These Low-Calorie High-Protein Black Bean Taco Lettuce Wraps are a fresh, crunchy, and flavor-packed alternative to traditional tacos. Made with seasoned black beans, lean protein boosters, and crisp lettuce leaves, each wrap is under 110 calories and naturally high in fiber and plant-based protein — perfect for weight loss and healthy eating.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Black beans (rinsed) | 1 cup | 227 kcal |
| Romaine or butter lettuce leaves | 6 leaves | 10 kcal |
| Corn kernels | 1/4 cup | 33 kcal |
| Tomatoes (diced) | 1/3 cup | 10 kcal |
| Red onion (finely chopped) | 2 tbsp | 8 kcal |
| Taco seasoning | 1 tbsp | 15 kcal |
| Lime juice | 1 tbsp | 2 kcal |
| Low-fat Greek yogurt (optional) | 2 tbsp | 18 kcal |
➡️ Total Calories (6 wraps): ≈ 323 kcal
➡️ Calories per wrap: ≈ 54 kcal
➡️ Calories per wrap: ≈ 54 kcal
👩🍳 Preparation Steps
- Warm the beans: Add black beans to a pan with taco seasoning and a splash of water. Cook 3–4 minutes until fragrant.
- Prepare the fillings: Dice tomatoes, chop onion, and warm the corn (optional).
- Assemble the wraps: Lay out lettuce leaves and spoon black beans into the center of each.
- Add toppings: Add corn, tomatoes, onion, and a squeeze of lime.
- Optional protein boost: Add 1–2 tbsp Greek yogurt on top for extra creaminess and protein.
- Serve: Fold and enjoy immediately.
Tip: For higher protein, mix the beans with 1/2 cup cottage cheese — the taste stays the same but protein increases dramatically.
🍽 Nutritional Facts (Per Wrap)
| Nutrient | Amount |
|---|---|
| Calories | 54 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 0.5 g |
| Fiber | 3.5 g |
| Vitamin C | 12% DV |
🌿 Key Benefits
🌮 Low calorie: Only 54 calories per wrap.
💪 High protein: Plant-based protein from black beans.
🥬 Gluten-free & low carb: Lettuce replaces tortillas.
⏳ Fast: Ready in under 20 minutes.
🔥 Flavor-rich: Taco spices and lime make every bite delicious.
❓ FAQ
Can I add ground turkey or chicken?
Yes — replace half the beans with 100g cooked lean meat.
What lettuce works best?
Butter lettuce or romaine — sturdy and crunchy.
Are these good for meal prep?
Prep the filling, but assemble right before eating to prevent sogginess.
✨ You May Also Like
👉 High-Protein Turkey Taco Bowls
👉 Low-Calorie Fiesta Bean Salad
👉 Healthy No-Cook Chickpea Wraps
👉 High-Protein Vegan Burrito Bowl
🌮 Did you make this recipe?
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Keywords
black bean lettuce wraps, low calorie taco recipe, high protein vegan meals, lettuce taco wraps, plant based weight loss, healthy taco ideas
