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Low-Carb Feta & Avocado Lettuce Cups

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I love simple recipes that come together quickly and are adaptable — it means you don’t get sick of them and can adapt them to suit your current season or the ingredients you have on hand.

This is one of those vegetarian keto recipes — it’s really quick and great to throw together for a snack or as a healthy starter. You could flake through some canned or smoked fish or shredded chicken for extra protein, or keep it meat-free and stir through some roughly mashed hard boiled eggs.

Swap out the asparagus for some grated zucchini or roasted cauliflower, omit the feta in favour of some cubed, fried halloumi or some ricotta. If you don't want to use any apples, try radishes instead — although almost any whole foods can be used in small amounts when you follow a low-carb diet. You can change up the flavour profile by using different herbs or adding spices to the dressing (smoked paprika works well here). The options are endless!

Hands-on Overall

Allergy information for Low-Carb Feta & Avocado Lettuce Cups

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs6.6 grams
Protein6.6 grams
Fat17 grams
Calories214 kcal
Calories from carbs 13%, protein 13%, fat 74%
Total carbs11.5 gramsFiber4.9 gramsSugars4.9 gramsSaturated fat5.2 gramsSodium443 mg(19% RDA)Magnesium43 mg(11% RDA)Potassium409 mg(20% EMR)

Ingredients (makes 4 starter servings)

Lettuce cups:
  • 1 bunch asparagus (150 g/ 5.3 oz)
  • 1 medium avocado, cubed (150 g/ 5.3 oz)
  • 2/3 cup feta, crumbled (100 g/ 3.5 oz)
  • 1/2 extra small green apple, diced (100 g/ 3.5 oz)
  • 2 tbsp sunflower seeds (g/ oz)
  • 1 tbsp chopped mint
  • 1 tbsp chopped parsley
  • 8 gem lettuce leaves (120 g/ 4.2 oz)
  • Optional: extra parsley and sunflower seeds to serve


  1. Wash and pat dry the vegetables. Make the dressing by adding all the ingredients to a small jar and shaking. Allow to sit while you prepare the other ingredients. Low-Carb Feta & Avocado Lettuce Cups
  2. To prepare the asparagus, hold the bottom (thicker) end and the middle, and snap the bottom end off. This removes the woodiest part of the plant that should be discarded. Then slice the remaining stalk into thick slices, add to a microwave safe dish with a sprinkle of water and microwave 1 minute on high. Alternatively, steam on the stove for 3-4 minutes until crisp-tender. Low-Carb Feta & Avocado Lettuce Cups
  3. Remove and rinse under cold water and allow to drain. Dice the avocado and apple and add to a bowl.
    Low-Carb Feta & Avocado Lettuce Cups
  4. Then crumble over the feta. Add the chopped herbs and cooled asparagus, and then add the dressing and mix well.
    Low-Carb Feta & Avocado Lettuce Cups
  5. Divide the mixture among the lettuce leaves, and sprinkle with a little extra parsley and sunflower seeds if desired. Serve immediately.
    Low-Carb Feta & Avocado Lettuce Cups

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Asparagus, fresh
0.7 g0.8 g0 g8 kcal
Avocado, fresh
0.7 g0.8 g5.5 g60 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Apples, raw, granny smith, with skin
2.7 g0.1 g0 g15 kcal
Sunflower seeds
0.5 g0.9 g2.3 g26 kcal
Mint, fresh
0.1 g0 g0 g1 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Mustard, wholegrain
0.2 g0.2 g0.3 g5 kcal
Lemon juice, raw
0.3 g0 g0 g1 kcal
Apple cider vinegar
0 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g3.4 g30 kcal
Sukrin Gold, brown sugar substitute
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Lettuce (Little Gem), fresh
0.5 g0.2 g0.1 g4 kcal
Total per serving
6.6 g6.6 g17 g214 kcal

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Dearna Bond
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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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