Lettuce Wraps
Published September 24, 2022 • Updated February 21, 2026
Easily enjoy a sandwich without the bread
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Lettuce wraps are a gluten-free, low carb replacement for bread-based sandwiches. The rolling technique I use here keeps everything tucked in tight: no more fillings spilling out.
I’ve been making lettuce wraps for years. They’re one of the original bread swaps. You can fill them with any combination of meats, vegetables, and sauces. If you’re looking for other low carb options, try my bell pepper sandwich too.
What makes this wrap different: the parchment paper technique. Most lettuce wraps fall apart as you eat, but angling the parchment and rolling it tight keeps everything in place.
Customize however you want based on what’s in your fridge.
Perfect for a quick weekday lunch or snack. My kids love these.
How to make lettuce wraps
The parchment wrapping technique makes these tight and mess-free.
- Cut iceberg lettuce in half and remove the core. Wash lettuce and let dry completely.
- Layer 8 large leaves of the lettuce in a small rectangle on top of two sheets of parchment paper.
- Spread on the mayo.
- Layer down meats, cheese, tomato, and bacon. Or other sandwich fixings that you love.
- Roll and tuck until the lettuce wrap is wrapped tightly.
- Cut in half to serve.
To eat: Peel back the parchment as you go.
Key ingredients
This is basically a deconstructed club sandwich. Most of these ingredients are probably already in your fridge.
- Iceberg lettuce: Crunchy, holds its shape, and has almost no calories. High water content and fiber.
- Mayonnaise: Helps everything stick together. I use avocado mayo.
- Turkey: Any deli-sliced turkey works.
- Ham: Get it from the deli counter. Pick sugar-free if you’re watching carbs.
- Cheese: I use thinly sliced Colby jack or cheddar.
- Tomato: Adds sweetness and moisture.
- Bacon: Crispy bacon makes everything better.
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Ingredients
8 large leaves of Iceberg lettuce -
2-3 tablespoons mayonnaise
-
2 slices deli turkey meat
-
2 slices deli ham
-
2 slices cheddar cheese
-
2 slices tomato
-
2 slices fully cooked bacon
Step by Step Instructions
Step by Step Instructions
Cut & tear lettuce leaves
Cut the iceberg lettuce in half and remove the core. Wash and dry completely.
Add sandwich fixings
Spread on mayo (or mustard), then layer the meats, cheese, tomato, and bacon.
Roll and tuck
Roll one corner of the parchment tightly over the fillings. Keep rolling and tucking. Before you reach the end, tuck in the edges, then finish rolling.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
What kind of lettuce is used for a lettuce wrap?
I use iceberg because it's crunchy and holds its shape, but romaine, green leaf, red leaf, or butter lettuce work too.
Is a lettuce wrap messy?
Most lettuce wraps are messy. Lettuce breaks or fillings fall out. The parchment technique I use here keeps everything contained.
How do you keep lettuce crisp for lettuce wraps?
Wash and dry the leaves completely, then store in a plastic bag in the crisper drawer.
I've attempted lettuce wraps probably a dozen times over the years and every single one turned into a sad pile of deli meat halfway through, so I wasn't expecting much when I tried this, but the parchment rolling method changed everything. Something about keeping it tight while you roll (and actually waiting to unwrap it at the table) makes it hold together more like a real sandwich than anything I've made with lettuce before. I used Primal Kitchen mayo and added an extra slice of bacon because it's February and that felt right, and the whole thing held until the last bite, which has genuinely never happened for me. The iceberg leaves stayed so crisp and cold, almost like they were standing in for bread rather than just being a flimsy substitute. I keep thinking about what else could work here, have you ever done this with roast beef or a more loaded club situation? And totally separate question, any advice on prepping these ahead for work lunches, or does the lettuce start going once it sits?