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.
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.
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
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.
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.
Step 3. Add tomatoes
Stir in the tomatoes.
Step 4. Simmer
Reduce the heat and cook on low for 10 minutes longer.
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.
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.
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.
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Do you like this recipe?
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📖 Recipe
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 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 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
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!