Teriyaki Chicken Lettuce Wraps (Paleo Option) (2025)

By: Sarah NevinsPosted: 4/24/17

20 minute Teriyaki Chicken Lettuce Wraps – makes for a quick, low carb healthy lunch or dinner | Gluten Free + Dairy Free + Soy Free Paleo Option

Teriyaki Chicken Lettuce Wraps (Paleo Option) (1)

Hello, Teriyaki Chicken Lettuce Wraps – my new favourite lunch!

…at least until my next favourite lunch comes along…

The stomach wants what the stomach wants, ya know? And right now the stomach most definitely wants some more of this spicy, sticky teriyaki chicken wrapped up in crunchy green lettuces cups and sprinkled with salted peanuts.

Ooh, yessss.

Teriyaki Chicken Lettuce Wraps (Paleo Option) (2)

A couplethings to note about the recipe before you begin:

Choosing Your Lettuce:Ultimately you can choose what you like to use as your lettuce wraps, but I recommend option for a sturdy leaf -nothing too flimsy. Iceberg lettuce is always a popular option, but I usually prefer something like romain, gem or butter lettuce becauseyou can fold/roll it without breaking.I also like doubling up on the lettuce for a way to pack inmore veg & less spillage.

Paleo Option:If you’re in need of a soy free/paleo version usecoconut aminosin place of the soy sauce/tamari. You can buy it at most Sprouts, Wholefoods, and many health food supermarkets. A reader told me a few months back that you can also buy it at Walmart now – I’m jealous! I’ve only ever seen it in store in one shop here in the UK and I think that store is now closed. You can also buy it on Amazon like I normally do if accessibility is an issue. If you do use coconut aminos just make sure to add salt to your sauce because it contains way less sodium that soy sauce. Notes on how to do that are in the recipe.

Teriyaki Chicken Lettuce Wraps (Paleo Option) (3)

If you want to make these ahead of time for lunches later in the day/week then make sure you pack the lettuce and the chicken/sauce separately. Assemble right before eating so that the lettuce doesn’t wilt.

All in all these lettuce wraps are super easy to make and take next to no time to throw together – another reason I’ve been eating these all week.

Hope you enjoy!

Look here for more low carb lettuce wrap recipes:

  • Spicy Beef Lettuce Wraps
  • Chicken Fajita Lettuce Wraps

Teriyaki Chicken Lettuce Wraps (Paleo Option) (4)

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Yield:6 -8 wrapsPrep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes

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20 minute Teriyaki Chicken Lettuce Wraps - makes for a quick, low carb healthy lunch or dinner | Gluten Free + Dairy Free + Soy Free Paleo Option

Ingredients

Chicken

  • 1 tbsp coconut oil
  • 1 lb boneless skinless chicken breasts, cut into bite-sized pieces
  • 1/2 tsp each salt & pepper

Teriyaki Sauce

  • 1 red chilli deseeded and chopped
  • 1 tbsp | 3 cloves cloves garlic, minced
  • 1 tbsp freshly ginger, minced
  • 3 tbsp honey
  • 1/4 cup | 60 ml coconut aminos for soy free version or gluten free tamari/soy sauce, (if using tamari or soy only use 2 tablespoons)
  • 3 tbsp salted peanuts or cashews for paleo version, roughly chopped
  • 2 carrots peeled into thin strips
  • 1 head lettuce washed and leaves separated, butter lettuce, gem lettuce or your choice

Optional toppings

  • sesame seeds
  • green onion sliced

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

  1. Add the coconut oil to a pan or skillet and warm on a medium high heat. When the oil is melted and hot add the chicken and cook for 5-7 minutes until cooked through. Remove the chicken from the pan and set aside for a few minutes as you make the sauce
  2. Add the chilli, garlic and ginger to the pan and cook one minute, stirring constantly.
  3. Add the honey and coconut aminos (or soy sauce ). Stir well and bring the sauce to a boil then reduce the heat down to medium-low or until it's only simmering. Let cook about 5 more minutes. Stir frequently to prevent burning. The sauce should reduce down and turn into a thick glaze. Add the chicken back to the pan and toss. Cook for another minute with the chicken in the sauce then remove from the heat.
  4. Add a few spoonfuls of the chicken mixture into each lettuce cup and top with shredded carrot, green onions, sesame seeds and peanuts/cashews and serve.

Nutrition Information

Yield: 6

Serving Size:

wrapCalories: 193Saturated Fat: 2gCholesterol: 48mgSodium: 539mgCarbohydrates: 14gFiber: 1gSugar: 10gProtein: 18g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Course: MainsCuisine:Gluten Free

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About Sarah Nevins

Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...

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Next Post Peanut Butter Pretzel Gluten Free Cookie Bars

Reader Interactions

Leave a Review!

  1. Elliott says

    Great! I just finished it last night and the result was unexpected, My wife loves it. She got surprised. Yeah. I am going to try this for my friends too. Nice. Thanks for your guide.

    Reply

    • Sarah Nevins says

      Thanks Elliot! Glad you guys enjoyed it!

      Reply

  2. Marina says

    I haven’t cooked anything with teriyaki for a long time. Simple is always the best.
    Your recipe inspired me to cook an epic chicken meal this weekend, thank you for your sharing, Sarah

    Reply

    • Sarah Nevins says

      Thanks so much Marina! So glad you enjoyed it!

      Reply

  3. Penny says

    Do you have a recommendation for a chili pepper substitute? I have everything but that and don’t want to go out just for a pepper. 🙂 Can i just use some chili powder or crushed red pepper? Thanks so much! Your recipes look so good!!

    Reply

    • Sarah Nevins says

      Hi Penny! No worries! You can use 1/2-1 tsp crushed chili flakes in place of the chili 🙂

      Reply

  4. Lisa says

    Great Recipe!! Lettuce wraps are always a hit at out house. love trying different seasoning options. Thanks for sharing

    Reply

    • Sarah Nevins says

      Thanks Lisa!

      Reply

  5. Kathy Mommer says

    I would like to make this recipe for my book club tonight. Can you specify what I should use for the “1 Red Chili deseeded and chopped”? Is this a dried red chili pepper or something fresh? I could not find anything fresh at my King Soopers that looked right. What section of the store can I find this?

    Thanks!

    Reply

    • Sarah Nevins says

      Hi Kathy! Sorry about that! You’re going to want a fresh chili like an Anaheim chili or even a jalapeno. You should be able to find them in the produce section of your grocery store.

      Reply

Older Comments

Teriyaki Chicken Lettuce Wraps (Paleo Option) (2025)

FAQs

Do lettuce wraps have carbs? ›

Garden Life Lettuce Wraps (6 leaves) contains 3g total carbs, 2g net carbs, 0g fat, 1g protein, and 15 calories.

What is chicken lettuce wraps made of? ›

Tips for the Best Chicken Lettuce Wraps

Use ground chicken: Or if you prefer a coarser texture, you can mince chicken breasts or chicken thighs for the filling. Bulk up the filling: Round out the filling with some diced mushrooms, crunchy water chestnuts, garlic, and fresh ginger.

Is eating lettuce wraps healthy? ›

For example, a bacon cheeseburger wrapped in lettuce is going to have more calories than a sandwich made from lean turkey, spinach, mustard, and whole-grain bread. While lettuce-wrapped food can cut down calories and carbohydrates, it isn't necessarily the best option.

How many calories is in a chicken lettuce wrap? ›

1 serving of chicken lettuce wraps contains 269 Calories. The macronutrient breakdown is 23% carbs, 43% fat, and 33% protein.

Can you eat wraps on a no carb diet? ›

The next time you're looking for an easy keto meal idea, grab a few tortillas and add in your favorite meat and veggies for a quick wrap.

Why are PF Chang's lettuce wraps so high in carbs? ›

The main culprit is hoisin sauce. Most recipes use about 1/4 cup of hoisin sauce. This equates to 36 grams of net carbs. If the wraps from PF Changs have 67 grams of carbs, then you can bet they are loading their sauce with a LOT more sugar.

Which lettuce is best for lettuce wraps? ›

Smoother butterhead lettuce leaves are ideal for wrapping as they're super flexible and wide enough wrap around and keep all the toppings inside. Butterhead lettuce is the key to loading up our peanut-sesame chicken lettuce wraps, caramelized tofu lettuce wraps, and our basil avocado shrimp salad wraps.

Are lettuce wraps better than bread? ›

Why you should wrap a burger in lettuce. Store-bought burger buns are loaded with additives and preservatives, making them less than healthy. On the other hand, lettuce leaves are brimming with nutrients that are beneficial when creating a healthier sandwich.

What are the white crunchy things in lettuce wraps? ›

Cute little lettuce cups are filled with the tastiest, spicy ground chicken along with thin, crispy rice noodles for a bit of crunch. It all comes together for a healthy and satisfying appetizer, lunch, or dinner.

Are wraps OK for weight loss? ›

To wrap things up (no pun intended) Younkin says that wraps can be detrimental to weight loss goals when they're white bread rather than whole-wheat. "It all depends on the ratio of protein and fiber to the total calories. The best option is a whole wheat wrap or bread that's high in fiber and protein," she points out.

Which lettuce is the healthiest? ›

Romaine lettuce: This lettuce is high in nutritional content. A traditional salad base, romaine lettuce contains healthy amounts of the minerals magnesium, calcium, potassium, and phosphorus. It also has high amounts of beta-carotene and vitamin K.

How many carbs are in PF Chang's chicken lettuce wraps? ›

Menu Nutritionals
ServingsCarbs (g)
Chang's Chicken Lettuce Wraps233
Veggie Lettuce Wraps226
BBQ Pork Spare Ribs (6)217
Northern Style Spare Ribs (6)25
11 more rows

How many calories in a chicken wrap with mayo and lettuce? ›

Street Eats Foods Chicken Mayonnaise & Lettuce Wrap (1 pack) contains 46.6g total carbs, 44g net carbs, 28g fat, 20g protein, and 499 calories.

How many calories does a lettuce wrap save? ›

Know your buns, or lack thereof.

Wedgie Style – Wrap it in fresh lettuce and unload those carbs! Skip The Bun – Go naked and the full monty can save you 150-210 calories.

Can you eat lettuce on a low carb diet? ›

Lettuce is a versatile and keto-friendly vegetable. In fact, it is one of the lowest carb vegetables there is. In one cup of lettuce, there is only 1 gram of net carbs and 5 calories. Lettuce is also rich in vitamins and water, helping to keep you hydrated.

Does a wrap have less carbs than a bun? ›

Which is healthier: bread or wrap? Wraps contain more carbohydrates but also contain more fiber. One slice of whole-wheat bread and one whole-wheat wrap also contain a similar protein content and contain the same amount of fat.

Is lettuce high in carbohydrates? ›

Lettuce is one of the lowest-carb vegetables around. One cup (47 g) of lettuce contains 2 g of carbs, 1 g of which is fiber. Depending on the type of lettuce, it may also be a good source of certain vitamins. For instance, romaine and other dark-green varieties are rich in vitamins A and K.

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