There’s something so satisfying about a meal that’s light, crisp, and packed with flavor, just like these 100-Calorie Chicken Lettuce Wraps. My story with wraps started back in a small market in Bangkok, where lettuce wraps were served with steaming rice, savory chicken, and herbs bursting with freshness. That experience changed the way I thought about healthy eating. Since then, I’ve been making versions of this dish for friends and family, always aiming for bold flavor and smart nutrition. These wraps are now a reader favorite, especially in warmer months or when you’re looking for something filling yet low in calories. Whether you’re watching your macros, meal prepping, or just craving something crunchy and delicious, this one’s for you.
A Light, Flavorful Meal for Any Season
These 100-Calorie Chicken Lettuce Wraps come together in under 30 minutes and are full of satisfying textures and vibrant flavor. Juicy chicken, tangy sauce, crisp lettuce, it’s the kind of recipe that doesn’t feel like “diet food” at all. It’s a go-to on busy weeknights and also makes a great appetizer for gatherings. The best part? They’re endlessly customizable. With only around 100 calories per wrap, you can enjoy seconds, or thirds, guilt-free.
Alongside favorites like Green Goddess Chicken Salad and Bang Bang Chicken Bites, this wrap recipe rounds out a fresh and flavorful chicken lineup perfect for everyday cooking.
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100-Calorie Chicken Lettuce Wraps
- Total Time: 25 minutes
- Yield: 8 wraps
- Diet: Low Calorie
Description
Light, crisp, and bursting with flavor, these 100-Calorie Chicken Lettuce Wraps are perfect for busy weeknights, summer lunches, or smart meal prep. Juicy chicken meets a savory sauce, all wrapped in fresh lettuce for a satisfying crunch.
Ingredients
- 1 lb ground chicken or finely diced chicken breast
- 1 tbsp sesame oil
- 2 garlic cloves, minced
- 1 tsp fresh grated ginger
- 3 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp hoisin sauce
- 1 tsp sriracha (optional)
- 1/2 cup diced water chestnuts
- 1/2 cup finely chopped scallions
- 1/4 cup shredded carrots (optional)
- 1 head butter lettuce or romaine (washed and separated)
- Optional toppings: chopped peanuts, lime wedges, sesame seeds, fresh cilantro
Instructions
- Heat sesame oil in a skillet over medium heat. Add garlic and ginger; cook for 30 seconds until fragrant.
- Add ground chicken and cook until no longer pink, breaking it up as it cooks.
- Stir in soy sauce, hoisin, rice vinegar, and sriracha. Simmer for 2–3 minutes.
- Mix in water chestnuts, scallions, and carrots. Cook 1–2 minutes until heated through.
- Spoon 2–3 tablespoons of mixture into each lettuce leaf. Top with garnishes and serve warm or chilled.
Notes
Choose crisp butter or romaine lettuce for easy wrapping. Keep filling and lettuce separate for meal prep. Add extra crunch with peanuts or cashews, and spice things up with more sriracha. To make it gluten-free, swap soy sauce for tamari and use certified gluten-free hoisin.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Appetizer
- Method: Stovetop
- Cuisine: Asian-Inspired / Low-Calorie
Ingredients for 100-Calorie Chicken Lettuce Wraps
You’ll love how simple and fresh the ingredient list is. Each wrap is built on crunchy lettuce and filled with a savory chicken mixture that’s seasoned just right.
For the chicken filling:
- 1 lb ground chicken (or finely diced chicken breast)
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp fresh grated ginger
- 3 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp hoisin sauce
- 1 tsp sriracha (optional)
- 1/2 cup diced water chestnuts
- 1/2 cup finely chopped scallions
- 1/4 cup shredded carrots (optional for texture)
For assembling:
- 1 head butter lettuce or romaine (washed and separated)
- Optional toppings: chopped peanuts, lime wedges, sesame seeds, fresh cilantro
Each lettuce wrap (with filling) clocks in around 100 calories depending on serving size and toppings.
Step-by-Step Instructions
1. Cook the chicken
Heat sesame oil in a skillet over medium heat. Add garlic and ginger, cooking for about 30 seconds until fragrant. Add ground chicken and cook until no longer pink, breaking it up with a spoon.
2. Add flavor
Stir in soy sauce, hoisin, rice vinegar, and sriracha. Let everything simmer for 2–3 minutes so the chicken soaks up all that savory-sweet flavor.
3. Mix in veggies
Toss in water chestnuts, green onions, and carrots. Cook for 1–2 more minutes until heated through and everything is coated with sauce.
4. Assemble the wraps
Spoon 2–3 tablespoons of the mixture into each lettuce leaf. Top with your favorite garnishes. Serve warm or chilled!
Tips for Perfect Lettuce Wraps
- Choose the right lettuce: Butter lettuce has the perfect cup shape, but romaine hearts work well too. Wash and dry them thoroughly so they’re crisp and sturdy.
- Don’t overfill: Keep it to about 2 tablespoons per leaf to prevent tearing or sogginess.
- Meal prep friendly: You can store the cooked filling separately and assemble wraps just before eating. It’s a great option for quick weekday lunches.
Looking for another quick meal? These Juicy Baked Chicken Bites pair wonderfully with a light side like cucumber salad.
Fun Variations to Try
Make it gluten-free
Swap out soy sauce with tamari or coconut aminos, and double-check that your hoisin sauce is certified gluten-free.
Add a crunch
Try topping with chopped cashews, thinly sliced radishes, or even a spoonful of crispy shallots.
More veggies
Mix in finely chopped bell peppers, zucchini, or even mushrooms to stretch the filling and add nutrition.
Spicy twist
Add extra sriracha or a dash of chili flakes to turn up the heat. Try pairing with this Mexican Street Corn Chicken Pasta Salad for a flavorful fusion-style dinner.
Low-carb side ideas
Pair your lettuce wraps with these refreshing Chicken and Peaches or a fresh cucumber-avocado salad for a light summer meal.
Storing & Reheating
To keep the lettuce wraps fresh:
- Refrigerate filling: Store cooked chicken mixture in an airtight container in the fridge for up to 4 days.
- Keep lettuce separate: Wash and dry lettuce, then store in a paper towel-lined container or produce bag. Assemble wraps just before serving.
- Reheat gently: Warm the filling in a skillet or microwave before using, but avoid reheating lettuce.
You can even freeze leftover filling! Just cool it completely, then freeze in a zip-top bag for up to 2 months. Thaw overnight in the fridge.
Planning meals in advance? This recipe fits perfectly in a Taco Lunch Meal Prep rotation, clean, light, and full of flavor.
FAQs About 100-Calorie Chicken Lettuce Wraps
Are these wraps keto-friendly?
Yes! If you use a low-carb soy sauce alternative and skip hoisin or use a sugar-free version, they’re perfect for keto diets.
Can I make them vegetarian?
Absolutely. Swap the chicken for finely chopped mushrooms, tofu, or tempeh. Sauté the same way, and keep the seasonings the same.
What’s the best lettuce to use?
Butter lettuce and romaine both work well. Avoid iceberg if possible—it tears easily and lacks flexibility.
Can I add rice or noodles?
Sure! While it may push the calories above 100 per wrap, adding brown rice or glass noodles can make the wraps more filling if you’re not calorie-restricting.
Conclusion
These 100-Calorie Chicken Lettuce Wraps are more than just a quick dinner, they’re a flavorful way to eat smart without sacrificing taste. Whether you’re prepping lunches, serving a crowd, or just need a wholesome option after a long day, this dish hits all the right notes. Light, satisfying, and endlessly flexible, it’s no wonder these wraps are a Fresh Leaf Rezepte favorite.
For more dinner ideas, check out this comforting Neiman Marcus Chicken Casserole or try our cozy Chicken Tortellini Soup Variations. Happy cooking!