Make your tacos healthier with vegetarian taco lettuce wraps. They are packed with flavor, protein and they are easy to make.
Recipe Highlights
- Lettuce wraps are a great vehicle for healthy tacos. The lettuce is low-carb and it makes a light refreshing vegetarian taco.
- Healthy taco lettuce wraps are easy to make and in one pan too!
- Quinoa and beans add a nice meaty texture to the taco filling.
Here is what you will need
Olive Oil or Avocado Oil
Bibb or Romaine Lettuce
Garlic
Onion
Quinoa ( 1 cup cooked)
Black Beans
Cilantro
Tomatoes
Water
Taco Seasonings: Chili powder, sea salt, ground cumin, oregano
Taco Toppings such as: avocados, chopped onions, tomatoes, olives, salsa
Cast Iron Skillet
How to Make Healthy Taco Lettuce Wraps
Prepare the ingredients: rinse and dry the lettuce leaves, chop the onions and garlic and tomatoes if you are using fresh, cook the quinoa.
Heat 1 tablespoon olive oil in a skillet over medium heat and and swirl it around. Once the oil is hot, add the onion and garlic and cook until they begin to soften.
Add 1 tablespoon of chili powder, 1 teaspoon ground cumin and ¼ teaspoon of oregano, the cooked quinoa and beans and mix everything together.
Add the tomatoes and stir.
Reduce the heat and cook on low for 10 minutes longer.
Arrange the lettuce leaves on a plate and place a scoop of the filling on top of each leaf. Roll up the leaf and eat the wraps with your fingers or use a knife and fork or serve the wraps in a bowl. Place three leaves in a bowl and top them with the taco filling.
Total Estimated Time to Make This Recipe: 30 to 40 Minutes
Ingredient Notes & Substitutions
Lettuce - Any type of larger leaf lettuce can be used in this recipe such as bibb, romaine, ice burg, green leaf or red leaf. My preference is bibb or romaine, their leaves are pliable and thick enough to hold the filling.
Garlic - if fresh garlic is not available, you can substitute it with ⅛ teaspoon of garlic powder.
Onion - can be replaced with ¾ tablespoon onion powder.
Quinoa - 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.
Make-Ahead & Storage Instructions
Make-Ahead & Storage- prepare the filling up to three days before serving, clean, and dry the lettuce leaves. Store each in separate refrigerator containers for up to three days.
Warm the filling on top of the stove or in the microwave just before serving.
Freeze the filling for up to three months in a freezer container. Reheat it on top of the stove or in the microwave.
Serving Suggestions
Taco lettuce wraps are a meal all by themselves, with a splash of lemon juice, topped with fresh garden salsa and guacamole.
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Click on serving size to scale this recipe
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
- 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 of bibb 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 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.
Notes
Nutrition
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
Jessica says
You did a great job with the colors! The rainbow like look is very eye catching.
Anne says
Than you Jessica!
Shelby @Fitasamamabear says
This is such a tasty, light, warm night meal!
ChihYu says
So fun and delicious! I really love how the cool lettuce wrap balances with the hearty taco filling!
Megan Stevens says
MMmm, super satisfying and yummy! We love lettuce tacos!
Donny says
These look so colorful and filling! Can't wait to try them.
Laura says
We've been eating more plant-based meals these days and this one is now on my list to make.
Heather H says
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!
Terri says
I just found my next Taco Tuesday recipe! I love this meatless option. Pinned!
Sue Ringsdorf says
Love the healthy spin on this, Anne, and can't wait to make it again. Such amazing flavors in every bite!
Ariella says
A delicious vegetarian dish. Especially like having leftovers of the mixture to enjoy throughout the week.
Carlos at Spoonabilities says
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!
Eileen Kelly says
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.
Colleen Kennedy says
My daughter tried this (15 and allergic to most meats)...it was a hit!
Anne says
I'm glad she liked them!