Healthy Low Carb Tofu Lettuce Wraps

Healthy Tofu Lettuce Wraps are a delicious combination of fried tofu in a peanut ginger sauce, topped with a tomato avocado salsa, filled in a butter lettuce leaf, and sprinkled with crunchy seeds and chunks of peanuts on top. With this beautiful presentation, you’ll want to share them with your friends and family.

If you want an easy keto and vegan lunch idea that's full of protein and crunch, you gotta try these Healthy Tofu Lettuce Wraps!

They’re packed with an intense taste that is almost too addicting to put down. Every bite has peanut flavored crunchy tofu, tender creamy avocado, juicy tomatoes and a soft lettuce leaf to wrap it all in a healthy combination.

These asian inspired tofu lettuce wraps have all the main tastes in them - salty, sweet, sour, spicy, and umami, which makes them so delicious that they disappear from the table immediately.

Total Time

• Preparation time: 10 minutes
• Cooking time: 10 minutes
• Total: 20 minutes

Ingredients

• 1 head butter lettuce: You can also use Boston, Bibb, Iceberg, or Romaine 
• 10 oz extra firm tofu: Most grocery stores keep this in the refrigerated section by the produce. 
• 2 tbsp xanthan gum: This helps thicken the tofu when frying. You can order it online if you’re not able to find it in the grocery store.
• 2 tbsp olive oil: You can also use avocado oil or another oil you have on hand.

Peanut ginger sauce

• ⅔ cup salted natural peanut butter
• ½ lime, juiced
• 2 tsp stevia or erythritol: These are sugar substitutes.
• 1 ½ tbsp soy sauce or coconut aminos: Coconut aminos is the gluten free option and is slightly sweeter than soy sauce.
• 1 tbsp fresh grated ginger
• Hot water: Used to thin out the sauce.

Tomato avocado salsa

• 8 cherry tomatoes
• 2 ripe avocados
• ½ lime, juiced
• 1 ½ tbsp olive oil
• ⅓ tsp chili powder
• chives
• Salt to taste

To garnish

• Sesame seeds
• Black cumin seeds
• Chopped peanuts
• Chives

How to make tofu lettuce wraps

1. Let’s start with the peanut ginger sauce. Add all ingredients except water to a bowl and mix well. Add hot water 1 tbsp at a time and whisk until desired consistency is achieved (should be pourable but thick). 
2. Now let's make the salsa. Peel and cut the avocado into small chunks, put in a small bowl, and toss with lime juice. Add the diced tomato, sliced chives, olive oil, chilli powder and salt and gently stir together to make the salsa.
3. To make tofu crunchy, it is typically flipped in cornstarch before frying, which is not approved on a keto diet. So instead, we will substitute cornstarch for xanthan gum. Cut the tofu into small pieces, place into a bowl, add xanthan gum, and mix well.
4. Heat a little oil in a nonstick skillet. Add your tofu. Stir-fry until golden brown, about 10 mins.
5. Add half of your peanut sauce to the pan. Stir-fry for another 3-5 minutes. As the sauce browns, it will form small crispy pieces around the tofu.
6. Put a few lettuce leaves on a large plate. Fill each lettuce cup with a scoop of the tofu mixture and a scoop of salsa, garnish with seeds, peanuts and chives. Enjoy!

Tips For Success

• It’s best to buy the firmest tofu you can find for this dish since you’ll be coating and frying it. This will help it stay together and not crumble. 
• You can also add diced red bell peppers, diced green onions, or diced carrots to the vegetable topping. 

Storage

• It’s best to store the tofu in an airtight container separate from the lettuce leaves and the topping. You can keep them for up to 3 days in the fridge. Keep the toppings in a separate container as well.
• Place the lettuce in a zip top bag in the refrigerator to keep it fresh and from wilting. 
• When you’re ready to eat the leftovers, heat the tofu mixture on the stove, lay out a piece of lettuce, and then drizzle the chunky sauce over the top.

Equipment

• Mixing bowls
• Whisk
• Nonstick skillet

FAQs

What are lettuce wraps?

Lettuce wraps are a healthy, low carb, and low calorie version of a taco or a sandwich, depending on how you make it. Instead of using bread, buns, or tortillas.. you wrap your fillings in lettuce!

What is the best lettuce for lettuce wraps?

Butter lettuce is amazing to use for your wraps! Whether it's Boston or Bibb, or another variety, they are all amazing and wrap well. You can also use iceberg or romaine if you prefer more crunch.

How to keep lettuce wraps from falling apart?

Use a softer lettuce that can bend easier such as butter lettuce. The crisper lettuces such as iceberg tend to break more.

What goes with lettuce wraps?

Our asian inspired recipe is made with a delicious crisp tofu in a peanut ginger sauce and topped with avocado salsa. You can make lettuce wraps with any kind of filling you want!

Are lettuce wraps healthy?

Yes, lettuce wraps are healthy and a great way to cut carbs and lower your calorie intake. It is also dependent on your fillings and the sauces you use, so be mindful.

How many calories are in a tofu lettuce wrap? 

This really depends on what you put inside your wraps and how much you fill it. This recipe has a total of 348 calories per lettuce wrap.  

Are lettuce wraps vegan? 

While this is based on the recipe you use, these wraps have all vegan ingredients.

Healthy Low Carb Tofu Lettuce Wraps

5 from 39 votes

Recipe by Anaiah Michelle Course: Appetizers, LunchCuisine: AsianDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

497

kcal

These tofu lettuce wraps are made with a fresh avocado salsa and a flavorful peanut ginger dipping sauce. It makes for a perfect low carb and vegan lunch!

Ingredients

• 1 head butter lettuce

• 10 oz extra firm tofu

• 2 tablespoons xanthan gum

• 2 tablespoons olive oil

• Peanut ginger sauce

• 2/3 cup salted natural peanut butter

• 1/2 lime, juiced

• 2 teaspoons stevia or erythritol

• 1 1/2 tablespoons soy sauce or coconut aminos (for gluten free)

• 1 tablespoon fresh grated ginger

• hot water (to thin the sauce)

• Tomato avocado salsa

• 8 cherry tomatoes

• 2 ripe avocados

• 1/2 lime, juiced

• 1 1/2 tablespoons olive oil

• 1/3 teaspoon chili powder

• chives

• salt to taste

• For garnish

• sesame seeds

• black cumin seeds

• chopped peanuts

• chives

Directions

• For peanut ginger sauce
• Add all ingredients except water to a bowl and mix well. Add hot water 1 tbsp at a time and whisk until desired consistency is achieved (should be pourable but thick). 
• For the salsa
• Peel and cut the avocado into small chunks, put in a small bowl, and toss with lime juice. Add the diced tomato, sliced chives, olive oil, chilli powder and salt and gently stir together to make the salsa.
• For the tofu
• To make tofu crunchy, it is typically flipped in cornstarch before frying, which is not approved on a keto diet. So instead, we will substitute cornstarch for xanthan gum. Cut the tofu into small pieces, place into a bowl, add xanthan gum, and mix well.
• Heat the olive oil in a nonstick skillet. Add your tofu. Stir-fry until golden brown, about 10 mins.
• Add half of your peanut sauce to the pan. Stir-fry for another 3-5 minutes. As the sauce browns, it will form small crispy pieces around the tofu.
• Assemble your wraps
• Put a few lettuce leaves on a large plate. Fill each lettuce cup with a scoop of the tofu mixture and a scoop of salsa. Garnish with seeds, peanuts, and chives. Enjoy!

Notes

• This recipe is vegan and keto. It can also be made gluten free by swapping the soy sauce for coconut aminos.
• Leftovers can be stored in the fridge for 2-3 days in an airtight container. It's best to keep the filling and the lettuce in two separate containers.

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Nutritional Information

This nutrition card is calculated by a third party app and is only an estimate. The numbers will vary based on the specific ingredient amounts and brands you use in making this recipe.

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Anaiah Michelle

Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.

www.speakveggietome.com/about