Keto Chicken Lettuce Wrap

Name: Keto Chicken Lettuce Wrap (No Tortilla, 48g Protein)
Prep time: 10 min
Total time: 10 min
Yield: Serves 2
Cuisine: Keto
Ingredients: 6 large green lettuce leaves (romaine, butter lettuce or savoy cabbage); 300 g (about 2 breasts) cooked chicken breast, sliced into strips; 3 tbsp creamy sauce: garlic mayo, ranch, or sour cream with herbs; 1 tomato, sliced; ½ cucumber, sliced; 1 avocado, sliced; Black pepper or lemon pepper seasoning, to taste

No Tortilla, 48g Protein

Chicken lettuce wrap cut in half showing chicken, avocado, tomato and cucumber

Big, crunchy lettuce leaves rolled around juicy chicken, creamy avocado, tomato, cucumber and a garlicky sauce. A no-cook keto lunch that holds together like a burrito, ready in 10 minutes.

2Serves
10 minprep
0 mincook
serving(est.): 530 kcal, 48g protein, 33g fat, 6g carbs after fiber

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By A1 Keto · 64,000+ subscribers cook along on YouTube

Why this works

Who needs a tortilla when you have big, crunchy lettuce leaves? Overlap a few, spread on a creamy sauce, pile in sliced chicken, avocado, tomato and cucumber, then roll it up like a burrito. It holds together, it crunches, and lunch is ready in about 10 minutes with no stove.

Overlapping lettuce leaves topped with sauce, chicken, tomato, cucumber and avocado before rolling

The trick is overlapping two or three leaves. One leaf tears; three make a wrap that rolls tight.

The recipe

Keto Chicken Lettuce Wrap

Serves 2 · 10 min prep · 0 min cook · per serving (est.): about 530 kcal, 48g protein, 33g fat, about 6g carbs after fiber

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Ingredients

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Method

01
Wash the lettuce leaves and pat them completely dry. Trim any thick stems so the leaves lie flat.
02
Overlap 2 or 3 leaves on a board or a sheet of parchment to make one wrap base.
03
Spread about 1½ tbsp of sauce down the middle.
04
Layer on the tomato, chicken, cucumber and avocado.
05
Season with black pepper or lemon pepper.
06
Fold the sides in and roll it up tightly from the bottom, like a burrito. Repeat with the remaining leaves.
07
Slice each wrap in half and serve.

Good to know

Dry leaves matter. Wet lettuce makes the sauce slide and the wrap unroll.

Roll it in parchment paper and twist the ends. It stays tight and is easy to eat on the go.

Leftover roast or rotisserie chicken works perfectly here.

Savoy cabbage leaves are sturdier than lettuce. Blanch them for 30 seconds so they bend without cracking.

Meal prep: slice the chicken and veg ahead and keep them in the fridge for up to 3 days. Assemble just before eating so the lettuce stays crisp.

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Questions

Before you start

Is a chicken lettuce wrap keto?

Yes. The lettuce replaces the tortilla, and chicken, avocado and a mayo-based sauce are all low carb. Tomato and cucumber add only a few carbs.

Which lettuce is best for wraps?

Large, flexible leaves work best: butter lettuce, romaine hearts or savoy cabbage. Iceberg works too if you use the big outer leaves.

How do I stop it falling apart?

Overlap at least two leaves, don't overfill the middle, and roll it tightly in parchment. Slicing it in half through the paper keeps everything in place.

The cookbook

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