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A gold serving platter holding eight little gem lettuce cups each filled with a creamy prawn cocktail mixture. Plain water crackers are tucked to one side. In the background sits a charcuterie board with prosciutto and fresh figs, a whole cheese being flambéed, and a burrata on a dark plate.
pescatariangluten-freelow-carbhigh-protein

Prawn Cocktail Lettuce Cups

Juicy prawns in a lighter Marie Rose sauce, cradled in crisp lettuce leaves for a high-protein starter that keeps all the retro charm with far less saturated fat.

Prep 20 min 4 servings

Nutrition per serving

185 kcal calories
22 g protein
6 g carbs
8 g fat
4 g sugar
Fibre 1.5g
Added sugar 1g
Sodium 520mg
See how it compares to the classic ↓

In the clinic

38% less fat

The ultimate makeover: Prawn cocktail this version

Compared to The ultimate makeover: Prawn cocktail (BBC Good Food)

Classically served on a bed of iceberg lettuce in a glass, with a full-fat mayonnaise and ketchup Marie Rose sauce, often alongside buttered white bread.

+57% protein +50% fibre −25% saturated fat
Per serving The ultimate makeover: Prawn cocktail This recipe Difference
Calories 186 kcal 185 kcal −1%
Carbs 4g 6g +50%
Fat 13g 8g −38%
Saturated fat 2g 1.5g −25%
Sugar 3g 4g +33%
Sodium 492mg 520mg +6%
Fibre 1g 1.5g +50%
Protein 14g 22g +57%

What changed

  • Full-fat mayonnaise as the sauce base Half-fat mayonnaise blended with 0% fat Greek yoghurt

    Cuts roughly half the fat and saturated fat while keeping the sauce creamy and tangy.

  • Buttered white bread on the side Little gem lettuce leaf cups as the vessel

    Removes refined carbohydrates and added saturated fat from the butter, lowering the calorie count significantly.

  • Extra ketchup for sweetness A small amount of ketchup plus fresh lemon juice and a dash of Worcestershire sauce

    Delivers the same sweet-tangy balance with less added sugar per serving.

  • Plain sauce with no vegetables Diced tomatoes and a little fresh chilli stirred through

    Adds lycopene, vitamin C and fibre without meaningfully increasing calories.

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka shared these in the family group chat and they look absolutely stunning. Classic prawn cocktail gets a fresh, low-carb makeover by swapping the usual bread or pastry shell for crisp little gem lettuce leaves.

Ingredients

Servings 4
  • 400 g Cooked king prawns, peeled and deveined, patted dry
  • 2 Little gem lettuces, leaves separated and washed
  • 3 tbsp Half-fat mayonnaise
  • 3 tbsp 0% fat Greek yoghurt
  • 1 tbsp Tomato ketchup
  • 1 tsp Worcestershire sauce
  • 1 tbsp Lemon juice, freshly squeezed, plus wedges to serve
  • 0.5 tsp Smoked paprika, plus a pinch to dust
  • 2 Ripe tomatoes, deseeded and finely diced
  • 1 Red chilli, deseeded and finely diced, or to taste
  • 2 tbsp Fresh chives or flat-leaf parsley, finely chopped
  • Salt and black pepper, to taste

Compared to The ultimate makeover: Prawn cocktail (BBC Good Food)

57% more protein38% less fat50% more fibre Full comparison ↑

Instructions

  1. Make the Marie Rose sauce by whisking together the half-fat mayonnaise, Greek yoghurt, ketchup, Worcestershire sauce, lemon juice and smoked paprika in a large bowl until smooth.

  2. Taste the sauce and season with salt and black pepper, adjusting the lemon juice or paprika to your liking.

  3. Add the cooked king prawns, diced tomatoes and chilli to the bowl and fold everything together gently until the prawns are evenly coated.

  4. Arrange the little gem lettuce leaves on a large serving platter, cupping them so they can hold the filling.

  5. Spoon a generous portion of the prawn mixture into each lettuce cup, taking care not to overfill so they stay easy to pick up.

  6. Scatter the chopped chives or parsley over the top, dust with a pinch of smoked paprika and serve straight away with lemon wedges alongside.