CHICKEN SALAD LETTUCE WRAPS (KETO)

August 16, 2018

CHICKEN SALAD LETTUCE WRAPS (KETO)

These keto-friendly chicken salad lettuce wraps are perfect for those hot summer days you want something satisfying but not heavy! The keto chicken salad is loaded with crunchy pecans and celery, juicy grapes, and creamy avocado mayo. It comes together quick and makes great leftovers! Enjoy it in lettuce wraps (like I did) or load it up on your favorite bread or in a wrap. This recipe is low-sugar, keto-friendly (only 4 grams net carbs!) and high-protein at 39 grams of protein per serving. It’s also gluten-free and easy to make dairy-free or Paleo as well!

Did you know? A low-carb, non-ketogenic diet is equally effective at reducing body fat and improving insulin sensitivity when compared to a ketogenic diet, according to a 6-week randomized controlled trial (source).

Preparing the chicken

It all starts with the chicken. You can use boneless skinless breasts or tenderloins. To cook, just place your chicken in skillet that’s deep enough to barely cover the chicken with water, then simmer for 8-10 minutes over medium-medium low heat or until cooked through. Allow chicken to cool completely (place in fridge to speed up the process), then dice into bite-sized pieces.

I always buy my chicken “organic,” or at the very least “raised without antibiotics.” “Naturally raised” means that the birds were not administered hormones or antibiotics, and were fed a vegetarian diet (i.e, not other chicken parts). The labels “natural” or “all natural” only mean the end product is minimally processed and doesn’t contain artificial flavorings, colorings, or preservatives. “Organic” poultry must be both naturally raised and free range (having access to pasture). Their feed also has to be certified organic – free of GMOs, pesticides, and chemical fertilizers.

Other salad ingredients

Now that you have your cooked, diced chicken, it’s time to add the goods! I used avocado oil mayo, nonfat plain Greek yogurt, dijon mustard, sea salt, black pepper, celery seed (optional), grapes, celery, and pecans. For dairy-free and Paleo, just use “Paleo-approved” avocado oil mayo (mine was not), and almond- or coconut-based “no sugar added” yogurt (like Kite Hill brand). The dijon mustard is optional, but adds a nice tangy flavor. The celery seed adds a distinct flavor that’s oh so good! Sea salt and black pepper are a must in this recipe.

Feel free to swap the grapes for apples, dried cherries, or pears. You can also use sunflower seeds, walnuts, slivered almonds, or roasted cashews instead of the pecans! This chicken salad is easily adapted.

The best lettuce

If serving in lettuce leaves, I highly recommend Boston, bib, or butter leaf lettuce because the leaves have a subtle flavor and hold up well. Of course, you can enjoy this salad in a wrap or loaf if you prefer!

Here’s the printable recipe for these keto-friendly Chicken Salad Lettuce Wraps! I hope you’ll rate and/or comment below if you try it 😉

This post contains affiliate links.

Chicken Salad Lettuce Wraps (Keto)

These keto-friendly chicken salad lettuce wraps are loaded with grapes, pecans, and celery for a crunchy, creamy, and flavorful low carb lunch.
Course Salad
Prep Time 15 minutes
Cook Time 10 minutes
Servings 6 servings
Calories 338kcal

Ingredients

  • 24 oz. boiled chicken cut into 1/2-inch cubes
  • 1 cup celery chopped
  • 1 cup red grapes* halved
  • 1/2 cup pecans* chopped
  • 1/2 cup light mayonnaise*
  • 1/2 cup nonfat plain Greek yogurt*
  • 1/2 tsp. dijon mustard optional
  • 1/2 tsp. salt optional
  • 1/2 tsp. black pepper
  • 1/4 tsp. celery seed optional
  • 12 large lettuce leaves butter, bib or Boston head lettuce*

*See blog post above for substitutions.

    Instructions

    • If starting with raw chicken breasts, season with salt and pepper and place in a saucepan, adding water until breasts are just covered.
    • Simmer for 8-10 minutes over medium heat until internal temp reaches 165 degrees F, then cool completely and cut into ½” cubes.
    • Add chicken and remaining ingredients (except lettuce) to a large bowl and mix until combined.
    • Enjoy served in lettuce leaves, bread, or wraps!
    • Leftovers will keep in an airtight container in the fridge up to 6 days.

    Notes

    Calories (per servings, minus optional ingredients): 338kcal, Fat: 16.8g, Sat fat: 2.4g, Carbs: 6g, Fiber: 2g, Sugar: 4g, Protein: 39g, Sodium: 250mg
    Calories (per servings, including optional ingredients): 339kcal, Fat: 16.8g, Sat fat: 2.4g, Carbs: 6g, Fiber: 2g, Sugar: 4g, Protein: 39g, Sodium: 444mg




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