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Healthy Chicken Lettuce Wraps – These low-carb chicken wraps really hit the spot when you want something light and healthy but filling {Gluten-Free, Clean Eating, Dairy-Free}.

Healthy Chicken Lettuce Wraps

When you need something tasty, filling, but not too heavy, these Healthy Chicken Lettuce Wraps really hit the spot! They're a great way to mix up your weeknight dinners.
Course Main Course
Cuisine American
Keyword chicken lettuce wraps, chicken stir-fry, healthy chicken stir-fry, Lettuce wraps
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 445kcal
Author Leslie Osborne


  • 2 chicken breasts, (boneless and skinless)
  • 1 red yellow, or orange bell pepper
  • 1 head of cauliflower
  • 4 cloves garlic
  • 1 shallot
  • 2-inch piece of fresh ginger
  • 4 teaspoon olive oil
  • ¼ cup reduced sodium soy sauce, gluten free tamari or Aminos.
  • ½ cup reduced sodium chicken broth
  • 1 lime
  • 16 leaves Boston lettuce or iceberg lettuce
  • Small handful shredded carrots for garnish
  • Cilantro for garnish (optional)
  • 2 teaspoon sesame seeds for garnish
  • Drizzle of hot sauce (optional)
  • 2-3 pinches of salt (unless you are salt-sensitive)
  • Pepper
  • 8 eggs


  • Chop the cauliflower by hand into half-inch to 1-inch chunks. Dice the bell pepper into small pieces. Place the bell pepper and cauliflower in a bowl, cover with 2 tsp. of olive oil, and season with a bit of salt and pepper. Toss to coat evenly.
  • Mince the garlic, ginger, and shallots and set aside.
  • Remove the lettuce leaves from the head of lettuce and wash them. You will need two pieces of lettuce per taco for more stability (so you get eight tacos total).
  • Heat a large sauté pan over medium high heat.
  • Chop the chicken breasts into 1-inch chunks and season with a bit of salt and pepper. Coat the chicken breasts in 2 tsp. olive oil and sauté for about 5-7 minutes, or until they are cooked through, stirring occasionally.
  • Remove the chicken and set aside in a clean bowl.
  • Sauté the cauliflower and bell pepper mixture for about 5-7 minutes, stirring frequently.
  • Add the shallot and sauté for about 30 seconds to 1 minute, then cover with a lid for about 1-2 minutes or until the veggies are softened but still have a bit of texture.
  • Add the garlic and ginger and sauté for no more than 1 minute, stirring frequently.
  • Add the soy sauce, chicken broth, and cooked chicken breasts. Stir constantly until the sauce is mostly absorbed into the vegetables, about two minutes.
  • Top with a squeeze of lime, transfer to a bowl, and set aside.
  • If adding an egg, wipe out the sauté pan and add a touch of oil. Spread it with a pastry brush or paper towel to keep the eggs from sticking, then fry up to four eggs at a time over medium heat, depending on how big your pan is. Cover and cook the eggs sunny-side up.
  • Add about ¾ cup of the stir fry mixture to each lettuce wrap along with some shredded carrots, sesame seeds, and cilantro leaves, then top each one with an egg. Drizzle with hot sauce if you like it spicy and enjoy!


This recipe makes 4 servings, or about 8 lettuce wraps with 2 wraps per serving.
I recommend chopping the cauliflower by hand to get the perfect size. A grater or food processor will result in tiny chunks that give your stir-fry a softer texture.
If the veggies start to dry out while in the pan, you can add a little of the 1/2 cup of chicken broth once or twice to rehydrate them.
For sunny-side up eggs, cover and cook 3-4 minutes for a runny egg and 5-7 minutes for a jammy egg.
If storing, be sure to pack the stir-fry and lettuce separately so the lettuce doesn't get soggy. The stir-fry can be kept in an airtight container in the refrigerator for 4-5 days.


Calories: 445kcal | Carbohydrates: 16.5g | Protein: 36.7g | Fat: 25.9g | Saturated Fat: 5.6g | Polyunsaturated Fat: 4.2g | Monounsaturated Fat: 15.4g | Trans Fat: 0g | Cholesterol: 402mg | Sodium: 792mg | Potassium: 823mg | Fiber: 6g | Sugar: 7.2g | Vitamin A: 2950IU | Net carbs: 10.5g