Home » Recipes » Cauliflower Lettuce Wraps {IP & PF Chang}

Cauliflower Lettuce Wraps {IP & PF Chang}

by Sophie

Cauliflower lettuce wraps – maybe the name doesn’t sound very appetizing or familiar, but it is one of the best-ever cauliflower recipes that I have ever created. My version of vegan keto cauliflower lettuce wrap is perfectly spiced, has a great texture and tastes out-of-this-world.

When I cook a big batch of cauliflower rice every week, most of the time actually, I make cauliflower fried rice and tabbouleh from it. But this lettuce wrap was a brand-new idea which just happened to strike my head because eating hot fried rice is not my thing considering the soaring temperatures in Texas. The result – this newly invented and highly appreciated (by my family and friends) cauliflower lettuce wraps.

My lettuce wrap made from cauliflower rice is light, Asian flavored, resembles the PF Chang style a lot and has a nutty topping. Feel free to replace the peanuts and add rice sticks or sesame crackers or anything that entices your palates.

Instant Pot Cauliflower Lettuce Wraps

PF Chang’s Style Cauliflower Lettuce Wrap:

If you love PF Changs, then you must be aware of their popular lettuce wraps. Chunks of tofu or animal protein, crispy cooked water chestnuts, zingy Asian sauce, and perfectly fried rice sticks, all mixed together and wrapped in buttery lettuce wraps. In my opinion, it’s an explosive dish in terms of flavor and a very versatile, satisfying, and low-carb meal ideal for those watching carbs or calories.

To make this cauliflower lettuce wrap exactly the P.F Chang style, add water chestnuts, use hoisin sauce and use some crispy topping.

Additional Toppings/Ingredients:

I tweaked the recipe a bit and have added some onions, mushrooms, and slices of fresh jalapenos to this recipe. Because we are using only cauliflower rice for this recipe, the chunks of mushrooms, diced onions, and chestnuts add a nice, firm bite to the mixture and makes it so much more flavorful too.

Adding peanuts or not: Well, it’s up to you whether you want to add peanuts or not. I did because I didn’t want to use rice sticks. After all, my sole reason to create this recipe is to make it low in carb yet plant-based and delicious.

Some of the best cauliflower recipes from the blog are here.

Ingredients For Cauliflower Lettuce Wrap:

{I didn’t use oil for this recipe as I used my instant pot to cook. Feel free to use 1 tsp oil for this recipe.}

You will need 2 cups of cauliflower rice, 1/4 to 1/2 cup of water chestnuts, ½ cup sliced mushrooms, ¼ cup red onions(sliced or chopped), 2-3 garlic pods(minced), 1 tsp of vegetable oil or avocado (optional) 2 tbsp hoisin sauce, 2 tbsp hemp seeds, 1 tsp soy sauce(light), 1 tsp sriracha, salt and pepper to taste, ½ tsp sesame oil and chopped scallions to garnish

NOTE: Hoisin sauce has starch and soybean paste. If you are strict keto or have a soy allergy, avoid using it. In that case, add 1 tsp dark soy sauce alternative or tamari, ½ tsp white vinegar or Mirin and a pinch of stevia.

How to Make Cauliflower Lettuce Wrap?

Prepare Cauliflower Rice:

  • If you don’t have premade cauliflower rice, then use these steps to make some. Clean and cut cauliflower and cut big florets.
  • Blanch the cauliflower florets in hot, boiling water and give them an ice bath.
  • Now add the cauliflower florets to a colander and allow them to dry.
  • Process in a food processor until the florets resemble tiny strands of rice or couscous.

If you love the idea of making instant pot cauliflower rice, here is the detailed post of instant pot cauliflower rice.

Sauté the mixture:

  • Put the instant pot into a sauté mode.
  • If you are not using an instant pot, heat a pan on medium.
  • Add oil if you are using oil and add garlic, and sauté for a minute.
  • For the oil-free version, add mushrooms first. As mushrooms lose moisture when exposed to heat, it helps in cooking other herbs and veggies too.
  • Now add minced garlic, followed by onions, jalapeños and cauliflower rice.
  • Add the water chestnuts in the end after you see veggies sweat a bit. Mix all the sauces together and add 1 tbsp of water.
  • Add the mixture to the sautéed veggies and close the instant pot lid while turning the saute mode off and sealing the valve.
  • You do not have to pressure cook the mixture as the steam released from veggies will cook the mixture in minutes. You may notice that the pressure valve may rise with the pressure built by sauté. In that case, QPR after 1 minute.
  • After 2-3 minutes open the lid. If you see lots of moisture or juice released from veggies,(which is predictable in Instant pot cooking), just put the IP to sauté mode once again.
  • Then stir the mixture in high heat until the moisture/water reduces, and a semi-dry mixture is ready.
  • Add scallions and hemp seeds now and hot sesame oil or toasted sesame seeds. Adjust salt and pepper if necessary.

Prepare Cauliflower Lettuce Wraps:

  • Take butter or iceberg lettuce cups and add the cauliflower-veggie mixture on it.
  • Top with spicy or roasted peanuts, more sriracha, and scallions.
  • Serve at room temperature. Enjoy!
Easy, Instant Pot Cauliflower lettuce wraps

NOTE: Because all Chinese sauces have salt in them, I prefer not to add any extra salt. I suggest tasting the mixture before adding any extra salt in the end.

easy cauliflower rice chinese style lettuce wrap

Cauliflower Lettuce Wrap

My version of vegan keto cauliflower lettuce wrap is perfectly spiced, has a great texture and tastes out-of-this-world. Plus, it can be made in the instant pot.
5 from 36 votes
Print Pin Rate
Course: Appetizer, Salad, Side Dish
Cuisine: Asian, Chinese
Keyword: Cauliflower lettuce wrap, cauliflower recipe, cauliflower recipes, instant pot cauliflower rice, instant pot recipes, vegan lettuce wrap
Prep Time: 10 minutes
Cook Time: 3 minutes
Total Time: 13 minutes
Servings: 6
Calories: 68.7kcal
Author: Sophie

Equipment

  • Instant pot

Ingredients

  • 2 Cups Cauliflower rice
  • ½ Cup Water chestnuts (Diced)
  • ½ Cup Sliced Mushrooms
  • ¼ Cup Red Onions (sliced or chopped)
  • 2-3 garlic pods(minced)
  • 2-3 Tbsp Hoisin sauce
  • 1 Tsp soy sauce(light)
  • 1 Tsp-Tbsp Sriracha Sauce
  • ½ Tsp Sesame Oil
  • Chopped scallion to garnish
  • Salt and pepper to taste

To Serve

  • 6-12 Ice berg lettuce cups

optional

  • 2 tbsp Hemp seeds
  • 1 small jalapeno/chili pepper sliced

Instructions

Prepare Cauliflower Rice:

  • If you don’t have pre-made cauliflower rice, then use these steps to make some. Clean and cut cauliflower and cut big florets.
    Instant pot Cauliflower Rice, quick and easy process and makes a huge batch
  • Blanch the cauliflower florets in hot, boiling water and give them an iced bath.
  • Now add the cauliflower florets to a colander and allow them to dry.
  • Process in a food processor till the florets resemble tiny
    strands of rice or couscous.

Sauté the mixture:

  • Put the instant pot into a sauté mode. If you are not using an instant pot, heat a pan on medium. Add oil if you are using oil and add garlic, and sauté for a minute. For the oil-free version, add mushrooms first. As mushrooms lose moisture when exposed to heat, it helps in cooking other herbs and veggies too.
  • Now add minced garlic, followed by onions, jalapeños and cauliflower rice. Add the water chestnuts in the end after you see veggies sweat a bit. Mix all the sauces together and add 1 tbsp of water.
  • Add the mixture to the sautéed veggies and close the instant pot lid while turning the saute mode off. You do not have to pressure cook the mixture as the steam released from veggies will cook the mixture in minutes. You may notice the pressure builds up after you seal the valve. Leave it for 1 minute and quick release pressure.
  • After the valve drops or after 2-3 minutes (Depending on how many cups of cauliflower rice you are using) open the lid. If you see lots of moisture or juice released from veggies,(which is evident in Instant pot cooking), just put the IP to sauté mode once again. Then stir the mixture in high heat until the moisture/water reduces, and a semi-dry mixture is ready.
  • Add scallions and hemp seeds now and followed by hot sesame oil or toasted sesame seeds if WFPB. Adjust salt and pepper if necessary.

Prepare Cauliflower Lettuce Wraps:

  • Take butter or iceberg lettuce cups and add the cauliflower-veggie mixture on it.
  • Top with spicy or roasted peanuts, more sriracha and scallions. Serve at room temperature. Enjoy!
    cauliflower lettuce wrap

Video

Notes

  • Use premade cauliflower rice for this recipe.
  • You can use this recipe of Instant Pot Cauliflower rice.
  • If you do not have an instant pot, use a saute pan to cook the veggies until desired tenderness.
  • This recipe is low in carb; however, you can skip the Hoisin sauce and use a non-starchy alternative to add flavors to this cauliflower mixture.

Nutrition

Calories: 68.7kcal | Carbohydrates: 12.2g | Protein: 3.3g | Fat: 1.6g | Fiber: 3g | Sugar: 4.4g

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How many calories are in the cauliflower lettuce wraps?

A single serving of cauliflower lettuce wrap(1/2 cup of mixture on two lettuce cups) is just 68.7 kcal, 12.2g of total carb with 3g of fiber.

Are Cauliflower Lettuce Wraps Keto?

Yes, my cauliflower lettuce wraps are keto and low-carb. For strict keto, avoid using Hoisin sauce and add 1 tsp dark soy sauce, ½ tsp white vinegar and a pinch of stevia. Here is a list of vegetables that are keto.

Are Cauliflower Lettuce Wraps Vegan?

My cauliflower lettuce wraps are vegan and low-carb alternatives to PF Chang’s famous chicken lettuce wraps. These are hearty, wholesome and 100 percent vegan and WFPB.

Is Hoisin Sauce Vegan?

Yes, Hoisin Sauce is vegan and doesn’t contain any meat or seafood. The base of Hoisin sauce is fermented soybean.

Can I use roasted cauliflower for this recipe?

Yes, feel free to use roasted cauliflower for this recipe. You can add the same sauce to cauliflower florets, roast them in oven at 350F for 10-15 minutes until the florets are fully cooked and lightly brown.

How Cauliflower lettuce wraps and keto yet whole-food-plant-based?

My cauliflower lettuce wraps are keto and WFPB. That’s because I do not use any oil to make these lettuce wraps. If you want to avoid oil, you can also use aquafaba or little water to saute veggies while making this dish.

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35 comments

Natalie August 6, 2019 - 11:37 pm

5 stars
Looks like the ultimate summer party dish! So delicious and I love that it’s so easy to make ♥

Reply
Dannii August 7, 2019 - 2:06 am

5 stars
We love lettuce wraps, and this is a great new way to try them.

Reply
Michelle August 7, 2019 - 2:24 am

5 stars
This is such a great idea! I love lettuce wraps but have never thought of using cauliflower rice in them. They look so fresh and light, perfect for a light summer lunch.

Reply
Liz Shaw August 7, 2019 - 12:34 pm

What a perfect dish on a hot summer day! Can’t believe how easy they look to make. Love lettuce wraps, but have never had one made with cauliflower rice can’t wait to try it.

Reply
Veena Azmanov August 7, 2019 - 2:06 pm

5 stars
This wrap is surely unique, crunchy and delicious. Awesome combination of ingredients to making such a healthy option too.

Reply
Vidya Narayan August 7, 2019 - 11:51 pm

5 stars
Crunchy, healthy, wholesome and delicious. As you mentioned, these are perfect for the soaring temperatures. Love the use of water chestnuts. I adore them in salads too.

Reply
Kacie Morgan August 8, 2019 - 4:41 am

5 stars
This is a genius way to serve broccoli rice. I normally fry mine off with coconut oil and seasoning peppers but I’m going to try this out sometime I think.

Reply
Stine Mari August 8, 2019 - 4:41 am

5 stars
I’ve never been interested in trying cauliflower rice – until now. Fantastic and healthy meal. And all those toppings look delicious too!

Reply
Sophie August 8, 2019 - 9:30 pm

Thank you Stine.

Reply
Kelly Anthony August 8, 2019 - 7:13 am

5 stars
I love P.F. Changs lettuce wraps and these look like the perfect vegan option. I really like the addition of the jalapeno for this recipe!

Reply
Sophie August 8, 2019 - 9:30 pm

Yes, Kelly. Some of my favorite too.

Reply
Carmy August 8, 2019 - 7:21 pm

5 stars
So wholesome and delicious – I love this cauliflower lettuce wrap! It looks like the perfect meatless meal!

Reply
Sophie August 8, 2019 - 9:30 pm

Thank you so much Carmy.

Reply
Jere Cassidy August 8, 2019 - 9:14 pm

5 stars
Glad to find this recipe. I love both cauliflower and lettuce wraps so can’t wait to give this a try.

Reply
Sophie August 8, 2019 - 9:29 pm

Thank you Jere. I hope you will love this recipe the way I do.

Reply
Mama Maggie's Kitchen August 9, 2019 - 3:03 am

5 stars
Yum! I’ve always love lettuce wraps. And this recipe with cauliflower in it makes it really delicious!

Reply
Deseree August 9, 2019 - 7:27 am

5 stars
I am going to make these lettuce wraps for lunch next week! They are perfect to take along to work or enjoy them for a lighter dinner idea.

Reply
Erika August 9, 2019 - 11:16 am

5 stars
What an awesome recipe! Love the use of cauliflower for a meat free dish.

Reply
Ramona August 9, 2019 - 12:06 pm

5 stars
Easy and delicious low carb wraps absolutely superb delicious and perfect for this time of the year. Yummy combo. I really must try these as soon as.

Reply
Karyl Henry August 9, 2019 - 9:32 pm

5 stars
I’m not the biggest fan of cauliflower, but my parents are vegetarian and eat it regularly. I’m definitely going to share this recipe with them because they would love it, so thank you!

Reply
dee August 10, 2019 - 10:29 am

5 stars
what a healthy and delicious looking dish! so many colors and textures, I would not be able to stop!

Reply
Linda August 10, 2019 - 12:09 pm

5 stars
I’m not a fan of cauliflower but this is a recipe that I want to try because it’s light, refreshing, and looks so deicious.

Reply
Neha August 10, 2019 - 7:44 pm

5 stars
I absolutely adore cauliflower and this is such an amazing idea to replace some of the carbs from our diets, trying them tomorrow!

Reply
Amanda August 10, 2019 - 11:12 pm

5 stars
I’ve only had chicken lettuce wraps until I came across this recipe, but using cauliflower rice is such a great idea! I can’t believe I never thought to use it before. Thanks so much for sharing!

Reply
Cathleen @ A Taste of Madness August 10, 2019 - 11:45 pm

5 stars
I have ALWAYS been meaning to make cauliflower rice! And now you rook it to the next level with lettuce wraps? Count me in!!

Reply
Elena August 11, 2019 - 5:20 am

5 stars
I’m adding these cauliflower lettuce wraps to my vegan lunchbox collection! They look incredibly delicious and perfect for a light summer lunch or dinner that you can easily take along!

Reply
Eden August 11, 2019 - 2:27 pm

5 stars
These are just like you said, some of the best wraps! We all enjoyed them and will be making them again!

Reply
Leanne @ Crumb Top Baking August 11, 2019 - 7:15 pm

5 stars
I’ve never been to a PF Changs as we don’t have one where I live, but I have heard of their lettuce wraps! These look delicious, and I’m all about cauliflower rice these days, so these wraps are just calling my name! They’d make a perfect dinner one evening this week!

Reply
Sharon August 11, 2019 - 8:30 pm

5 stars
These veggie cauliflower lettuce wraps look so tasty! Perfect for a lunch or light dinner.

Reply
Claire | The Simple, Sweet Life August 11, 2019 - 10:54 pm

5 stars
These look absolutely delicious! What a wonderful line up of veggies and other fresh flavors. I’ll definitely be adding this to our menu for the coming week.

Reply
Mirlene August 12, 2019 - 2:34 am

5 stars
I don’t know but I like the name, too. And the fact that you say it is one of the best cauliflower recipes to date makes it so special. Really can’t wait to use all the cauliflower that I’ve got now!

Reply
Jacqueline Debono August 12, 2019 - 7:06 am

5 stars
I love these lettuce wraps. They look and sound so good! Such a great idea to use cauliflower rice. I can imagine how flavourful these wraps are!

Reply
Natalie August 12, 2019 - 8:43 am

5 stars
Wow, this looks and sounds so delicious. It’s super healthy too. I definitely must put this recipe on my to try list. I always need inspiration for easy lunch. This is perfect recipe.

Reply
Stephanie Simmons August 14, 2019 - 11:00 am

5 stars
These make a great, healthy, easy meal! I’m adding to my meal prep list for the week.

Reply
Lathiya August 14, 2019 - 4:13 pm

5 stars
I love lettuce wraps and this cauliflower version of yours is a great alternative for the popular chicken one.

Reply

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