Peach Cobbler Salad Lettuce Wraps
Recipe

Peach Cobbler Salad Lettuce Wraps

Published on Friday, September 29, 2023
by
Lisa Green

Acid Reflux
GERD
IBS
Jump to Recipe

Celebrate the Delight of Peaches: Peach Cobbler Salad Lettuce Wraps

Peaches. The all time summer treat! Peaches are one of my favorite summer fruits; they are so sweet and juicy. 

Peaches can be paired with something savory, made into a pie, or a combination of sweet and savory! For this recipe, which is brand new, I decided to do both sweet and savory. These Peach Cobbler Salad Lettuce Wraps combine a little cobbler taste, a little salsa taste, and a lot of peach flavor!   

My main goal with this recipe was to make something delicious that was GERD-friendly, but my second goal was to create a finished product that was easy to eat. Biting into a fresh peach is super delicious, but I always get peach juice all over me when I’m eating one. These little wraps tuck all the ingredients inside, so the juice of the peaches is caught by the lettuce, not your shirt!

Peaches are a GERD-friendly fruit. They are also full of phytochemicals, which are free radical-fighting antioxidants. Furthermore, peaches contain flavan-3-ols, which are associated with improved cardiometabolic health, which is important since many adults do not consume enough of these compounds.

Tips for Making the Perfect Lettuce Wraps

While cooking the test batch for this recipe, I used Bibb lettuce, which made these wraps into little “two bite boats,” which is perfect for an appetizer. Romaine would be the best choice if you're looking for a sandwich-like wrap. To give the wrap some additional protein beyond the walnuts, grilled shrimp, chicken, or tofu would be a great addition!

When it comes to candied walnuts (I love having candied nuts at home!), if walnuts are not your favorite nut, any other nut would be delicious. Once you get the hang of it, you’ll add candied nuts to your favorite salads. I chose fall flavors to make a more “cobbler” taste for the seasoning on these particular candies. 

The red onion and jalapeno give these lettuce wraps a bit of contrast to the sweetness from the peaches but are optional ingredients that can be excluded if they are your dietary trigger. Another generally well-tolerated option would be to slice up the tops of green onions and add these to the recipe for some added flavor.

[[ recipeID=recipe-8lmhucqpl, title=Peach Cobbler Salad Lettuce Wraps ]]

Comments

Join The Conversation...

Expert Contributor

Lisa Green

Chef

Related Content

Latest Recipes

06/14/24
Low FODMAP Teriyaki Burger Sliders Low FODMAP Teriyaki Burger Sliders

Low FODMAP Teriyaki Burger Sliders

Low-FODMAP
IBS

Jessie Hulsey

RD, LD

06/07/24
Low FODMAP Loaded Açaí Bowl Low FODMAP Loaded Açaí Bowl

Low FODMAP Loaded Açaí Bowl

Low-FODMAP
Acid Reflux
GERD
IBS

Jessie Hulsey

RD, LD

05/31/24
FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!) FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

FODMAP-Friendly Pulled Pork Sliders (Gluten-Free, Instant Pot!)

Low-FODMAP
IBS

Taylor Janulewicz

RDN

05/24/24
Low FODMAP Lemon Herb Pasta Salad Low FODMAP Lemon Herb Pasta Salad

Low FODMAP Lemon Herb Pasta Salad

Low-FODMAP
Acid Reflux
GERD
IBS

Jessie Hulsey

RD, LD

Explore More

Peach Cobbler Salad Lettuce Wraps

Servings: 6

Keywords:

  • Prep Time: 20 mins
  • Cook Time: 10 mins
  • Total Time: 30 mins

Ingredients

Instructions

Ingredients

  • 3 firm peaches
  • Bibb lettuce or romaine
  • 1 cup walnuts, chopped
  • 1 egg white
  • ¼ cup brown sugar
  • ¼ cup feta cheese (optional)
  • ¼ red onion(optional)
  • ¼ jalapeno (optional)
  • Dash cinnamon, nutmeg, salt, and pepper
  • 1 tablespoon maple syrup

Instructions

  1. Preheat the oven to 375°F.
  2. First, we will candy the walnuts. Add the walnuts, brown sugar, and cracked black pepper in a large mixing bowl. 
  3. Whip the egg white with a whisk in a separate mixing bowl until soft peaks form. Then, fold the egg white into the walnut mixture. The egg white makes sure the sugar and spices stick to the nut. It also makes a nice, airy candy crush.
  4. On a greased baking sheet, pour the walnut mixture onto it. Put in the oven. We are looking for the sugar to harden. Remove from the oven after approximately 7-10 minutes.
  5. Cut the peaches into small pieces. Chop the onion and jalapeno (optional), and put everything in a large mixing bowl. Add the cinnamon, nutmeg, maple syrup, salt and pepper. Mix together.
  6. Rinse the romaine or Bibb lettuce and pat dry. Take one lettuce leaf at a time, put some peach salad in it, and sprinkle with the candied nuts and feta. Wrap and enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 209
% Daily Value*
Total Fat 12.9g 19%
Saturated Fat 1.2g 6%
Trans Fat 0g
Sodium 71.7mg 2%
Total Carbohydrate 22.1g 7%
Dietary Fiber 2.7g 10%
Sugars 18.1g
Protein 4.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Difficulty level: 3


*Difficulty level on a scale of 1-10 with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking and using equipment)


Nutrition Analysis does not include optional ingredients.