Low-Carb Chicken Lettuce Wraps – Fresh, Fast, and Flavorful

These Low-Carb Chicken Lettuce Wraps are the kind of weeknight dinner that just works. They’re crisp, savory, and satisfying without weighing you down. You get all the punchy flavor of your favorite takeout wraps with simple ingredients and a quick stovetop cook.

Make them for meal prep, a light lunch, or a colorful appetizer spread. The best part: they’re endlessly customizable and come together in about 25 minutes.

What Makes This Recipe So Good

• Fast and simple: From chopping to plating, you can be eating in under half an hour.
• Low-carb and high protein: Lettuce boats keep it light, while ground chicken delivers plenty of protein.
• Big flavor, low fuss: A quick sauce with garlic, ginger, and a touch of umami brings restaurant-style taste at home.
• Make-ahead friendly: The filling reheats well, so you can prep once and enjoy all week.
• Flexible: Easy to swap in different veggies or sauces to match your style or what’s in your fridge.

Ingredients

• 1 tablespoon avocado oil (or olive oil)
• 1 pound ground chicken (93–96% lean works well)
• 1 small yellow onion, finely diced
• 1 red bell pepper, finely diced
• 1 cup mushrooms, finely chopped (optional but adds savoriness)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced or grated
• 3 green onions, thinly sliced, divided (whites for cooking, greens for garnish)
• 1 head butter lettuce or romaine, leaves separated, washed, and patted dry

For the sauce:

• 3 tablespoons tamari or low-sodium soy sauce (use coconut aminos if gluten-free and soy-free)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1–2 teaspoons chili-garlic sauce or sriracha (to taste)
• 1 teaspoon fish sauce (optional but adds depth)
• 1–2 teaspoons granular or liquid low-carb sweetener (allulose, monk fruit, or erythritol), to balance acidity
• 1 teaspoon cornstarch or arrowroot (optional, for slight thickening; skip if you prefer ultra low-carb)

For serving:

• Fresh cilantro, chopped
• Toasted sesame seeds
• Lime wedges

Instructions

1. Make the sauce: In a small bowl, whisk tamari, rice vinegar, sesame oil, chili-garlic sauce, fish sauce, sweetener, and cornstarch if using. Taste and adjust spice or sweetness.

   Set aside.

2. Prep the lettuce: Gently separate lettuce leaves, rinse, and pat completely dry. Keep chilled so they stay crisp.
3. Cook the aromatics: Heat oil in a large skillet over medium-high. Add onion and bell pepper with a pinch of salt.

   Cook 3–4 minutes until softened. Stir in mushrooms, if using, and cook 2 minutes more.

4. Brown the chicken: Push vegetables to the sides of the pan. Add ground chicken to the center.

   Break it up with a spatula and cook until no longer pink, about 5–6 minutes.

5. Add flavor: Stir in garlic, ginger, and the white/light green parts of the green onions. Cook 30–60 seconds until fragrant.
6. Sauce it up: Pour in the sauce. Stir and simmer 1–2 minutes until slightly thickened and glossy.

   If it looks dry, add a splash of water. If too saucy, cook another minute.

7. Adjust and finish: Taste and season with more tamari, chili sauce, or a pinch of sweetener as needed. Remove from heat.
8. Assemble: Spoon warm chicken mixture into lettuce cups.

   Top with green onion tops, cilantro, and sesame seeds. Squeeze lime over the top for brightness.

9. Serve: Enjoy immediately while the lettuce is crisp and the filling is hot.

Storage Instructions

• Refrigerate filling: Store the cooked chicken mixture in an airtight container for up to 4 days.
• Keep lettuce separate: Wash and dry leaves, wrap in paper towels, and keep in a zip-top bag with the air pressed out. Use within 3–4 days.
• Reheat gently: Warm the filling on the stovetop over medium or in the microwave in short bursts, stirring between intervals.
• Freeze option: The filling freezes well for up to 2 months.

  Thaw overnight in the fridge and reheat. Do not freeze the lettuce.

Why This is Good for You

• Lower in carbs, higher in satisfaction: Lettuce replaces tortillas or rice, trimming carbs while keeping texture and crunch.
• Protein-forward: Ground chicken supports muscle repair and keeps you fuller longer.
• Micronutrient boost: Bell peppers, mushrooms, and green onions add fiber, vitamin C, potassium, and antioxidants.
• Balanced flavors, mindful ingredients: A smart sauce brings savory depth without relying on sugar-heavy glazes.

What Not to Do

• Don’t skip drying the lettuce: Damp leaves slide and tear. Dry leaves hold filling better.
• Don’t overcook the chicken: It can turn dry and crumbly.

  Cook just until no pink remains, then sauce.

• Don’t drown the filling: Too much sauce makes soggy wraps. Aim for a glossy coat.
• Don’t forget acidity: A squeeze of lime or a splash more vinegar brightens the whole dish.
• Don’t use only dark soy or sweet sauces: They can spike carbs and overpower the aromatics. Keep it balanced.

Variations You Can Try

• Thai-inspired: Add a tablespoon of almond butter or peanut butter to the sauce, plus extra lime and chopped basil.

  Top with crushed peanuts or almonds.

• Keto extra-low-carb: Skip cornstarch and mushrooms; use coconut aminos and a pinch of xanthan gum if you want thicker sauce.
• Spicy sesame: Add toasted chili oil and extra sesame seeds. Finish with a drizzle of rice vinegar for contrast.
• Turkey or pork swap: Ground turkey or lean pork works just as well. Adjust salt since pork can be naturally saltier.
• Veggie-forward: Add finely chopped zucchini or water chestnuts for crunch, keeping portions moderate to stay low-carb.
• Saucy gochujang twist: Whisk 1–2 teaspoons gochujang into the sauce and balance with extra vinegar and sweetener.

FAQ

What’s the best lettuce to use?

Butter lettuce makes the most tender cups and wraps easily around the filling.

Romaine hearts are crisp and sturdy if you prefer a crunchier bite. Iceberg works too, but choose larger leaves for easier wrapping.

Can I make these ahead for meal prep?

Yes. Cook the filling and store it separately from the lettuce.

Reheat the filling just before eating, then assemble. Keep garnishes like cilantro and lime on the side until serving.

How do I keep the wraps from falling apart?

Use two overlapping lettuce leaves for each wrap, and don’t overfill. Dry the lettuce well and serve immediately after assembling.

A slightly thicker sauce also helps the filling hold together.

Are these keto-friendly?

They can be. Use a low-carb sweetener, choose coconut aminos or low-sodium tamari, and skip the cornstarch. Check labels on sauces to keep carbs in line with your goals.

What can I use instead of ground chicken?

Ground turkey, lean pork, or finely chopped rotisserie chicken all work.

If using cooked chicken, add it after the veggies and warm it with the sauce so it doesn’t dry out.

How spicy are these?

Heat level is entirely up to you. Start with 1 teaspoon of chili-garlic sauce and add more to taste. You can also offer chili oil at the table for people who want extra spice.

Can I add more vegetables?

Absolutely.

Finely diced zucchini, celery, or shredded cabbage are great. Just keep pieces small so the filling stays scoopable and the wraps don’t break.

Wrapping Up

These Low-Carb Chicken Lettuce Wraps deliver big flavor with a short ingredient list and a quick cook time. They’re light but satisfying, easy to customize, and perfect for busy nights or simple meal prep.

Keep the lettuce crisp, the sauce balanced, and a squeeze of lime ready to finish. Once you make them, they’ll earn a regular spot in your dinner rotation.