Chicken Salad Lettuce Wraps
These diabetes-friendly chicken salad lettuce wraps are the perfect combination of crunch, creaminess, and satisfaction. They also use simple ingredients and can be prepared in just 15 minutes or less!
- Suitable for diets:
- Gluten Free
- High-Protein
- Low-Carb
- Mediterranean
Why Diabetes Friendly?
- Low in carbohydrates: Using lettuce cups in place of bread or wraps significantly reduces the carbohydrate content, making these wraps ideal for blood sugar management.
- Lean protein source: Chicken breast provides a high-quality protein that helps maintain muscle mass and promotes satiety without adding excess fat.
- Healthy fats: Greek yogurt and a small amount of mayo add creaminess with less saturated fat compared to traditional chicken salad recipes, supporting heart health.
- Fiber-rich vegetables: The addition of apples, celery, and red onion boosts the fiber content, which is beneficial for digestive health and can help regulate blood sugar levels.
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Ingredients
- chicken ( breast, cooked and chopped) 1 cup
- apple (granny smith, diced) 1
- celery (sliced) 2 stalk
- red onion (finely diced) ¼ cup
- dill (fresh, finely chopped) 2 tbsp
- lemon juice 2 tbsp
- dijon mustard 1 tsp
- Greek yogurt (plain) ¼ cup
- mayo 1 tbsp
- salt ⅛ tsp
- pepper (ground) ¼ tsp
- lettuce (i.e. butter lettuce, romaine, iceberg) 8 cups
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Cooking Tips
- Chicken preparation: For convenience, you can use leftover chicken, rotisserie chicken, or quickly poach a chicken breast to use in this recipe.
- Customizing the salad: Feel free to add other ingredients like chopped nuts for extra crunch, grapes for sweetness, or swap the apple for pear for a different flavor profile.
- Dressing adjustments: Adjust the lemon juice, dijon mustard, Greek yogurt, and mayo ratios according to your taste preferences. For a lighter version, you can increase the Greek yogurt and reduce the mayo.
- Serving suggestions: These lettuce wraps can be served as a main dish with a side of quinoa salad, or as a part of a larger spread in a buffet-style meal.
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Instructions
- To a medium mixing bowl, combine the chopped chicken breast, apple, celery, red onion, dill.1 cup chicken, 1 apple, 2 stalk celery, ¼ cup red onion, 2 tbsp dill
- In a smaller mixing bowl, whisk together the lemon juice, dijon, Greek yogurt, mayo, salt, and pepper.2 tbsp lemon juice, 1 tsp dijon mustard, ¼ cup Greek yogurt, 1 tbsp mayo, ⅛ tsp salt, ¼ tsp pepper
- Combine yogurt dijon dressing with chicken salad mixture, and toss until everything is well combined and evenly coated.
- Scoop chicken salad mixture into lettuce cups.8 cups lettuce
- Garnish with fresh dill, chives, or parsley and an extra squeeze of lemon juice.
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FAQ
- Can I make this recipe dairy-free?
Yes, to make this dairy-free, substitute the Greek yogurt with a dairy-free alternative like almond or coconut yogurt, and use a dairy-free mayo. - How can I store leftover chicken salad?
Store any leftover chicken salad in an airtight container in the refrigerator for up to 3 days. It's best to fill the lettuce cups just before serving to keep them crisp. - What if I don't have fresh dill?
If fresh dill isn't available, you can use dried dill (use about 1 teaspoon as it's more potent than fresh), or substitute with fresh parsley for a different but still delicious flavor. - Can I use a different type of lettuce?
Absolutely! Any lettuce with sturdy leaves that can hold the filling works well. Iceberg lettuce provides a crisp crunch, while butter lettuce offers a more delicate texture and flavor.
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Nutrition
Per serving
Calories: 224.3kcal
Carbohydrates: 19.7g
Fiber: 3.8g
Sugar: 12.6g
Fat: 7.6g
Saturated Fat: 1.3g
Trans Fat: 0.03g
Protein: 20.2g
Nutrition Facts
Chicken Salad Lettuce Wraps
Serving Size
4 Lettuce Cups
Amount per Serving
Calories
224.3
% Daily Value*
Fat
7.6
g
12
%
Saturated Fat
1.3
g
8
%
Trans Fat
0.03
g
Cholesterol
52.2
mg
17
%
Sodium
345.5
mg
15
%
Potassium
662.9
mg
19
%
Carbohydrates
19.7
g
7
%
Fiber
3.8
g
16
%
Sugar
12.6
g
14
%
Protein
20.2
g
40
%
Vitamin C
30.1
mg
36
%
Vitamin D
0.1
µg
1
%
Calcium
82.8
mg
8
%
Iron
1.4
mg
8
%
Magnesium
44.5
mg
11
%
Zinc
0.9
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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