Gluten-Free Greek Lettuce Wrap
By the Gluten Free Recipes team ·
Bright and refreshing, these gluten-free Greek lettuce wraps burst with the vibrant flavors of the Mediterranean. Tender protein and crisp vegetables are tossed in a zesty lemon-herb dressing, creating a satisfying and light meal perfect for any day.
At a glance: This easy lunch recipe yields 4 servings in about 37 minutes (12 min prep, 25 min cook). It uses 10 ingredients — including cooked rice, protein of choice, fresh vegetables of choice — and walks through 6 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Greek Lettuce Wrap: When preparing this lunch recipe, use tamari (not regular soy sauce) — San-J Tamari and Kikkoman GF Tamari are reliable. Double-check labels even on tamari, as some formulations include wheat. In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools.
Gluten-Free Notes for Gluten-Free Greek Lettuce Wrap: This recipe is naturally gluten-free by using certified gluten-free grains and avoiding any gluten-containing ingredients. Always check labels on sauces and seasonings.
Ingredients
- 1 cup cooked rice, quinoa, or certified GF noodles
- 1 cup protein of choice (chicken, shrimp, tofu, chickpeas)
- 2 cups fresh vegetables of choice (e.g., chopped cucumber, bell peppers, red onion, Kalamata olives, cherry tomatoes)
- 2 tbsp gluten-free sauce (GF tamari, olive oil, or GF dressing)
- 1 tbsp fresh lemon juice
- 1 tsp extra virgin olive oil
- 1/2 tsp dried oregano
- 1/4 tsp garlic powder
- Salt and freshly ground black pepper to taste
- 8-10 large lettuce leaves (e.g., butter lettuce, romaine)
Instructions
- 1
Prepare the base: If using rice or quinoa, cook according to package directions until tender, about 15-20 minutes. If using certified gluten-free noodles, cook them until al dente, approximately 8-10 minutes. Drain and set aside.
- 2
Cook or prepare the protein: If using chicken or shrimp, sauté until cooked through, about 5-7 minutes. If using tofu, pan-fry until golden brown, about 8-10 minutes. If using chickpeas, drain and rinse them. Season your chosen protein with gluten-free verified spices, salt, and pepper.
- 3
Prepare the fresh vegetables: Chop your chosen vegetables into bite-sized pieces, ensuring they are crisp and vibrant. This step should take about 5-7 minutes.
- 4
Make the dressing: In a small bowl, whisk together the gluten-free sauce (such as GF tamari or olive oil), fresh lemon juice, extra virgin olive oil, dried oregano, and garlic powder. Season with salt and pepper to taste. This will take about 2 minutes.
- 5
Assemble the wraps: In a medium bowl, gently combine the cooked base (rice, quinoa, or GF noodles), prepared protein, and chopped fresh vegetables. Drizzle the dressing over the mixture and toss to coat everything evenly. This assembly should take about 3-5 minutes.
- 6
Serve: Spoon the mixture into the large lettuce leaves, creating individual wraps. Serve immediately for the freshest taste and texture.
Nutrition (per serving)
Tips & Notes
- Softened butter should hold a fingerprint but not be greasy — if it melts on touch, it's too warm for creaming.
- Use a good-quality extra-virgin olive oil here — the flavor comes through in simple recipes.
- Zest the lemon before juicing — it's nearly impossible to zest after the lemon is squeezed.
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