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!

Comments Rating 5 (4 reviews)

8 Responses

  1. delicious!

    These were absolutely delicious, loved the flavors and colors! Easy to make too! I also made the hoisin sauce and that was very good as well.

    1. Allie,
      FANTASTIC feedback. We are so touched by your comments and so happy you enjoyed BOTH recipes!! Thanks again for sharing 🙂

  2. Lots of chopping, but worth it!

    Made these tonight; had a gorgeous head of farmer’s market lettuce and with a well stocked frig and pantry they came together easily. Delicious and totally worth the time and effort.

    1. Lisa,
      So good to hear from you! Love this feedback and thrilled that you got to enjoy such a delicious sounding fresh meal. Stay in touch 🙂

  3. Best Asian Lettuce Wraps

    Soooo good! 9/10 would be 10/10 if they stayed together…. messy but so worth it. And the Low-FODMAP hoisin sauce is 100% worth the extra effort

    1. Julia AWESOME!
      Thanks for the feedback. We hope you stay in touch!!
      Have a great day 🙂

    1. Hi Christin,
      Thank you SO much! We love that you took the time to comment and really appreciate your kindness 🙂
      Stay in touch!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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