipe! I love this meatless option. Pinned!

      Reply
    9. Sue Ringsdorf says

      April 25, 2020 at 5:43 pm

      Love the healthy spin on this, Anne, and can't wait to make it again. Such amazing flavors in every bite!

      Reply
    10. Ariella says

      April 25, 2020 at 11:48 pm

      A delicious vegetarian dish. Especially like having leftovers of the mixture to enjoy throughout the week.

      Reply
    11. Carlos at Spoonabilities says

      April 25, 2020 at 11:55 pm

      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!

      Reply
    12. Eileen Kelly says

      April 28, 2020 at 1:34 am

      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.

      Reply
    13. Colleen Kennedy says

      April 29, 2020 at 3:36 pm

      My daughter tried this (15 and allergic to most meats)...it was a hit!

      Reply
      • Anne says

        April 29, 2020 at 3:40 pm

        I'm glad she liked them!

        Reply

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