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Are you looking for a healthy, low-carb meal that doesn’t sacrifice flavor or take hours to prepare?
These ground chicken lettuce wraps are just what you need! Ready in under 20 minutes, they’re packed with lean protein and fresh, crunchy lettuce, making them a great go-to option for busy weeknights or light lunches.
Let’s dive into how you can make this delicious dish quickly and easily.
Ingredients You’ll Need
To create these tasty ground chicken lettuce wraps, you only need a few basic ingredients:
- 1 lb ground chicken
- 1 head of butter lettuce (or romaine for a crispier bite)
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 2 tbsp soy sauce (low-sodium for a healthier option)
- 2 tbsp hoisin sauce (for a bit of sweetness)
- 1 tbsp sesame oil
- 1 tsp rice vinegar (adds a bit of tang)
- 1/2 tsp crushed red pepper flakes (optional, for heat)
- 1/4 cup diced water chestnuts (for added crunch)
- 2 green onions, chopped
Tools You’ll Need
For optimal results, consider using these tools to make your meal prep even easier:
- A non-stick skillet to cook the ground chicken without sticking or burning.
- A garlic press to quickly mince garlic.
- A sharp chef’s knife for precise chopping of ingredients like ginger and green onions.
- Tongs for easy handling of the lettuce wraps when serving.
Step-by-Step Instructions
Step 1: Prepare the Lettuce
Carefully wash and dry the butter lettuce leaves. Set them aside to use as wraps for the filling later.
Tip: Make sure your lettuce is completely dry so that the wraps don’t get soggy!
Step 2: Cook the Ground Chicken
In a large skillet, heat sesame oil over medium heat.
Add the minced garlic and ginger, sautéing for about 30 seconds until fragrant.
Then, add the ground chicken and cook, breaking it up with a wooden spoon until fully browned (about 5-7 minutes).
Step 3: Add the Sauces and Veggies
Once the chicken is fully cooked, stir in soy sauce, hoisin sauce, and rice vinegar.
Mix in the diced water chestnuts and cook for an additional 2-3 minutes, allowing the flavors to meld together.
Optional: For a spicy kick, sprinkle in crushed red pepper flakes during this step.
Step 4: Assemble the Wraps
Take your cleaned lettuce leaves and spoon the chicken mixture into each leaf.
Top with chopped green onions for extra flavor and crunch.
Step 5: Serve and Enjoy!
Serve immediately while the chicken is still warm.
These wraps are great on their own or paired with a light side like steamed veggies or a cucumber salad.
Nutritional Benefits of Ground Chicken Lettuce Wraps
Ground Chicken Lettuce Wraps are not just a delicious, low-carb meal option—they pack a punch when it comes to health benefits.
Here’s a deeper look at the key nutritional advantages of these wraps and why they make an excellent choice for a balanced, nutritious diet.
1. Lean Source of Protein
Ground chicken is a fantastic source of lean protein, which plays a vital role in muscle building, tissue repair, and overall body function.
It’s lower in fat compared to ground beef or pork, making it a heart-healthy option.
For those watching their calorie intake or trying to maintain lean muscle mass, ground chicken is an ideal choice.
A typical serving of ground chicken (4 oz) provides around 25 grams of protein, keeping you full and satisfied for longer.
2. Low in Carbohydrates
By using lettuce leaves instead of traditional tortillas or bread, these wraps become naturally low in carbohydrates, making them a great option for anyone following a low-carb, keto, or paleo diet.
Lettuce contains minimal calories and carbs, while still offering important nutrients like vitamins and fiber.
Swapping out carb-heavy ingredients for lettuce not only reduces the overall calorie count but also helps to maintain blood sugar stability.
3. Rich in Vitamins and Minerals
Butter lettuce, romaine, or iceberg—the most common choices for lettuce wraps—are loaded with essential vitamins and minerals.
Some key nutrients found in lettuce include:
- Vitamin K: Important for blood clotting and bone health.
- Vitamin A: Crucial for maintaining healthy skin, vision, and immune function.
- Folate: Essential for cell division and proper development, especially important for pregnant women.
Combined with the vitamins found in garlic, ginger, and green onions, these wraps offer a wide range of nutrients to support your overall health.
4. Low in Calories
For anyone looking to lose or maintain weight, these wraps are perfect because they are naturally low in calories.
Each serving of ground chicken lettuce wraps is around 210 calories, making it an excellent choice for those who want a light but filling meal.
The low calorie count makes it easier to stick to daily calorie goals without sacrificing taste or satisfaction.
5. High in Fiber
Even though lettuce is low in carbs, it still provides a good amount of dietary fiber, which is essential for digestive health.
Fiber helps to promote regular bowel movements, lower cholesterol, and regulate blood sugar levels.
Fiber also helps you feel full and satisfied after meals, reducing the urge to snack between meals.
6. Rich in Antioxidants
Ingredients like garlic, ginger, and green onions are loaded with antioxidants, which help to fight free radicals in the body.
Free radicals are unstable molecules that can cause cell damage and contribute to chronic diseases like heart disease, cancer, and aging.
Incorporating antioxidant-rich foods like these into your diet can help support a healthy immune system and reduce inflammation.
7. Supports Heart Health
Choosing ground chicken as the protein source in these wraps is a smart move for heart health.
Chicken is lower in saturated fat compared to red meats, which can help reduce cholesterol levels and lower the risk of heart disease.
Additionally, using low-sodium soy sauce and limiting excess salt can further contribute to cardiovascular health.
8. Balanced Macros for Sustained Energy
With a well-balanced macronutrient profile, these wraps provide a good mix of protein, healthy fats, and fiber, which helps to sustain energy levels throughout the day.
This balance prevents the energy crashes that often come from carb-heavy or sugary meals.
Ground chicken provides the protein, sesame oil adds healthy fats, and the fiber from lettuce and vegetables keeps everything in balance.
9. Excellent for Weight Management
Thanks to their low-calorie, high-protein, and high-fiber content, ground chicken lettuce wraps are great for those managing their weight.
The combination of lean protein and fiber ensures you stay fuller longer, helping to reduce overall calorie consumption throughout the day.
Plus, because the wraps are so flavorful and satisfying, they curb cravings without the need for processed, high-calorie foods.
10. Gluten-Free and Dairy-Free
For individuals with dietary restrictions, these wraps are a gluten-free and dairy-free meal option.
The use of lettuce instead of bread or tortillas naturally makes these wraps suitable for anyone following a gluten-free lifestyle.
Additionally, the ingredients are free of dairy, making it a safe and tasty choice for those with lactose intolerance or who are avoiding dairy for other reasons.
In summary, Ground Chicken Lettuce Wraps are a powerhouse of nutrition while remaining light, flavorful, and easy to prepare.
They cater to various dietary needs—whether you’re focused on lowering carbs, increasing protein, or simply enjoying a fresh and nutritious meal.
Packed with vitamins, minerals, antioxidants, and lean protein, this dish is both good for your health and satisfying to your taste buds.
Customizations and Variations
One of the best things about Ground Chicken Lettuce Wraps is their versatility.
The recipe can be easily customized to suit different tastes, dietary preferences, and occasions.
Here are some great ways to add variety and adapt this recipe to make it your own:
1. Vegetarian or Vegan Option
If you prefer a plant-based meal, you can easily swap out the ground chicken for vegetarian or vegan alternatives:
- Tofu: Crumble firm tofu to mimic the texture of ground chicken. Sauté it with the same seasonings (garlic, ginger, soy sauce, hoisin sauce, etc.) for a similar flavor profile.
- Tempeh: Another great alternative to chicken, tempeh has a firm texture and a slightly nutty flavor. Crumble or dice tempeh and season it as you would the ground chicken.
- Plant-Based Ground Meat: Use one of the many plant-based ground meat alternatives available. These often have a similar texture to ground chicken and can be seasoned in the same way.
- Mushrooms: For a whole-foods approach, finely chop or pulse mushrooms (like shiitake or cremini) to achieve a ground meat texture. Mushrooms absorb the flavors of the seasonings beautifully, making them a hearty and flavorful substitute.
2. Add Extra Veggies for More Nutrients
Boost the nutritional value of your wraps by incorporating more veggies.
These can be mixed into the chicken filling or used as toppings for extra crunch and color:
- Shredded Carrots: Add a sweet crunch that complements the savory chicken.
- Bell Peppers: Dice red, yellow, or green bell peppers for added color and a subtle sweetness.
- Cucumbers: Thinly sliced cucumbers provide a cool, refreshing contrast to the warm filling.
- Zucchini: Shredded or diced zucchini mixes well with ground chicken and adds extra fiber and nutrients without altering the flavor too much.
- Mushrooms: Finely chopped mushrooms can be sautéed with the ground chicken to give the filling an earthy depth of flavor.
- Broccoli or Cauliflower Rice: Mix in finely chopped broccoli or cauliflower rice to bulk up the filling without adding many extra calories or carbs.
3. Spice It Up
For those who love heat, there are plenty of ways to add a spicy kick to your ground chicken lettuce wraps:
- Crushed Red Pepper Flakes: Increase the amount in the recipe or sprinkle them on top for more heat.
- Sriracha: Drizzle some sriracha sauce over the wraps after assembling for a spicy, tangy finish.
- Chili Paste: Stir a spoonful of chili garlic paste into the filling for an extra layer of spicy flavor.
- Fresh Jalapeños: Add finely chopped fresh jalapeños or serrano peppers to the filling or as a garnish for a bold kick.
- Spicy Peanut Sauce: Mix up a spicy peanut sauce with peanut butter, soy sauce, and sriracha for a flavorful topping.
4. Sweet and Savory Combo
If you love the sweet and savory combination, consider adding these ingredients to balance out the flavors:
- Pineapple: Small chunks of pineapple or pineapple juice in the filling will add a sweet, tropical twist to the wraps.
- Mango: Dice some fresh mango to use as a topping for a refreshing sweetness that contrasts with the savory filling.
- Honey or Maple Syrup: A drizzle of honey or maple syrup can be added to the sauce ingredients to create a more pronounced sweet and savory effect.
- Hoisin Sauce: This already sweet sauce can be increased to add more depth of sweetness to the dish.
5. Different Lettuce Options
The type of lettuce you use can change the texture and overall experience of your wraps:
- Butter Lettuce: Soft and pliable, butter lettuce is the most common option for wraps, offering a tender bite.
- Romaine Lettuce: Crisp and sturdy, romaine adds more crunch and can hold more filling without breaking.
- Iceberg Lettuce: Iceberg provides a refreshing crunch and a neutral flavor that lets the filling shine. Its sturdy leaves make it great for wraps.
- Collard Greens: For a more nutrient-dense wrap, try collard green leaves. These are larger and tougher, making them perfect for heartier fillings, and they pack a lot of vitamins and minerals.
6. Swap the Protein
While ground chicken is lean and flavorful, you can switch it up with other proteins to create a new version of the dish:
- Ground Turkey: Offers a similar lean protein profile but with a slightly different flavor. Perfect for a healthy alternative to ground chicken.
- Ground Beef: For a richer, more savory filling, use lean ground beef. Opt for 90% lean beef to keep the dish healthy.
- Ground Pork: Ground pork adds a slightly fatty richness to the wraps, making the dish feel more indulgent while still being easy to prepare.
- Ground Shrimp or Fish: For a seafood twist, try using finely chopped shrimp or white fish sautéed with the same flavors.
- Egg: Scramble some eggs with the seasonings for a quick, high-protein vegetarian option. Perfect for breakfast lettuce wraps!
7. Alternative Sauces
The sauce is where a lot of the flavor comes from in these wraps, and switching it up can create new taste profiles:
- Peanut Sauce: Combine peanut butter, soy sauce, lime juice, and a bit of sriracha for a rich and tangy sauce to drizzle over the wraps.
- Coconut Aminos: For a soy-free option, use coconut aminos instead of soy sauce. It’s naturally sweet and lower in sodium.
- Sweet Chili Sauce: Adds a sweet and spicy element that pairs wonderfully with the savory chicken filling.
- Teriyaki Sauce: If you prefer a sweeter, more glazed finish, stir in some teriyaki sauce with the chicken while it cooks.
- Ponzu Sauce: This citrus-based soy sauce alternative adds a tangy, light flavor that brightens up the entire dish.
8. Make It a Bowl
If you’re not in the mood for lettuce wraps or want a heartier meal, turn this recipe into a lettuce wrap bowl:
- Base: Instead of using lettuce as the wrap, chop it up and use it as the base. Add cooked quinoa, brown rice, or cauliflower rice to bulk it up.
- Toppings: Pile on the same chicken filling, but top it with more veggies, avocado, and nuts for texture.
- Sauce: Drizzle extra sauce over the bowl for added flavor.
9. Toppings and Garnishes
The right toppings can add flavor, crunch, and visual appeal to your wraps.
Consider these options:
- Chopped Peanuts or Cashews: Add a satisfying crunch by sprinkling some roasted nuts on top.
- Sesame Seeds: Toasted sesame seeds add a nice crunch and nutty flavor, plus they look great as a garnish.
- Fresh Cilantro or Basil: A few sprigs of fresh herbs like cilantro or Thai basil can brighten the dish and add a fresh flavor profile.
- Crispy Onions or Garlic: Add texture and flavor with store-bought crispy onions or garlic.
- Avocado Slices: For a creamy contrast, add slices of ripe avocado to your wraps.
10. Low-Sodium or Low-Sugar Adjustments
For those who are watching their salt or sugar intake, this recipe can be easily adjusted:
- Low-Sodium Soy Sauce: Use low-sodium soy sauce to reduce the overall sodium content while keeping the flavor intact.
- No-Sugar-Added Hoisin Sauce: Look for hoisin sauces that contain no added sugar, or make your own version at home.
- Fresh Herbs for Flavor: Use fresh herbs like cilantro, mint, or basil to add flavor without the need for extra salt or sugar.
By incorporating these customizations and variations, you can create endless versions of this dish that suit any taste, dietary preference, or occasion.
Whether you want a spicy, sweet, vegetarian, or protein-packed meal, ground chicken lettuce wraps offer a flexible and flavorful base that’s perfect for experimentation.
Meal Prep and Storage Tips
These ground chicken lettuce wraps are excellent for meal prep!
Simply cook the filling ahead of time, store it in an airtight container, and refrigerate it for up to 3 days.
When you’re ready to serve, warm up the filling and assemble the wraps with fresh lettuce leaves.
Tip: Keep the lettuce and filling separate during storage to avoid soggy lettuce.
Serving Suggestions
- Pair these wraps with a light side such as steamed broccoli or cucumber salad.
- A cold glass of sparkling water with lemon makes for a refreshing beverage to accompany this meal.
Recipe Card
Quick and Easy Ground Chicken Lettuce Wraps
Quick and Easy Ground Chicken Lettuce Wraps
Ingredients
Ingredients:
- 1 lb ground chicken
- 1 head butter lettuce leaves separated
- 2 cloves garlic minced
- 1 tbsp fresh ginger minced
- 2 tbsp soy sauce low-sodium
- 2 tbsp hoisin sauce
- 1 tbsp sesame oil
- 1 tsp rice vinegar
- 1/2 tsp crushed red pepper flakes optional
- 1/4 cup diced water chestnuts
- 2 green onions chopped
Instructions
Instructions:
- Wash and dry lettuce leaves, then set aside.
- Heat sesame oil in a skillet over medium heat. Add garlic and ginger, sauté until fragrant.
- Add ground chicken and cook until browned, breaking it up as it cooks.
- Stir in soy sauce, hoisin sauce, and rice vinegar. Add water chestnuts and cook for another 2-3 minutes.
- Spoon the chicken mixture into lettuce leaves and top with green onions. Serve immediately.
Nutrition (Per Serving):
- Calories: 210 kcal
- Protein: 22g
- Carbs: 8g
- Fat: 10g
- Fiber: 2g
- Sodium: 510mg
- Sugar: 4g
Notes
- Choose the Right Lettuce: Butter lettuce works best because of its soft, pliable leaves, but romaine or iceberg can be used for a crunchier texture. Make sure the leaves are large enough to hold the filling without breaking.
- Drain Excess Fat: If your ground chicken has excess fat after cooking, drain it before adding the sauces to prevent the wraps from becoming greasy.
- Serve Immediately: For the freshest and crispiest texture, serve the lettuce wraps immediately after assembling. If prepping ahead, keep the filling separate and assemble right before eating.
- Add More Veggies: Feel free to incorporate additional veggies like shredded carrots, bell peppers, or cucumbers for added crunch and nutrition.
- Customize the Spice: Adjust the heat level by adding more or less crushed red pepper flakes, or drizzle with a bit of sriracha for an extra kick.
- Meal Prep Friendly: Make the chicken filling ahead of time and store it in the fridge for up to 3 days. When ready to eat, warm the filling and use fresh lettuce for wrapping.
- Use High-Quality Ingredients: Opt for fresh ginger and garlic instead of powders for the best flavor. Low-sodium soy sauce is also recommended to control salt levels.
- Double the Recipe for Leftovers: If you want to have leftovers for lunch or dinner the next day, double the recipe and store the filling in the fridge.
- Portion Control: For a perfectly portioned wrap, aim to use about 1/4 cup of filling per lettuce leaf to avoid overstuffing.
- Add Garnishes: For extra flavor and texture, top the wraps with sesame seeds, chopped peanuts, or fresh cilantro.
Tried this recipe?
Let us know in the comments how your wraps turned out!
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