Low Sodium Mediterranean Lettuce Wrap

Experience a burst of fresh, vibrant flavors with these Low Sodium Mediterranean Lettuce Wraps—an ideal option for a healthy lunch or light dinner. This no-cook recipe combines crisp butter or romaine lettuce leaves with a wholesome filling of quinoa, low-sodium chickpeas, and a medley of colorful veggies like cherry tomatoes, cucumber, and red bell pepper. Tied together with a zesty lemon-garlic dressing and fresh herbs like parsley and mint, these wraps are a perfect balance of Mediterranean-inspired flavors. Optional add-ins like diced chicken or a sprinkle of feta cheese provide extra protein and richness if desired. Ready in just 20 minutes, these wraps are nutrient-packed, low in sodium, and perfect for a refreshing, guilt-free meal on the go.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 8 whole leaves large lettuce leaves (such as Butter or Romaine)
• 1 cup cooked quinoa
• 1 cup cherry tomatoes, quartered
• 0.5 cup cucumber, diced
• 0.5 cup red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 1 cup low sodium chickpeas, drained and rinsed
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 cup cooked chicken breast, diced (optional for protein)
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried oregano
• 0.25 cup feta cheese (optional, to taste)

Directions

Step 1

Begin by preparing the quinoa according to package instructions if not already cooked. Set aside to cool.

Step 2

In a large mixing bowl, combine the quartered cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, drained chickpeas, chopped parsley, and chopped mint.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, black pepper, and dried oregano to create a dressing.

Step 4

Pour the dressing over the vegetable mixture and toss gently to coat all the ingredients evenly.

Step 5

If using, add the cooked and diced chicken breast and mix again to combine.

Step 6

To assemble the wraps, lay out each lettuce leaf on a flat surface. Spoon a generous amount of the Mediterranean mixture into the center of each leaf.

Step 7

If desired, sprinkle a small amount of feta cheese over the top for added flavor and texture.

Step 8

Fold in the sides of the lettuce leaf and then roll up to form a wrap, similar to how you would roll a burrito.

Step 9

Serve immediately or refrigerate for up to 2 hours before serving for a cold, refreshing wrap.

Nutrition Facts

Serving size	(1344.3g)

Amount per serving	% Daily Value*
Calories	1502.5

Total Fat 59.8g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 265.3mg	0%
Sodium 867.7mg	0%
Total Carbohydrate 131.0g	0%
Dietary Fiber 29.8g	0%
Total Sugars 28.9g
Protein 115.0g	0%

Vitamin D 0IU	0%
Calcium 636.4mg	0%
Iron 15.5mg	0%
Potassium 2924.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.4%

Protein: 30.2%

Carbs: 34.4%