Chicken Lettuce Wraps: Keto-Friendly Deliciousness?

Chicken lettuce wraps can be keto-friendly, but it depends on the ingredients used. When dining out, chicken lettuce wraps often contain sauces like hoisin sauce, which is loaded with carbs and added sugars, making them unsuitable for a keto diet. However, it is possible to make keto-approved chicken lettuce wraps by using low-carb alternatives and different types of lettuce.

What is the best lettuce for keto chicken wraps?

When it comes to keto chicken wraps, there are a few types of lettuce that work best.

If you're looking for something that holds its shape well, butter lettuce is a good option. It is also small, making it perfect for appetizers. However, it can be hard to find outside of Whole Foods. Bibb lettuce is very similar and can be used as a substitute.

If you want to make a larger wrap, Romaine lettuce is a good option. It is larger and longer than butter/bibb lettuce and can hold more filling. It is also easier to find in supermarkets.

For a crunchy texture, iceberg lettuce is a good choice. However, it doesn't wrap well, so it's best used in a cup shape.

Swiss chard is another option; simply remove the stems before adding your fillings.

How to make keto chicken lettuce wraps

Chicken lettuce wraps can be made keto-friendly by swapping out the sauce. The original PF Chang's sauce is loaded with sugar and carbs, but you can make a healthier version at home.

Ingredients:

• 1 pound ground chicken
• 2 teaspoons sesame oil
• 1 cup red onion, chopped
• 2 garlic cloves, minced
• 2 green onions, chopped
• Salt and pepper to taste
• 8 romaine lettuce leaves, rinsed
• 1/2 cup canned water chestnuts, chopped (optional)
• 5 tablespoons low-carb soy sauce or coconut aminos
• 1 teaspoon Sriracha sauce
• 1/2 teaspoon garlic powder
• 2 teaspoons rice wine vinegar
• 1 tablespoon Swerve or monk fruit sweetener
• 1 teaspoon fish sauce (optional)

Method:

First, make the sauce by combining all the ingredients in a small bowl and mixing well. Set aside.

Heat a large skillet on medium heat and add the oil. Once hot, add the red onion and garlic cloves and saute for 1-2 minutes.

Next, add the ground chicken, salt, and pepper to the skillet and cook for 3-4 minutes until the chicken is browned.

Pour in the sauce, green onions, and water chestnuts (if using) and cook for another 1-2 minutes.

Finally, layer the lettuce leaves and distribute the filling evenly among them. Top with green onions or garnish with chopped peanuts.

Tips:

Romaine lettuce is a great option for wraps as it is readily available, large, and has a lot of space for filling. However, if you want your wraps to look like the PF Chang's version, use bibb or butter lettuce. Iceberg lettuce is a good choice if you prefer a crunchier texture, and Swiss chard is another option (just remove the stems before adding your fillings).

These wraps are great for meal prep. Store the chicken filling and lettuce separately, and they will last for up to 4 days in the freezer.

Enjoy your keto-friendly chicken lettuce wraps!

Nutritional information for keto chicken lettuce wraps

Keto chicken lettuce wraps are a great low-carb option for a quick and easy meal. They are perfect for those following a keto diet as they are typically low in carbohydrates and calories, and can be made with various healthy substitutions.

Ingredients

The main ingredients for keto chicken lettuce wraps are:

• Lettuce: Bibb/butter lettuce, Romaine lettuce, or Iceberg lettuce are common choices.
• Chicken: Ground chicken, or chicken cut into small pieces.
• Sauce: A variety of sauces can be used, such as hoisin sauce, soy sauce, coconut aminos, or a combination of ingredients like peanut butter, rice vinegar, and sweetener.
• Vegetables: Green onions, garlic, water chestnuts, bell peppers, mushrooms, and onions are often included.

Nutritional Values

The nutritional values for keto chicken lettuce wraps can vary depending on the specific ingredients and quantities used. Here is a range of values based on different recipes:

• Calories: 146-198 kcal
• Carbohydrates: 4-7 g
• Protein: 14.5-21 g
• Fat: 7.2-13 g
• Sodium: 382.9-397 mg
• Sugar: 2-3 g

Customization

Keto chicken lettuce wraps can be customized to suit your taste preferences and dietary needs. Here are some suggestions:

• Lettuce: Choose a type of lettuce that suits your desired texture and appearance. For example, butter lettuce is smaller and great for appetizers, while Romaine lettuce is larger and can hold more filling.
• Meat: Instead of chicken, you can use other ground meats such as turkey or pork.
• Sauce: Make your own sauce to control the amount of sugar and carbohydrates. For example, you can create a keto-friendly hoisin sauce by mixing natural peanut butter, monk fruit sweetener, soy sauce, Sriracha, sesame oil, garlic powder, and salt and pepper.
• Vegetables: Add extra vegetables like water chestnuts, cabbage, and bell peppers for crunch and colour.

Keto chicken lettuce wraps are a versatile and nutritious option for those following a keto diet. By choosing the right ingredients and making smart substitutions, you can create a delicious and healthy meal that fits your macros.

Are PF Chang's lettuce wraps keto-friendly?

PF Chang's lettuce wraps are not keto-friendly. The original recipe is loaded with sugar and contains a lot of carbs (67-80 grams) which will ruin your keto journey. However, you can make it keto-approved by changing the sauce. The main culprit for the high carb count is the hoisin sauce. You can make your own keto-friendly version by substituting the hoisin sauce with a combination of natural peanut butter, monk fruit sweetener, soy sauce, Sriracha, sesame seed oil, garlic powder, salt, and pepper.

Ingredients:

• 1 pound ground chicken
• Salt and pepper to taste
• 1/2 cup canned water chestnuts, chopped (omit if strict keto)
• 2 green onions, chopped
• 1 head butter/bibb lettuce (or larger, leafy lettuce like romaine if you wish)
• 5 tablespoons soy sauce (preferably low-sodium or coconut aminos)
• 2 tablespoons natural peanut butter
• 2 garlic cloves, minced
• 1 teaspoon hot sauce or Sriracha
• 2 teaspoons sesame oil
• 2 teaspoons rice wine vinegar (unseasoned and unsweetened)
• 1 tablespoon zero-calorie sweetener
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

• Make the sauce by combining all the sauce ingredients in a small bowl and mixing well.
• Heat a skillet on medium-high heat and add the ground chicken. Season with salt and pepper to taste.
• Use a spatula or large spoon to break down the ground chicken. Cook for 3-4 minutes until the chicken has browned. If needed, drain excess fat.
• Add the regular onions and cook for 2 minutes or until the onions become fragrant.
• Add in the homemade sauce, water chestnuts, and green onions. Cook for an additional 1-2 minutes.
• Load the filling into the lettuce and top with green onions or garnish with chopped peanuts.

This recipe yields 12 wraps with a total of 2 wraps per serving. Each serving has 197 calories, 12 grams of fat, 4 grams of net carbs, and 16 grams of protein.

What sauces can you have with keto chicken lettuce wraps?

Chicken lettuce wraps are a great keto option, but the sauce can make or break the dish's keto-friendliness. The key is to avoid sugary sauces and opt for low-carb alternatives. Here are some tasty sauces that can elevate your keto chicken lettuce wraps:

• Peanut Sauce: A popular choice is a peanut sauce, which can be made with natural peanut butter, monk fruit sweetener, soy sauce, Sriracha, sesame oil, garlic powder, and salt and pepper to taste. This sauce is a healthier alternative to the traditional hoisin sauce used in many lettuce wrap recipes.
• Asian-Style Sauce: For an Asian-inspired flavour profile, combine soy sauce, water, rice vinegar, sesame oil, a keto-friendly sweetener like Swerve, and peanut butter. This sauce pairs well with chicken and bell peppers.
• PF Chang's-Inspired Sauce: To mimic the flavours of PF Chang's lettuce wraps, make a sauce with soy sauce or coconut aminos, hot sauce or Sriracha, fish sauce (optional), a keto-friendly sweetener like Swerve or monk fruit, and salt and pepper. This sauce works well with ground chicken and veggies like water chestnuts.
• Simple Dipping Sauce: If you're looking for a basic dipping sauce, a combination of soy sauce or coconut aminos, hot sauce or Sriracha, and a keto-friendly sweetener is a good option. This sauce can be served on the side or poured over the chicken filling.

When preparing sauces for keto chicken lettuce wraps, it's important to watch out for added sugars and high-carb ingredients. Making your own sauces at home gives you more control over the ingredients and ensures that your meal stays within the keto guidelines.

Frequently asked questions