Healthy Turkey Mushroom Lettuce Wraps
Danielle Gaffen, MS, RDN, LD
- Last Updated
Your IBD journey can include fun meals like these turkey lettuce wraps. They offer great benefits and key nutrients for IBD warriors, an immunity boost, and anti-inflammatory ingredients.
These ground turkey lettuce wraps are fun to eat, easy to combine with different meals, and take less than 30 minutes to make. With less than 10 ingredients you can enjoy these turkey lettuce wraps for a flavorful lunch or a refreshing snack. Read on to learn about how these ground turkey lettuce wraps can be a part of your IBD journey, and most importantly, help you feel good!
Benefits of Homemade Turkey Lettuce Wraps
This recipe is a high source of iron and vitamin B12, two of the top 10 nutrient deficiencies common for IBD warriors. It’s also an excellent source of protein, phosphorus and antioxidants like riboflavin.
Here are a few more ways these healthy lettuce wraps can support your IBD journey.
Immunity Boost
This recipe is rich in several vitamins and minerals that are essential for a healthy immune system.
- The garlic and mushrooms provide vitamin C
- The turkey provides zinc and selenium.
These nutrients are super important for healthy immune function and play a key role in helping your body fight off illness.
Healthy Fats and Inflammation
- Ingredients like avocado oil and extra lean ground turkey are sources of monounsaturated and polyunsaturated fats. That means these healthy turkey lettuce wraps are beneficial for inflammation, something IBD warriors are often trying to combat!
- In addition, fats are needed in order for your body to absorb vitamins like Vitamin A, Vitamin D, Vitamin E, and Vitamin K. Choose lean sources of meats like extra lean ground turkey, and it’s a win win!
Bone Health
Some research has found that 20-50% of people with IBD develop osteoporosis, which is when our bones get porous and weak.
- The lettuce and mushrooms in this recipe provide vitamin K, a key nutrient for bone health.
- Calcium, phosphorus, and vitamin D work together to support bone health, and you can get them all in this recipe!
IBD Medications and Bone Health
Usually, our body has a system for controlling how much our bones break down or reabsorb. Taking steroid medications like prednisone can interrupt this process, causing our bones to weaken more quickly than normal. This recipe is a great source of essential nutrients for the development and maintenance of strong, healthy bones.
Now that you know how mushroom turkey lettuce wraps can be a welcome part of your IBD diet, you might be wondering just how to include them in your cooking plans.
How to Meal Prep Lettuce Wraps
Lettuce wraps make a great quick lunch! Just prep the mushroom turkey filling following the recipe below and store in an airtight container for up to three days. When you’re ready, heat up the filling in a pan or in the microwave and scoop into freshly washed lettuce leaves.
If you want to switch it up or don’t have everything on the ingredient list, that’s ok! Try ground chicken instead of turkey, try basil instead of cilantro, try adding shredded carrots or chopped bell pepper as a colorful topping. Don’t have coconut aminos? Try tamari instead.
What is A Good Sauce for Turkey Lettuce Wraps?
Try a low-sodium soy sauce, or for a sweeter take, try this homemade cranberry sauce. They would also be delicious with an aioli or a citrus vinaigrette.
What is A Good Side Dish for Turkey Lettuce Wraps?
Try serving your homemade lettuce wraps alongside this cilantro lime rice or these honey glazed carrots for a balanced meal. They would also be great with roasted potatoes, quinoa, or cannellini beans.
What’s The Best Lettuce to Use for Wraps?
Butter lettuce is great because one leaf is almost-perfectly round, juicy, and easy to pick up with one hand. That said, any lettuce will do! Use what you have.
How Does This Recipe Compare to PF Chang’s Lettuce Wraps?
One serving of this recipe offers less than 10% of your daily sodium needs. Excess salt can play a role in excess inflammation in your blood vessels. These homemade wraps are very similar to lettuce wraps you can find at P.F. Chang’s. What’s the difference? Lower sodium, cheaper to make, and customizable!
How to Make Ground Turkey Lettuce Wraps
Over medium heat, heat avocado oil and mushrooms in a skillet for 5 to 6 minutes. Lower the heat slightly and add garlic for one minute. Add the ground turkey and stir occasionally for 8 to 10 minutes. Once the meat is cooked through, stir in the coconut aminos and set aside. Scoop and fill into your lettuce leaves. Top with cilantro and enjoy!
If you need to consider any of the following for your diet, bookmark this recipe!
- Beef-Free, Chicken-Free, Pork-Free, Seafood-Free
- Corn-Free, Rice-Free,
- Dairy-Free, Egg-Free,
- Gluten-Free, Grain-Free, Wheat-Free
- Nut-Free, Soy-Free, Tomato-Free, Legume-Free
- Ketogenic, Paleo Diet, Kosher
- Low-Glycemic, Low-Lectin
- Nightshade-Free
- Specific Carbohydrate Diet (SCD Diet)
- Autoimmune Protocol Diet (AIP Diet)
- No Added Sugar, Unprocessed
Healthy Turkey Mushroom Lettuce Wraps
Equipment
- 1 skillet
Ingredients
- 1 tsp Avocado Oil
- 12 White Button Mushrooms sliced
- 1 clove garlic minced
- 1 lb Extra Lean Ground Turkey
- 2 Tbsp Coconut Aminos
- 1 head Boston Lettuce
- 1/4 cup Cilantro chopped
Instructions
- In a skillet over medium heat, add the avocado oil along with the mushrooms and cook for 5 to 6 minutes. Reduce the heat slightly and add the garlic. Cook for one minute more.
- Add the ground turkey and cook for 8 to 10 minutes, stirring occasionally until it is cooked through. Add the coconut aminos, stir, and set aside.
- Scoop the turkey mixture on to lettuce leaves and top with cilantro. Serve and enjoy!
Notes
Refrigerate in an airtight container for up to three days. Serving Size
One serving is equal to approximately two lettuce wraps. No Coconut Aminos
Use tamari instead. No Ground Turkey
Use ground chicken instead. More Flavor
Add chili flakes. Additional Toppings
Top with additional vegetables such as shredded carrots or red bell pepper. No Cilantro
Omit, or use basil instead.
Nutrition
Take Home Message
This recipe is great for making it your way. It’s versatile, refreshing, and deliciously savory. Even better, it packs a punch with protein, vitamins for bone health, and anti-inflammatory ingredients. Enjoy!
Learn More
- Download your own IBD Nutrient Deficiencies Chart
- Explore key topics about IBD like constipation and hair loss
- Get help with a 7-day meal plan
References
- UCSF Health. Nutrition tips for inflammatory bowel disease. ucsfhealth.org. Published April 5, 2024. https://www.ucsfhealth.org/education/nutrition-tips-for-inflammatory-bowel-disease#:~:text=Try%20incorporating%20more%20omega%2D3,frequent%20meals%20are%20better%20tolerated
- Riboflavin – vitamin B2. The Nutrition Source. Published May 9, 2024. https://nutritionsource.hsph.harvard.edu/riboflavin-vitamin-b2/
- Dewan SMR, Meem SS, Proma AY, Shahriar M. Dietary Salt Can Be Crucial for Food-Induced Vascular Inflammation. Clin Pathol. 2024;17:2632010X241228039. Published 2024 Feb 3. doi:10.1177/2632010X241228039
- Branch NSC and O. Osteoporosis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Published September 25, 2023. https://www.niams.nih.gov/health-topics/osteoporosis#:~:text=Osteoporosis%20in%20Men-,Osteoporosis%20is%20a%20bone%20disease%20that%20develops%20when%20bone%20mineral,Pregnancy%2C%20Breastfeeding%2C%20and%20Bone%20Health
- Farraj KL, Pellegrini JR, Munshi RF, et al. Chronic steroid use: An overlooked impact on patients with inflammatory bowel disease. JGH Open. 2022;6(12):910-914. Published 2022 Nov 10. doi:10.1002/jgh3.12841
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