Recipes | Dinner Recipes

Low FODMAP Asian Pork Lettuce Wraps


This post may contain affiliate links. Please see our disclosure policy for details.

Hankering for Asian Pork Lettuce Wraps? Are you in need of a quick weeknight dinner? This dish for Low FODMAP Asian Pork Lettuce Wraps combines ground pork and an assortment of veggies, quickly stir fried in one pan.

Are you in need of a quick weeknight dinner? This dish for Low FODMAP Asian Pork Lettuce Wraps combines ground pork and an assortment of veggies, quickly stir fried in one pan.

When we first developed this recipe, no low FODMAP version of hoisin was available, so we incorporated another Chinese condiment that is lab tested and certified low FODMAP – oyster sauce. Now we do have access to San J Hoisin, so the recipe has been updated to allow flexibility. It is a FODMAP Friendly lab tested and certified product (as are several San J products).


Oyster sauce has a depth of flavor that adds dimension to this dish, along with the soy sauce and sesame oil. All together they offer loads of umami flavor! 

By the way I like gluten free Lee Kum Kee or Kikkoman oyster sauces; make sure each of them is the green label version, which are the GF versions.

You can get dinner on the table in less than 30 minutes and these wraps are even suitable for non low FODMAP diners. It looks kind of fancy and no one will know that you whipped it up with such ease. All the ingredients are easy to find in the supermarket and the recipe is easily doubled.

Allow FODMAP Asian Pork Lettuce Wraps

Let Us Explain Lettuce

The lettuce in this dish offers a fresh, crunchy wrapper to hold in all the porky goodness. But not all lettuce will work. Iceberg offers great crunch, but it is not very flexible and wrap-able.

Romaine is tasty but has a very stiff center rib. We recommend Bibb, Boston or butter (also called butterhead) lettuce for its flavor and tender, bendable texture. Makes the perfect holder!

Send This Recipe to Me!
Enter your email to have this sent to your inbox and we will send you fresh recipes weekly!
By sending this message, I accept FODMAP Everyday’s
Terms and Privacy Policy.
Low FODMAP Asian Pork Lettuce Wraps - Low FODMAP
4.67 from 3 votes

Low FODMAP Asian Pork Lettuce Wraps

Soft lettuce like Boston or Bibb makes a fresh, cool wrapper for this ground pork stir-fry. 

Makes: 4 Servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson


  • 2 teaspoons Garlic-Infused Oil, made with vegetable oil or purchased equivalent
  • 2 teaspoons finely grated fresh ginger root
  • 1 pound (455 g) ground pork
  • 1 medium carrot, peeled and shredded
  • 1/2 cup (60 g) broccoli florets, chopped into small pieces (see image)
  • 1/2 medium red bell pepper, cored and finely chopped
  • 1/2 cup (115 g) canned water chestnuts, drained and finely chopped
  • 1/3 cup (24 g) chopped scallions, green parts only, divided
  • 2 tablespoons low FODMAP oyster sauce or hoisin sauce, use gluten-free if following a gluten-free diet
  • 1 tablespoon low sodium soy sauce, use gluten-free if following a gluten free diet
  • 1 teaspoon toasted sesame oil
  • Two heads butter Bibb or Boston lettuce, washed, dried, cored, 8 largest leaves removed
  • 1/3 cup (48 g) chopped roasted peanuts
  • 2 tablespoons chopped cilantro


  1. Heat the oil in a large skillet or wok over medium heat until shimmering. Stir in ginger and cook, stirring constantly, for about 1 minute or until fragrant. Crumble in the pork (or chicken or turkey) and stir-fry until the meat or poultry is just beginning to lose its pink color, about 2 minutes. Add carrot, broccoli, red bell pepper, water chestnuts and half the scallions (just divide by eye) and stir fry for 1 minute more to combine, then add oyster sauce, soy sauce and sesame oil and continue to stir fry for several more minutes until meat is cooked through.
  2. Meanwhile, place lettuce leaves on plates, ready to be used as wraps for the finished stir-fry. Once meat or poultry is cooked through and vegetables are slightly softened, divide among lettuce leaves, sprinkle with peanuts and garnish with remaining scallions and cilantro. Serve immediately. Wrap stir-fry up in the lettuce leaves and eat with your fingers – have plenty of napkins handy!



  • This recipe also works with ground chicken or turkey.
  • If you want to make this more substantial offer a side dish of rice, or even incorporate cooked rice into the stir-fry.

If You Can Tolerate


  • If you passed the fructan garlic Challenge you can add 1 finely chopped garlic clove to the oil and sauté with the ginger in lieu of or in addition to the garlic oil.
  • If you passed the fructan wheat Challenge feel free to use regular soy sauce and oyster sauce.
Course: Lunch or dinner, Side Dish
Cuisine: Asian


Calories: 433kcal | Carbohydrates: 12g | Protein: 24g | Fat: 33g | Saturated Fat: 9g | Cholesterol: 82mg | Sodium: 198mg | Potassium: 325mg | Fiber: 3g | Sugar: 2g | Vitamin C: 0.9mg | Calcium: 16mg | Iron: 1.1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.