Healthy Chicken Lettuce Wraps

These Healthy Chicken Lettuce Wraps make a quick and easy protein packed appetizer or meal filled with spicy flavor! This dish uses minimal ingredients and is quick to prepare. Perfect for an easy meal that tastes great! It's also low-carb + gluten-free + low-calorie!

Many of you have been asking for a healthy chicken lettuce wrap recipe and I could not agree more! This copycat PF Changs chicken lettuce wrap recipe is lower calorie, low carb, and healthier for you!

It's simple, easy and delicious. These healthy wraps are perfect for a quick dinner, meal prep for lunch or even to serve as an appetizer.

If you love lettuce wraps you've got to try my simple Ground Beef Lettuce Wraps and Thai Chicken Lettuce Wraps with Peanut Sauce next!

Why You Will Love This Chicken Wraps Recipe

• Gluten-Free Friendly: Making these copycat chicken lettuce wraps at home means you can have your own go-to gluten-free recipe for when you want at-home takeout. This one does the job and it's easy to make too!
• Hidden Veggies: I like to add bulk (aka fiber and veggies) to our meals which is why there are carrots added to the filling. I don't think the PF Chang's version has carrots but chicken wraps at Pei Wei do. You can't taste the carrots as they get super soft and blend into the filling.
• So Quick. This lettuce wrap recipe comes together in about 15 minutes making it any easy dinner or simple meal prep for any time.

Ingredients

Here's what you need to make these copycat PF Changs lettuce wraps! Scroll to the recipe card at the bottom of the blog post for the full list of ingredients and measurements. You will also find the full instructions, nutritional data, and the ability to print it out below.

• Ground Chicken Breast: Pick up a package at the store to keep things simple or you can also blend chicken or chicken tenders in a food processor to transform it into ground chicken. You can also swap it for ground turkey or ground pork.
• Water Chestnuts: These add some crunch to the chicken filling for the lettuce wraps. I bought chopped water chestnuts but if you can find them, use sliced water chestnuts and toss them in a food processor to roughly chop them by pulsing a few times.
• Coconut Aminos: Coconut aminos add flavor and are perfect if you are gluten-free or Paleo. If not, you can use low-sodium soy sauce or Tamari. While substitutions as recommended are fine, do not omit this as it will alter the flavor.
• Garlic: I love the flavor fresh garlic brings to the dish but you can use a half teaspoon of garlic powder instead of the if you want.
• Chili Paste: I am using sambal oelek but you can use any chili paste. Another key ingredient for flavor and a bit of heat. Do not omit it if possible as it gives the sauce its delicious flavor.
• Rice Wine Vinegar: This mild vinegar adds a touch of acidity to balance out all the flavors.
• Sriracha: Added for a spicy kick! Feel free to leave it out for a milder flavor.
• Gluten-Free Hoisin Sauce: This thick Asian sauce adds tons of savory flavor to the filling. Regular hoisin sauce works if you are not gluten-free. Do not omit this sauce though as it gives the sauce much of its flavor.
• Butter Lettuce: The best lettuce to use for lettuce wraps because it naturally forms a cup shape.
• Green Onions: Added at the end for a bit of color. You can leave them out or swap them for cilantro instead.

Variations

• Vegetarian: Swap the ground chicken for tempeh or tofu. Break it up into crumbles and cook according to package directions. Cook the veggies separately. Mix them together and add the sauce.
• Shrimp lettuce wraps: Shrimp work well in place of ground chicken when making lettuce wraps.
• Additional veggies: Pack in more veggies to your healthy chicken wraps by adding diced mushrooms, diced zucchini, or finely chopped bell pepper to cook with the carrots.

How To Make Healthy Chicken Lettuce Wraps

These ground chicken lettuce wraps go together in a few simple steps and are perfect for an easy weeknight dinner.

Step 1: Add the garlic, carrots, and meat to a skillet with olive oil over medium heat.

Step 2: Cook for about 7-8 minutes breaking up the meat with a spatula while it cooks.

Step 3: Add the chili paste, coconut aminos, Sriracha, hoisin sauce, rice vinegar, and water chestnuts to the pan.

Step 4: Stir together and simmer for another 5 minutes and then add the sliced green onions. Serve the ground chicken mixture in lettuce wraps and enjoy!

Storage Tips

• Refrigerator: Store the leftover chicken mixture in an airtight container in the refrigerator for up to 4 days. Store any remaining lettuce separately in a large plastic storage bag lined with paper towels or in a salad spinner. Be sure the lettuce is very dry before storing.
• Freezer: You can freeze the chicken mixture for lettuce wraps in an airtight container for up to 30 days. Thaw overnight in the refrigerator before cooking and eating.
• Reheating: Reheat the chicken filling in a microwave or on the stovetop in a skillet until warmed through.

What To Serve With Ground Chicken Lettuce Wraps

Chicken lettuce cups can be made as an appetizer or as a meal. I always enjoy them as a meal! Here are a few ideas of what you to serve with them.

• Serve it up with a side of white or brown steamed rice. For a heartier meal, this healthy fried rice makes a tasty side.
• Quinoa also makes a healthy side for the wraps.
• If you prefer a more veggie-forward meal add a side of grilled vegetables, roasted broccoli, or edamame.
• An appetizer for a party or game day event, serve it up with other favorites such as these healthy buffalo chicken meatballs and crock pot chili cheese dip.

Expert Tips

• Need it gluten-free? Be sure to buy gluten-free sauces. Most traditional sauces used in the recipe have wheat in them.
• A fan of meal prep? Portion the chicken lettuce wraps into 4 meal prep containers for an easy lunch or take-out dinner at home!
• Dry your lettuce leaves. For best results use a salad spinner or let them drain well on a towel before eating or storing.
• Watch out for substitutions. Many of the sauces are key to the flavors of this dish so avoid leaving them out whenever possible. Be sure to check out my recommended substitutions in the ingredient section above.

Recipe FAQs

More Healthy Asian Recipes To Try

If you tried this lettuce wraps recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Healthy Chicken Lettuce Wraps

Megan Olson

These Healthy Chicken Lettuce Wrap make a quick and easy gluten-free appetizer or meal filled with spicy flavor! This dish uses minimal ingredients and is quick to prepare. Perfect for an easy meal that tastes great! It's also low-carb + gluten-free + low-calorie!

5 from 6 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Appetizer, Dinner, Lunch, Meal Prep

Cuisine Asian

Servings 4 servings

Calories 330 kcal

Equipment

• ▢
  Skillet

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 1 ¼ lb Ground Chicken Breast
• ▢ 1 tbsp Extra Virgin Olive Oil
• ▢ ½ cup Carrots shredded and roughly chopped
• ▢ 8 ounces Water Chestnuts sliced drained and roughly chopped
• ▢ 2 tablespoons Garlic minced
• ▢ 1 ½ tablespoons Chili paste
• ▢ 1 tablespoon Rice vinegar
• ▢ 2 tablespoons Coconut Aminos
• ▢ 1 tablespoon Sriracha
• ▢ 2 tablespoons Gluten Free Hoisin Sauce
• ▢ 1 head Butter Lettuce or iceberg
• ▢ 2 Green Onions diced

Instructions

 

• Add the extra virgin olive oil to a large sauté pan and bring to medium heat. 
• To the pan, add the minced garlic, carrots and ground chicken. Cook 7-8 minutes until chicken is cooked thoroughly. Using a wooden spoon, break up the chicken while it cooks. 
• Add the chili paste, coconut aminos, Sriracha, hoisin sauce, rice vinegar and water chestnuts to the pan. Top with the green onions then stir to combine. 
• Simmer another 5 minutes in the pan then divide into 4 meal prep containers if using for meal prepping. Serve with lettuce.

Video

Notes

• 1/4th of the recipe equals one serving.

Nutrition

Serving: 1meal prepCalories: 330kcalCarbohydrates: 22gProtein: 27gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 122mgSodium: 493mgPotassium: 1062mgFiber: 4gSugar: 6gVitamin A: 4100IUVitamin C: 9mgCalcium: 47mgIron: 3mg

Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.