These Mango & Zucchini Lettuce Wraps are a refreshing, nutrient-packed option perfect for quick lunches, light dinners, or appetizer platters.
Bursting with crisp vegetables, sweet mango, and a punchy ginger-soy sauce, they deliver fiber, plant-based protein, and healthy fats in every bite.
Low in carbs and easy to assemble, this versatile recipe is ideal for busy weekdays, meal prep, or entertaining with minimal fuss.
Mango Zucchini Lettuce Wraps
Equipment
- 1 sharp knife
- 1 cutting board
- 1 mixing bowl
- 1 small bowl for dipping sauce
- 1 serving platter
Ingredients
For the wraps:
- Romaine lettuce leaves as needed
- ½ cup kelp noodles optional
- 1 zucchini julienned
- ½ mango thinly sliced
- 2 –3 radishes cut into thin sticks
- ¼ cup scallions chopped
- 1 –2 Thai red peppers sliced
- Handful fresh mint leaves
- Edamame baked tofu, or protein of choice, as desired
- Lime wedges for serving
- Sriracha for serving
For the ginger-soy dipping sauce:
- ¼ cup soy sauce
- 3 tablespoons rice vinegar
- 1 teaspoon fresh ginger minced
- 2 teaspoons honey or agave syrup
- ¼ teaspoon sesame oil
- Diced Thai chili pepper optional, to taste
Instructions
- Prepare Your Workspace: Clear and organize your countertop or cutting board area. Gather all ingredients, utensils, and equipment listed. Having everything within reach—like knives, bowls, and serving platters—makes the prep process smooth and stress-free. Rinse all fresh vegetables and herbs under cold running water, then pat dry with a clean kitchen towel or paper towels to remove excess moisture.
- Wash and Separate Lettuce: Carefully separate the romaine lettuce leaves from the head, choosing whole, unblemished leaves for wrapping. Pat them dry thoroughly, as wet leaves can make the wraps soggy. Set them aside on a large plate or tray, keeping them flat to maintain their crispness. These leaves will act as the vessel for all your colorful fillings.
- Julienne Zucchini: Take one medium zucchini and cut off both ends. Slice it lengthwise into thin planks, then stack a few planks at a time and cut into fine matchstick-sized strips. Aim for uniform thickness so they cook evenly if lightly sautéed or stay crisp if served raw. Transfer the zucchini to a small bowl and set aside.
- Slice Mango: Peel half a ripe mango and carefully cut the flesh away from the pit. Slice the mango into thin, even strips that will nestle nicely in the lettuce wraps. If desired, cut the strips slightly smaller than the width of the leaves for easy folding. Place the mango on a separate small plate to avoid mixing with other ingredients.
- Prepare Radishes and Scallions: Trim the ends off 2–3 radishes, then slice them lengthwise into thin sticks similar in size to your zucchini strips. Chop ¼ cup of scallions into small pieces, separating the white and green parts if you like for visual contrast. Combine the radishes and scallions in a small bowl. These add crunch and a mild peppery flavor to the wraps.
- Slice Thai Red Peppers: Using a sharp knife, slice 1–2 Thai red peppers into thin rounds or strips, depending on preference. Remove seeds if you want less heat. These will provide a spicy kick, so adjust the amount based on your tolerance for heat. Set aside in a separate small bowl.
- Prepare Herbs and Protein: Pick a handful of fresh mint leaves, discarding any stems that are too thick. For protein, lightly steam edamame, cube baked tofu, or prepare your preferred protein choice. Ensure the protein pieces are bite-sized for easy wrapping. Arrange the herbs and protein near your other prepped ingredients for easy assembly.
- Make Ginger-Soy Dipping Sauce: In a small mixing bowl, combine ¼ cup soy sauce, 3 tablespoons rice vinegar, 1 teaspoon minced fresh ginger, 2 teaspoons honey or agave syrup, and ¼ teaspoon sesame oil. Stir until well incorporated. For extra heat, add diced Thai chili pepper to taste. Taste and adjust seasoning if desired—this sauce should have a balance of tangy, sweet, and umami flavors.
- Assemble Lettuce Wraps: Lay a single romaine leaf flat on your serving plate. Start layering a few julienned zucchini strips, a couple of mango slices, radish sticks, scallions, Thai red peppers, fresh mint, and your protein of choice in the center. Be mindful not to overfill, so the leaf can fold without tearing. Repeat for each leaf until all ingredients are used.
- Serve with Garnishes: Arrange the prepared wraps on a serving platter. Serve with lime wedges and a small bowl of ginger-soy dipping sauce on the side. Offer sriracha for anyone who enjoys extra spice. Encourage diners to squeeze fresh lime juice over their wraps before dipping for an added burst of flavor.
Notes
- For extra crunch, choose firm, fresh romaine leaves and avoid older, wilted leaves.
- Julienne vegetables thinly for even texture and easy wrapping.
- The mango should be ripe but slightly firm; overripe mango can make the wraps soggy.
- Kelp noodles are optional, but they add a fun, noodle-like texture and boost fiber content.
- Adjust Thai red peppers and sriracha according to your heat preference. Start small—you can always add more.
- This recipe is naturally plant-based, low-carb, and high in fiber, making it a versatile choice for light meals or appetizers.
Chef’s Secrets: Expert Flavor Enhancements
To elevate these wraps, layer flavors thoughtfully.
Toss the zucchini lightly in lime juice to enhance freshness and prevent browning.
Gently massage the herbs, such as mint, to release essential oils before adding to the wrap.
For a creamier twist, a drizzle of tahini or peanut sauce complements the sweet mango while adding healthy fats.
Don’t overcrowd the lettuce leaves; maintaining balance ensures each bite has a perfect combination of texture and flavor.
Serving Suggestions: Delicious Ways To Serve
These wraps shine when served immediately on a large platter, allowing everyone to assemble their own.
Pair with a chilled herbal tea, sparkling water, or a crisp white wine for summer gatherings.
They make a vibrant appetizer at dinner parties, or a light, satisfying main dish for lunch.
Add lime wedges and sriracha on the side so guests can customize the acidity and spice to their liking.
Storage Tips: Keep Wraps Fresh Longer
The individual ingredients can be prepped ahead of time for quick assembly.
Store sliced mango, zucchini, radishes, and scallions in airtight containers in the refrigerator for up to 2–3 days.
Keep romaine leaves dry in a separate container lined with paper towels.
Prepare the ginger-soy dipping sauce in advance; it can be stored for up to a week.
Assemble the wraps only when ready to eat to avoid soggy leaves.
Frequently Asked Questions
1. Can I make this recipe vegan or gluten-free?
Yes! The recipe is naturally plant-based. Use tamari instead of soy sauce to make it gluten-free, and ensure the protein choice is vegan-friendly if desired.
2. Can I use other fruits instead of mango?
Absolutely! Pineapple, peach, or even thin apple slices work well. Choose fruits with firm flesh to maintain texture without making the wraps soggy.
3. How spicy are the wraps with Thai red peppers?
Thai red peppers are quite hot. For a mild flavor, reduce the quantity or remove seeds. You can also offer sriracha separately so diners can adjust spice levels themselves.
4. Can these wraps be made ahead of time?
You can prep all ingredients and store separately, but assemble only before serving. This prevents the lettuce leaves from becoming soggy and keeps the texture fresh and crisp.
5. What proteins work best in these wraps?
Edamame, baked tofu, tempeh, shredded chicken, or cooked shrimp all pair wonderfully. Choose bite-sized pieces to make wrapping and eating easy, and lightly season for extra flavor.
