Gluten-Free Wrap Recipes

Find healthy, delicious gluten-free wrap recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Meal-Prep Vegan Lettuce Wraps

For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.
By Carolyn Hodges, M.S., RDN

Taco Lettuce Wraps

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Don't limit yourself to lettuce for this low-carb, gluten-free taco lettuce wrap recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works.
By EatingWell Test Kitchen

Chicken & Apple Kale Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.
By Carolyn Casner

Five-Spice Turkey & Lettuce Wraps

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Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.
By EatingWell Test Kitchen

Turkey & Cheddar Lettuce Wraps

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Crispy green lettuce leaves hold the filling inside this low-carb turkey wrap. It's perfect for lunch or a quick, easy dinner on the go.
By Carolyn Casner

Spicy Chicken & Mango Collard Green Wraps

Be sure to carefully cut out the thickest part of the center rib and stem of the collard greens so the wraps can be tightly rolled up. Serve with extra hot sauce for those who like a little kick.
By Ivy Manning

Barbecue Chicken Kale Wraps

Smooth, lacinato kale (aka dinosaur kale) is topped with barbecue chicken, carrots and cabbage in this healthy, gluten-free lettuce wrap recipe. Try them for a low-carb dinner or light lunch.
By EatingWell Test Kitchen

Sichuan Chicken Lettuce Wraps

Stuff low-carb lettuce wraps with Asian-inspired bang-bang chicken for an easy weeknight dinner that beats takeout! Sichuan peppercorns aren't peppers--they're the dried berries of the Chinese prickly ash bush. Don't have any on hand? Substitute 1/2 tsp. each crushed red pepper and five-spice powder for the Sichuan pepper.
By Carolyn Malcoun

Cashew Chicken Lettuce Wraps

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In these ground chicken lettuce wraps, cashews and celery add crunch and freshness to the spicy-sweet chicken filling.
By Laura Kanya

Pizza Lettuce Wraps

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Go light and fresh when you're craving pizza: these easy lettuce wraps have all the taste with fewer carbs and calories.
By Diabetic Living Magazine

Kale Turkey Wraps

Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can't find lacinato, also known as Tuscan kale, try cabbage for your wrap.
By Sara Haas, R.D.N., L.D.N.

Curry Chicken Salad Lettuce Wraps

These decadent-tasting wraps are lightened up with fat-free Greek yogurt in place of mayo--and lettuce makes a crisp, fresh alternative to a flour wrap.
By Diabetic Living Magazine
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Inspiration and Ideas

Build-Your-Own Chicken Tacos
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This kid-friendly recipe keeps every element of tacos separate so your child can decide to eat them separately or have fun building their own mini tacos with their favorite toppings. Plus, it's perfect for packing into a bento box for a healthy lunch for school.
Peanut-Tofu Cabbage Wraps
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Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works.
Waldorf Salad Lettuce Wraps
Peanut-Chicken Cabbage Wraps
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Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy chicken lettuce wrap recipe. Don't limit yourself to cabbage for this Thai-inspired recipe--any fresh green that's sturdy enough to wrap around 1/2 cup of filling works.

All Gluten-Free Wrap Recipes

Endive with Goat Cheese, Strawberries & Walnuts

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Vary this quick-to-assemble vegetarian appetizer recipe with the season. Try sliced nectarines in place of the strawberries in the summer and halved grapes in the fall. Chopped pecans, pistachios and macadamia nuts are all delicious in place of the walnuts as well.
By Seamus Mullen

Curried Shrimp Lettuce Wraps

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Tender-crisp Boston lettuce makes the perfect low-calorie stand-in for traditional wraps in this healthy, gluten-free recipe. If you can't find Boston lettuce, other types of greens, such as kale, cabbage or iceberg lettuce, will work too.
By EatingWell Test Kitchen

Smoked Salmon Maki Rolls

Skip the rice and just use seaweed to make these healthy sushi rolls filled with smoked salmon, avocado, carrot and cucumber. Serve with soy sauce for dipping.
By EatingWell Test Kitchen

Vietnamese BLT Wraps

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This gluten-free twist on the conventional BLT also has a little Vietnamese flavor pop. This makes only four wraps, but you can easily scale it up to serve a crowd. Reprinted from Real Food Heals by arrangement with Avery Books, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2017, Seamus Mullen.
By Seamus Mullen

Korean-Style Steak & Lettuce Wraps

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These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.
By Kathy Farrell-Kingsley

Thai Halibut Lettuce Wraps

No tortillas or bread needed for this Thai-inspired lunch or light dinner! We use leaves of butterhead lettuce in their place and fill them with sesame-flavored halibut steaks, rice noodles and crunchy vegetables.
By Diabetic Living Magazine

Vietnamese Tofu-Noodle Lettuce Wraps

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Here we toss rice noodles with crunchy vegetables, fresh herbs, tofu and a light, sweet, tart and salty Vietnamese dressing flavored with fish sauce and wrap the mixture in lettuce leaves. For a vegetarian version, use reduced-sodium soy sauce or tamari in place of the fish sauce. Pass the mixture, lettuce leaves and sauce separately so everyone can make their own wraps.
By EatingWell Test Kitchen

Chicken Taco Lettuce Cups

This fun kid-friendly snack is easy to make with leftover chicken, and the protein gives it plenty of staying power.
By Diabetic Living Magazine

Meat & Cheese Cucumber Roll-Ups Bento Box Lunch

Thinly sliced cucumber is used as a low-carb wrap in this satisfying lunch recipe. Pile sandwich fillings like lunch meat, cheese and veggies on top of the cucumber slices, roll up and cut into bites like sushi. Round out this easy packable lunch with fresh fruit and veggies for a fun meal to take to work or school.
By Breana Killeen

Lettuce Wraps with Spiced Pork

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Serve this quick stir-fry family-style: set out a bowl of stir-fried pork and the lettuce leaves and let people make their own wraps.
By EatingWell Test Kitchen

Ham & Pepper Roll-Ups

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This snack is perfect for the kids too--try turkey instead of ham if you prefer.
By EatingWell Test Kitchen
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