Healthy Chicken Lettuce Wraps

Last summer, my neighbor knocked on the door with an armful of butter lettuce from her garden, and I suddenly realized I had no idea what to do with it beyond a salad. That afternoon, I threw together some leftover roasted chicken with whatever vegetables I could find, mixed them with Greek yogurt instead of heavy mayo, and wrapped it all in those crisp leaves. It was one of those happy accidents that turned into my go-to lunch for the next three months.

When my sister came home from her new gym obsession talking about macros and protein, I made this for her lunch the next day without saying a word about the numbers. She ate three wraps and asked for the recipe before she even checked her phone. Sometimes the best compliment is just watching someone go back for seconds.

Ingredients

• Cooked chicken breast: Use rotisserie chicken from the store if you're short on time, or poach your own for fresher flavor and less salt.
• Celery: This is your crunch factor, so don't skip it or chop it too big or it'll dominate every bite.
• Red bell pepper: The sweetness balances the savory chicken, and the bright color makes the wraps look alive.
• Red onion: A quarter cup is enough to give you that sharp bite without overwhelming the other flavors.
• Butter lettuce leaves: These are softer and more forgiving than iceberg, but romaine works too if that's what you have on hand.
• Greek yogurt: The secret weapon that cuts calories while adding tang and creaminess without the heaviness of all mayo.
• Mayonnaise: A little goes a long way here, especially when paired with yogurt.
• Fresh lemon juice: Never use bottled if you can help it, the difference is remarkable and it keeps the mixture from tasting dull.
• Dijon mustard: Just one teaspoon adds depth and prevents the dressing from tasting flat.
• Garlic powder: This is better than fresh garlic for a salad because it distributes evenly without overpowering.
• Optional add-ins: Almonds, grapes, and fresh parsley are my usual picks, but honestly you can throw in whatever sounds good.

Instructions

Combine your base:

Toss the shredded chicken with the celery, red pepper, and red onion in a large bowl. The chicken should feel like the anchor with the vegetables scattered throughout, not the other way around.

Whisk the dressing:

In a small bowl, whisk the Greek yogurt, mayo, lemon juice, mustard, garlic powder, salt, and pepper until everything is smooth and no streaks of yogurt remain. This takes about one minute of actual whisking.

Marry the flavors:

Pour the dressing over the chicken mixture and fold gently with a spatula until every piece is coated. Don't stir aggressively or you'll shred the chicken further and lose that tender texture.

Add your extras:

Fold in the parsley, nuts, or grapes if you're using them. This is the moment to taste and adjust the salt or lemon juice if you want.

Build your wraps:

Spoon the chicken salad onto the center of each lettuce leaf and fold the sides up like you're wrapping a present. If you're eating right away, this keeps everything tidy.

Chill or serve:

You can eat these immediately while the lettuce is crisp, or refrigerate the chicken salad for up to 30 minutes and assemble just before serving if you prefer.

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My mom, who has never understood my kitchen experiments, picked up one of these wraps at a family gathering and started asking serious questions about the recipe instead of just nodding politely. That's when I knew it had transcended my own cooking journey and become something worth sharing.

Playing with Flavors

The beauty of this recipe is that the base is so flexible. I've added diced apple for sweetness, cucumber for extra crunch, and even half an avocado when I was feeling indulgent. Fresh herbs like dill or tarragon swap in nicely for the parsley if you want to shift the flavor profile entirely.

Lettuce Wrap Wisdom

The kind of lettuce you choose actually matters more than you'd think. Butter lettuce creates soft, pliable wraps that bend without breaking, while romaine offers more structure but can feel a bit stiff. Iceberg works in a pinch but tears easily, so you'll want to be gentle when filling it.

Make It Your Own

This recipe is built on chicken breast for leanness, but you could absolutely make it with leftover turkey, shredded turkey breast from the deli, or even canned tuna if that's what you have available. The dressing is forgiving enough to work with almost any protein, and the vegetables are just guidelines.

• Make a batch of the dressing on Sunday and you can assemble wraps throughout the week.
• Toast your nuts lightly before adding them for a deeper flavor that won't go unnoticed.
• Serve extra lemon wedges on the side so everyone can brighten their own wraps to taste.

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These wraps remind me that sometimes the simplest dishes, made with attention and good ingredients, are the ones that stick with people. Whether it's lunch for one or a platter for friends, they disappear just as fast.

Common Recipe Questions

→ What type of chicken works best for these wraps?

Cooked chicken breast, shredded or diced, provides tender texture and mild flavor perfect for combining with fresh vegetables.

→ Can I substitute the lettuce leaves?

Yes, butter lettuce or romaine leaves are ideal due to their size and mild flavor, but other crisp leafy greens can work as well.

→ How can I make the dish dairy-free?

Replace Greek yogurt with all mayonnaise or a plant-based yogurt alternative while keeping the creamy texture.

→ Are there any suggested optional add-ins?

Fresh parsley, sliced almonds or walnuts, and seedless grapes add vibrant flavors and textures to the filling.

→ What is the best way to serve the wraps?

Serve immediately for crisp freshness or chill for 30 minutes to enhance the flavors before folding the wraps.

→ Can I prepare this dish ahead of time?

The chicken mixture can be prepared in advance and refrigerated, but assemble the wraps just before serving to maintain lettuce crispness.