Cabbage Leaf Wraps With Veggies – Fresh, Light, and Satisfying
These cabbage wraps are crisp, colorful, and surprisingly filling. They’re a great way to pack in veggies without feeling weighed down, and they come together faster than you’d think. You can prep the fillings ahead, then wrap and eat when you’re ready.
The flavors are bright and balanced, with just enough crunch to keep every bite interesting. Whether you’re looking for a healthy lunch, a light dinner, or meal-prep inspiration, this recipe checks all the boxes.
Cabbage Leaf Wraps With Veggies – Fresh, Light, and Satisfying
Ingredients
Method
- Prep the cabbage leaves: Gently remove 8–10 whole leaves from the head. Trim the thickest part of the core from each leaf so it folds easily without tearing.
- Blanch for flexibility: Bring a large pot of salted water to a boil.Submerge leaves for 30–45 seconds until just pliable, then transfer to an ice bath. Pat dry with clean towels. This keeps the wraps crisp but rollable.
- Make the sauce: In a small bowl, whisk soy sauce, rice vinegar, honey, sesame oil, ginger, garlic, and chili.Adjust to taste—add more lime or vinegar for brightness, or honey for sweetness.
- Prep the veggies: Slice bell pepper, carrots, cucumber, and red cabbage into thin matchsticks or shreds. Keep them uniform so the wraps roll neatly and bites are balanced.
- Optional sauté: If using tofu or chicken, quickly sauté in a little olive oil with salt and pepper until warmed through and lightly browned. You can also lightly sauté carrots and peppers if you prefer them softer.
- Lay out your wrap station: Set cabbage leaves on a board.Arrange veggies, herbs, protein, nuts/seeds, and sauce within reach. This makes assembly quick and tidy.
- Assemble: Place a leaf flat, shiny side down. Add a small handful of mixed veggies in a line across the lower third.Top with herbs, a few avocado slices, protein (if using), and a sprinkle of nuts or seeds. Drizzle 1–2 teaspoons of sauce over the filling.
- Fold and roll: Fold the sides in toward the center, then roll from the bottom up, tucking as you go. If a leaf is small, double up two leaves for extra strength.
- Serve: Arrange on a plate seam-side down.Serve extra sauce on the side for dipping. Finish with a light sprinkle of sesame seeds or a squeeze of lime.
- Make-ahead tip: Keep fillings and sauce separate, and assemble just before eating for the best texture.
Why This Recipe Works
Big cabbage leaves make sturdy, low-carb “wrappers” that hold plenty of filling without tearing. A quick blanch softens the leaves so they roll easily while keeping their fresh snap.
The veggies are sliced thin, so they stay crisp and cook (if you choose to sauté) in minutes. A simple sauce ties everything together with a mix of savory, tangy, and a hint of sweetness. Flexible fillings mean you can use what you have, and the wraps taste great warm or cold.
Shopping List
- Cabbage leaves: 1 medium head green or Savoy cabbage
- Bell pepper: 1 red, thinly sliced
- Carrots: 2 medium, julienned or shredded
- Cucumber: 1 small, seeded and sliced into matchsticks
- Red cabbage (optional): 1 cup, finely shredded for color
- Avocado (optional): 1, sliced
- Green onions: 3, thinly sliced
- Fresh herbs: 1/2 cup cilantro, mint, or basil
- Protein add-ins (optional): baked tofu, chickpeas, grilled chicken, or shrimp
- Toasted nuts or seeds: peanuts, cashews, sesame seeds, or pumpkin seeds
- For the sauce: 3 tbsp soy sauce or tamari, 1 tbsp rice vinegar or lime juice, 1–2 tsp honey or maple syrup, 1 tsp toasted sesame oil, 1 tsp grated ginger, 1 small garlic clove minced, pinch of chili flakes or sriracha
- Olive oil: 1 tbsp (if sautéing any veggies or protein)
- Salt and pepper: to taste
Step-by-Step Instructions
- Prep the cabbage leaves: Gently remove 8–10 whole leaves from the head. Trim the thickest part of the core from each leaf so it folds easily without tearing.
- Blanch for flexibility: Bring a large pot of salted water to a boil.Submerge leaves for 30–45 seconds until just pliable, then transfer to an ice bath. Pat dry with clean towels. This keeps the wraps crisp but rollable.
- Make the sauce: In a small bowl, whisk soy sauce, rice vinegar, honey, sesame oil, ginger, garlic, and chili.Adjust to taste—add more lime or vinegar for brightness, or honey for sweetness.
- Prep the veggies: Slice bell pepper, carrots, cucumber, and red cabbage into thin matchsticks or shreds. Keep them uniform so the wraps roll neatly and bites are balanced.
- Optional sauté: If using tofu or chicken, quickly sauté in a little olive oil with salt and pepper until warmed through and lightly browned. You can also lightly sauté carrots and peppers if you prefer them softer.
- Lay out your wrap station: Set cabbage leaves on a board.Arrange veggies, herbs, protein, nuts/seeds, and sauce within reach. This makes assembly quick and tidy.
- Assemble: Place a leaf flat, shiny side down. Add a small handful of mixed veggies in a line across the lower third.Top with herbs, a few avocado slices, protein (if using), and a sprinkle of nuts or seeds. Drizzle 1–2 teaspoons of sauce over the filling.
- Fold and roll: Fold the sides in toward the center, then roll from the bottom up, tucking as you go. If a leaf is small, double up two leaves for extra strength.
- Serve: Arrange on a plate seam-side down.Serve extra sauce on the side for dipping. Finish with a light sprinkle of sesame seeds or a squeeze of lime.
- Make-ahead tip: Keep fillings and sauce separate, and assemble just before eating for the best texture.
How to Store
- Unassembled components: Store washed and dried cabbage leaves, sliced veggies, and sauce in separate airtight containers for up to 4 days.
- Assembled wraps: Wrap tightly in parchment or beeswax wrap. Keep in the fridge up to 24 hours.The cabbage will keep its crunch better than lettuce.
- Avoid sogginess: Don’t add sauce until serving. Or brush a thin layer inside the leaf and keep the rest for dipping.
- Freezing: Not recommended. The fresh veggies will lose texture once thawed.
Health Benefits
- High in fiber: Cabbage, carrots, and peppers support digestion and keep you fuller longer.
- Rich in vitamins: Vitamin C from cabbage and peppers supports immunity.Carrots add beta-carotene for eye health.
- Low-carb wrapper: Cabbage leaves are a lighter swap for tortillas, with fewer calories and more micronutrients.
- Healthy fats and protein: Avocado and nuts add heart-healthy fats, while tofu, legumes, or lean meats provide satisfying protein.
- Antioxidants: Red cabbage and herbs bring antioxidants that help reduce inflammation.
Common Mistakes to Avoid
- Overstuffing: Too much filling makes wraps tear and fall apart. Keep it modest and roll tightly.
- Skipping the blanch: Raw leaves can be stiff and crack. A quick blanch adds flexibility without losing crunch.
- Wet fillings: Excess moisture leads to soggy wraps.Pat veggies dry and blot tofu or cooked proteins.
- One-note flavor: Use the sauce, herbs, and a squeeze of citrus to brighten and balance the veggies.
- Thick ribs left intact: Trim the core area so the leaf folds smoothly.
Variations You Can Try
- Mediterranean: Hummus, cucumber, tomato, olives, red onion, parsley, and a drizzle of lemon-tahini.
- Thai-Inspired: Shredded purple cabbage, carrots, mint, basil, baked tofu, and peanut sauce.
- Mexican-Inspired: Black beans, corn, avocado, pico de gallo, cilantro, and a lime-yogurt drizzle.
- Teriyaki Chicken: Warm teriyaki chicken, bell peppers, green onions, sesame seeds, and extra sauce on the side.
- Crunch Lover’s Wrap: Add thin apple slices, radish, and toasted pumpkin seeds for a sweet-crunchy twist.
FAQ
Which type of cabbage works best?
Green or Savoy cabbage works best because the leaves are wide and flexible. Savoy is especially tender and easy to roll. Napa cabbage can work in a pinch, but the leaves are narrower and softer, so double them up if needed.
Do I have to blanch the cabbage leaves?
No, but it helps a lot.
Blanching makes the leaves pliable and less likely to tear. If you prefer raw, choose the outer, larger leaves and trim the ribs well.
Can I make these wraps vegan or gluten-free?
Yes. Use tofu, tempeh, or chickpeas for protein.
For gluten-free, choose tamari or coconut aminos instead of soy sauce, and check labels on any added sauces.
What can I use instead of honey in the sauce?
Maple syrup or agave works well. You can also use a pinch of brown sugar. Adjust the acidity with more lime or vinegar if it tastes too sweet.
How do I keep the wraps from falling apart?
Don’t overfill, tuck the sides in tightly, and roll from the bottom up.
Double up the leaves if they’re small or have tears. Set them seam-side down and chill for 5–10 minutes to help them hold shape.
Can I serve these warm?
Absolutely. Use warm fillings like sautéed veggies or grilled protein.
Keep the cabbage just-blanched and warm, then assemble quickly and serve right away.
What sauces pair well besides the one listed?
Try peanut sauce, tahini-lemon, yogurt-garlic, chimichurri, or a simple mix of olive oil, lemon juice, and Dijon. Offer a couple of options for dipping.
How many wraps per serving?
Plan on 2–3 wraps per person for a light meal or 1–2 as a side or appetizer. It depends on how full you make them and whether you include protein.
Wrapping Up
Cabbage Leaf Wraps with Veggies are fresh, flexible, and easy to customize.
With a few smart prep steps and a punchy sauce, you’ll get a light meal that still satisfies. Keep the ingredients simple, roll them tight, and enjoy the crisp bite in every wrap. This is the kind of recipe that fits busy weekdays, meal prep Sundays, and everything in between.
