Chicken Lettuce Wraps (High-Protein, Low-Calorie)
27 min
|
easy
|
high-protein,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 12 min | 27 min |
Introduction
These chicken lettuce wraps are fresh, light, and loaded with flavor, while still being high-protein and low in calories.
Crunchy lettuce, tender ground chicken, and bright Asian-inspired seasonings make every bite super satisfying.
They come together quickly, so they’re perfect for busy weeknights, light lunches, or a fun appetizer for friends.
Ingredients (4 servings)
Ingredients
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How to Make Chicken Lettuce Wraps (High-Protein, Low-Calorie)
-
Prep the lettuce and aromatics
Rinse and gently pat dry the butter lettuce leaves, then lay them on a large plate or tray.
Finely dice the onion, mince the garlic and ginger, slice the green onions, and finely chop the cilantro.
If using whole carrots, peel and shred them until you have about one cup of loose shreds.
-
Start the flavor base
Heat the olive oil in a large nonstick skillet over medium heat until it shimmers but does not smoke.
Add the diced onion and cook, stirring often, until it softens and turns translucent, about three to four minutes.
Stir in the minced garlic and ginger and cook until very fragrant, about thirty seconds.
-
Cook and season the chicken
Add the ground chicken to the skillet, breaking it into small crumbles with a spatula or wooden spoon.
Cook, stirring occasionally, until the chicken is no longer pink and any liquid has mostly evaporated.
Sprinkle in the chicken bouillon, garlic powder, and black pepper, and stir until the crumbles are evenly coated.
-
Add vegetables and sauce
Add the shredded carrots, most of the sliced green onions, and the chopped cilantro to the skillet.
Stir and cook for one to two minutes until the carrots slightly soften but still keep some crunch.
Pour in the tamari sauce, rice vinegar, and sesame oil, then stir until everything is well combined and glossy.
Taste the filling and adjust the seasoning if needed with a little extra tamari or black pepper.
-
Assemble and serve the wraps
Remove the skillet from the heat and let the filling cool for a couple of minutes so it thickens slightly.
Spoon a generous amount of the chicken mixture into the center of each lettuce leaf.
Top with the reserved green onions and any extra cilantro, then roll or fold the leaves into little cups.
Serve right away while the filling is warm and the lettuce is crisp.
Substitutions
- Ground chicken -> 99% lean ground turkey
- Lean ground turkey keeps protein high and calories similar. It adds a slightly richer flavor while staying tender and crumbly in the filling.
- Tamari -> coconut aminos
- Use an equal amount of coconut aminos for a soy-free, still gluten-free option. The flavor is a bit sweeter and less salty, giving the wraps a mellow, teriyaki style vibe.
- Butter lettuce -> romaine leaves or green leaf lettuce
- Romaine hearts or large green leaf lettuce leaves hold up well and add a little extra crunch. They keep the wraps sturdy for meal prep while still staying low in calories.
Tips
- Chill the lettuce for extra crunch
- Store washed lettuce leaves in the fridge covered with a damp paper towel until serving. Cold, hydrated leaves stay crisp and hold the warm filling better.
- Avoid watery filling
- Cook the chicken until most liquid evaporates before adding the sauce ingredients. This concentrates flavor and keeps the lettuce from getting soggy on the plate.
- Make it meal-prep friendly
- Store the cooled filling and lettuce leaves separately in airtight containers. Reheat the filling in a skillet or microwave, then assemble just before eating for the best texture.
- Boost the protein even more
- Stir in a handful of shelled edamame or extra lean ground chicken breast for a higher protein count. Both options keep calories modest while making the wraps more filling.
- Customize heat levels
- Add crushed red pepper or a drizzle of sriracha to the pan if you like some spice. Serve extra on the side so everyone can adjust their own plate.
Nutrition Facts *
| Energy | 320 | kcal |
|---|---|---|
| Protein | 27 | g |
| Total Fat | 11 | g |
| Carbohydrates | 27 | g |
| Dietary Fiber | 7 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I use whole chicken breasts instead of ground chicken?
- Yes, you can finely chop cooked chicken breasts or thighs to make a shredded style filling. The texture will be chunkier and slightly drier, so add a splash more tamari or a teaspoon of oil.
- How do I keep the lettuce from tearing when I fill it?
- Choose the larger, cupped leaves and avoid filling them all the way to the edges. Hold each leaf in your hand like a taco shell and support the base as you spoon in the mixture.
- Can I make this recipe ahead of time?
- You can cook the filling up to three days ahead and refrigerate it in a sealed container. Wash and dry the lettuce the same day you plan to serve for the crispiest wraps.
- How can I make these even lower in sodium?
- Use low sodium chicken bouillon and reduced sodium tamari, then taste before adding any extra salt or sauces. You can also add a squeeze of lime or extra vinegar to brighten flavors without more salt.
Serving Suggestions
These chicken lettuce wraps make an easy weeknight dinner that still feels fresh and restaurant worthy.
Try adding a crunchy side like sliced cucumbers with rice vinegar or a simple miso soup for a cozy combo.
For a party spread, set out toppings like chili crisp, lime wedges, and chopped peanuts so everyone can customize.
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