Ditch the Bread: Crisp, Refreshing Wraps That Redefine Lunch

This recipe comes from Marie Hill, who believes lunch should be nourishing, simple, and never boring. Her lettuce wrap sandwiches are crisp, customizable, and designed to keep you energized throughout the day—whether you’re at home, in the office, or packing meals on the go.

If your lunch routine feels like a sad rotation of soggy sandwiches and uninspired salads, it’s time for an upgrade. Enter the lettuce wrap sandwich: light in form but rich in texture and flavor. With the right balance of protein, fiber, and healthy fats, these wraps keep you fueled and focused well into the afternoon.

Yes, wrapping everything in lettuce and parchment paper might look intimidating at first—but once you’ve done it a couple times, you’ll get the hang of it. And the best part? You can mix and match ingredients to create your own combinations in minutes.

Why Lettuce Wrap Sandwiches Work

• Fiber boost – Leafy greens and veggie layers give you the bulk and satiety of bread without the crash.

• Balanced nutrition – Each wrap layers protein, fiber, and healthy fats to keep energy steady.

• Customizable – Works with whatever protein or produce you have on hand.

The Go-To Turkey Wrap (Base Recipe)

This is your everyday staple: simple, balanced, classic, and easy to prep.

Ingredients:

• Iceberg or romaine lettuce leaves (remove the center rib from romaine for easier folding)

• Tomato slices

• Cucumber slices

• 4 oz turkey breast

• Dijon mustard

Macros: ~260 calories | 26g protein | 9g carbs | 10g fat | 5g fiber

The Grinder (Deli Style, Lighter Twist)

Inspired by the viral grinder sub, but with way more veggie power and way less bread bloat.

Ingredients:

• Iceberg or romaine lettuce leaves (remove rib if using romaine)

• Salami (2 oz)

• Ham (1 oz)

• Turkey breast (1 oz)

• Provolone (1 slice)

• Shredded lettuce tossed with oregano, olive oil, and red vinegar

• Tomato slices

• Sliced pepperoncini

• Thinly sliced shallots

• Roasted red peppers

Macros: ~390 calories | 26g protein | 11g carbs | 25g fat | 6g fiber

Grilled Chicken Caesar (with Tahini Option)

A handheld take on everyone’s favorite salad, with extra greens for fiber and a creamy dressing that clings to every bite.

Ingredients:

• Iceberg or romaine lettuce leaves (remove rib if using romaine)

• Sliced grilled chicken or roasted chicken (4 oz)

• Shredded parmesan (2 tbsp)

• Diced kale (½ cup)

• Diced romaine (½ cup, rib removed)

• Caesar dressing (classic or tahini-based)

Tahini Caesar Dressing (dairy-free):

• 3 tbsp tahini

• Juice of 1 lemon

• 1 tbsp Dijon mustard

• 1 garlic clove, grated

• 2 tbsp olive oil

• 1–2 tbsp water (to thin)

• Salt + pepper

Macros: ~330 calories | 36g protein | 9g carbs | 15g fat | 7g fiber

Mediterranean Mezze-Inspired Wrap

Think of this as a portable mezze platter—fiber-rich, full of flavor, and endlessly customizable.

Ingredients:

• Iceberg or romaine lettuce leaves (remove rib if using romaine)

• Hummus (2 tbsp)

• Cucumber tzatziki (2 tbsp)

• Feta crumbles (2 tbsp)

• Green onions (2 tbsp)

• Olives (2 tbsp)

• Artichoke hearts (2 tbsp)

• Fresh dill + oregano

• Protein of choice: grilled chicken, shrimp, or roasted turkey (3–4 oz)

Macros (with turkey): ~350 calories | 28g protein | 14g carbs | 18g fat | 8g fiber

Wrap It Up

With a few parchment squares and a little practice, you’ll wonder why you ever settled for a boring sandwich. These wraps are crisp, refreshing, and built to keep you satisfied—proof that “back-to-school” isn’t just for kids. Adults deserve better lunches too.

How to Wrap Like a Pro (Using Parchment Paper)

1. Prep your paper – Cut a square of unbleached parchment, about 12x12 inches. Place it flat on the counter.

2. Layer the lettuce – Overlap 3–4 large leaves of iceberg or romaine in the center of the parchment to create a solid base.

3. Add your fillings – Stack ingredients in the center, keeping them compact (the narrower the stack, the easier to roll).

4. Fold and roll burrito-style – Fold the left and right sides of the lettuce in toward the center. Starting from the bottom, roll upward tightly, using the parchment to guide the roll while gently pulling it back so the paper doesn’t get trapped inside.

5. Seal it up – Keep rolling until fully enclosed. Twist the ends of the parchment or fold them under the wrap for a snug fit.

6. Eating tip – As you eat, peel back the parchment gradually. This keeps the wrap together and crisp from first bite to last.