Low-FODMAP Asian Lettuce Wraps; Gluten-free, Dairy-free

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A beautiful, fun-to-eat, and healthy Asian inspired low-FODMAP meal, these low-FODMAP Lettuce Wraps are wonderful for a party or a family dinner.  The use of lettuce as a wrapper makes these lower carb than a traditional ‘taco’, while the low-FODMAP ingredients add a complex layer of flavors that tastes absolutely amazing!

Try this with my low-FODMAP Hoisin Sauce and you are going to be addicted to this low-FODMAP recipe like my family is.

You may also love my low-FODMAP Chinese Stir Fry, low-FODMAP Teriyaki Chicken Casserole and low-FODMAP Beef Lo-Mein recipes.  Or check out over 450 more low-FODMAP recipes on my blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Asian Lettuce Wraps; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4 for a main meal, 8 for an appetizer

Prep: 25 min

Marinating time: 25 min for marinade

Cook time: 10 min

Total: 60 min


For carrot/cucumber marinade:

  • 1/2 cup white vinegar
  • 1/4 cup sugar
  • 1/8 teaspoon salt
  • 2 medium carrots, julienned or chopped very thin
  • 1/2 small cucumber, finely chopped
  • 1 teaspoon onion or shallot-infused oil

For low-FODMAP meat filling:

  • 1 pound ground pork, chicken, turkey or beef
    • I used pork
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon garlic-infused oil (for tips on shopping for these oils see my recipe swap blog)
  • 1 tablespoon reduced-sodium soy sauce (gluten-free if necessary)
  • 1 tablespoon mirin (sweet rice wine- make sure no high fructose corn syrup)- I used Kikkoman AJI-Mirin; check your brand to ensure gluten-free if necessary
  • 1/4 teaspoon pepper
  • 1 teaspoon fish sauce, optional (found at asian grocery stores). If necessary check ingredients to ensure gluten-free

For building low-FODMAP Lettuce Wraps

  • 8 Bibb or butter lettuce leaves
  • 1 small red pepper, finely chopped
  • ½ cup chives, chopped
  • 1/2 cup each coarsely chopped fresh basil, cilantro and mint (highly recommend using fresh herbs)
  • 1 jalapeno pepper, seeded and finely chopped (optional)
  • 1/4 cup salted or unsalted peanuts, chopped
  • Low-FODMAP Hoisin sauce
  • Lime wedges


Prepare low-FODMAP carrot/cucumber marinade:

    • In a small bowl, mix vinegar, sugar, onion-infused oil and salt until blended
    • Stir in carrots and cucumber and let stand at room temperature 30 minutes or overnight

Prepare low-FODMAP meat filling:

  • In a large skillet, cook pork, ginger and garlic-infused oil over medium heat 6-8 minutes or until meat is no longer pink, breaking up meat as it cooks
  • Drain well
  • Stir in soy sauce, mirin, pepper and, if desired, fish sauce

Serve low-FODMAP Asian Lettuce Wraps:

  • Drain carrot/cucumber mixture and place in bowl
  • Put all other toppings in separate serving bowls
  • Start with lettuce leaf, and place meat mixture as base layer
  • Top with cucumber, red pepper, chives, carrot mixture and herbs as desired
  • Sprinkle with jalapeno and peanuts; drizzle with low-FODMAP Hoisin Sauce
  • Squeeze lime juice over tops

  • So pretty and low-FODMAP delish…

  • The colors are amazing, and you know the lettuce as a wrapper means it is low-carb too…
  • Fold lettuce over filling to eat!

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Comments Rating 5 (4 reviews)

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  1. Allie May 18, 2020
    • Rachel Pauls Food May 18, 2020
  2. Lisa June 6, 2020
    • Rachel Pauls Food June 7, 2020
  3. Julia July 2, 2020
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