top down view of light and healthy, fresh vegan lettuce wraps on a plate with items surrounding.

Fresh and light, these vegan lettuce wraps are a delicious summer lunch or light dinner!


  • 1 or 2 romaine hearts
  • 1/2 cup hummus, to spread
  • 1 cucumber, julienned
  • 1/2 cup shredded carrots
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup chickpeas, optional
  • 1/4 cup cilantro sprigs
  • 2 tablespoon hemp hearts
  • salt + pepper


I’ll leave the amount of ingredients you want to use up to you. I would say a handful of the vegetables, and a sprinkle of the hemp hearts, salt and pepper. You really can eat about as much as you want here and I love it like that!

Wash and dry your romaine hearts. I usually use 2 leaves together for each wrap, one large and a smaller one on top. Add a layer of hummus down the middle of romaine hearts, it’s ok to spread a little out toward the edges if you like. Layer first with cucumbers, carrots and then tomatoes. Add cilantro and top with a sprinkle of hemp hearts, salt and fresh cracked pepper.

Enjoy as much or as little as you like!

Serves 2, 2 wraps per serving


Other lettuces you can use would be butter, bibb, boston, green or red oak leaf, savoy and iceberg. You may also like to try swiss chard or lacinato kale. Any leafy greens that act as a wrap will do. The swiss chard and kale will have a stronger flavor so if you’re looking for a lighter flavor stick with others.

Avocado would be a great addition to these wraps, and a sprinkle of red pepper flakes wouldn’t be bad either.

Try adding sliced bell peppers in place of, or in addition to, the other ingredients.

Make these raw using this recipe for Raw Sprouted Hummus.

More ways to fill your lettuce wraps:

Nutrition info includes chickpeas