Seasonal Lettuce Wraps with Peanut Sauce

Another classic that I’ve shared with my social media followers over on Instagram and Facebook. I’ve made this one for A LOT of people but surprisingly, haven’t officially posted it here!

This one definitely switches up depending on what I have in the fridge or what is in season. It’s a great way to use up odds-and-ends in the fridge and is super light and refreshing to have pretty much in any season (although I tend to crave them more in the spring/summer months).

The main focus of this recipe is without a doubt the sauce – people have raved over it! And I loooove making it. Sadly, it doesn’t keep in the fridge for too long but it freezes great!


lettuce wrap ideas
    • Non-wheat wrap ideas:
      • Rice Wraps
      • Nori Wraps
      • Corn Tortillas
      • Butter Lettuce or similar seasonal large leaf lettuce
    • Protein suggestions:
      • Prawns, Salmon or other Wild Seafood
      • Local Chicken
      • Chickpeas/Beans/Rice
      • Roasted Cauliflower
      • Tofu/Tempeh, etc.
    • Fillings suggestions:
      •  Cabbage
      • Bell Peppers
      • Sprouts
      • Cucumber
      • Carrots
      • Avocados
      • Herbs/Edible Flowers
      • Local Cheese, etc.
    • Flavouring:
    • 1 cup [Pea]Nut Butter
    • ¼ cup Rice Vinegar
    • ⅓ cup Water
    • ⅓ cup Tamari
    • 4 tbsp Honey or Maple Syrup
    • 2 tbsp Fresh Ginger
    • 3 Cloves Garlic, Minced
    • ¼ tsp Red Pepper Flakes
    • 2 tsp Fave Hot Sauce, or to taste
    • 1-2 drops of your favourite Food Grade DoTERRA essential oil (like ginger, lemon, lime, cinnamon, cilantro…)
    1. PROTEIN: Take your protein and toss with oil and spices until well coated. Sauté over medium-high heat until cooked OR place on a baking tray and bake at 350 until cooked. Generally 15 – 30 minutes for most of the items suggested above.
    2. SAUCE: Throw all of the Peanut Sauce ingredients into a high-powered blender and blend until smooth. Pour all of the sauce into a dish and place in fridge until ready to use or freeze half and use half.
    3. FILLINGS: For the filling ingredients, ensure they are cut in long, thin strips. This will help for wrapping. I like to use a cheese grater for pretty much all of my filling ingredients! Assemble the ingredients and lay them out so that they are easy to grab/use when you start to wrap.
    4. WRAPPING: Now the fun REALLY begins. Depending on what you’ve decided to use, this part can be a bit daunting/challenging at first but SO rewarding in the end. No matter what you use I usually start with: wrap, lettuce, protein, stuffing and then I always tuck both ends in before rolling.
        • Rice Wraps: Get a deep plate or bowl and fill with about 1/2 inch of water. Place rice wraps in water just for a few seconds so that the whole wrap gets covered. Take it out and place on a cutting board or plate before wrapping. I like to use a piece of lettuce in me rice wrap first to begin (it makes it easier for rolling).
        • Nori Wraps: You could even put seaweed/nori in your rice wrap as well or just use nori wraps instead of rice wraps. When I use nori wraps, I generally don’t use whole leaf lettuce as well but will sometimes finely chop lettuce and at it in.
        • Corn Tortilla/Butter Lettuce: These are great as appetizers or open-faced wraps. I don’t ever fully wrap them up, just leave them open-faced and fill up as much as I can!



Don’t have the materials to make these or looking for items that are already pre-made? Did you know I offer meal prepping services? Let me help! PLUS I’ll be adding an online shop to my website soon! Contact me to inquire or pre-order!


With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!

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