Lettuce or Kale Wraps
If you love wraps but want to skip the wheat tortilla, this version is for you: lettuce or kale leaves stand in for the flatbread and keep everything light and fresh. The lettuce version with chicken and crunchy veg comes together in minutes and is easy to switch up with different fillings. The kale wrap with avocado, dates and sprouts is a vegan alternative with a sweet-savoury twist. Both are satisfying without weighing you down.
Ingredients
- 4 large lettuce leaves
- 50 g cucumber
- 50 g carrots
- 50 g tomatoes
- 100 g chicken breast, cooked
- 50 g white cabbage
- salt, pepper, curry powder, to taste
- lemon juice, a squeeze
- fresh herbs, of your choice
- 1 avocado, for the kale wrap
- 0.5 tomato, for the kale wrap
- 1 large kale leaf, for the kale wrap
- 2 dates, dried, pitted, for the kale wrap
- 1 handful sprouts, for the kale wrap
- coriander, parsley or chives, a few leaves, for the kale wrap
- tamari or soy sauce, for drizzling, for the kale wrap
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 75 kcal | 300 kcal |
| Carbohydrates | 5 g | 20 g |
| Protein | 8 g | 32 g |
| Fat | 2 g | 8 g |
| Fibre | 2 g | 8 g |
| of which sugar | 2 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Version 1: Lettuce wraps (makes 4). Wash the lettuce leaves, pat them dry and cut out the tough stem.
- Finely slice the cucumber and carrots. Chop the tomatoes and cooked chicken breast into small pieces.
- Finely shred the white cabbage, then soften it slightly by pressing with a potato masher.
- Mix all the prepared ingredients together and season with salt, pepper, curry powder, a squeeze of lemon juice and fresh herbs. Leave to sit briefly.
- Layer 2 lettuce leaves on top of each other, spoon on the filling and roll everything up into a firm wrap.
- Version 2: Kale wrap (makes 1). Halve the avocado, remove the stone and slice the flesh. Slice the tomato and dates as well.
- Arrange all the ingredients on the kale leaf. Add the sprouts and herbs, then drizzle with tamari or soy sauce.
- Roll the kale leaf up tightly into a wrap. Tip: the kale wrap is also delicious steamed as a cabbage parcel.
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Nutrition facts per serving (estimate)
| Calories | 75 kcal |
|---|---|
| Carbohydrates | 5 g |
| Protein | 8 g |
| Fat | 2 g |
| Fibre | 2 g |
| of which sugar | 2 g |
Frequently asked questions
Which lettuce leaves work best for wraps?
Large, sturdy leaves like iceberg, romaine or butterhead lettuce are ideal, as they roll up well without tearing.
Can I eat the kale wrap warm?
Yes, the kale wrap can also be steamed as a cabbage parcel and tastes just as good warm.
Is the kale wrap vegan?
Yes, the kale wrap with avocado, dates and soy sauce is completely vegan.
How many calories are in a lettuce wrap?
A lettuce wrap has an estimated 75 calories each, depending on the amount of filling and ingredients used.
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