Chicken Salad Lettuce Wraps
A refreshing and light meal that’s perfect for a quick lunch or a healthy snack. These Chicken Salad Lettuce Wraps are packed with protein and flavor, and they’re naturally low in carbs. The creamy chicken salad filling wrapped in crisp lettuce leaves creates the perfect balance of textures—no bread needed!
✅ Diabetes-Friendly Highlights
Ingredients
For the Chicken Salad
- ☐ 2 cups cooked and shredded chicken
- ☐ ½ cup mayonnaise
- ☐ ¼ cup chopped celery
- ☐ 2 tbsp chopped red onion
- ☐ 1 tbsp Dijon mustard
- ☐ Salt and freshly ground black pepper to taste
For Serving
- ☐ 8 large lettuce leaves (butter lettuce or iceberg)
- ☐ Fresh herbs for garnish (optional)
Nutrition Facts
Per Serving (2 wraps)
| Calories | 320 |
| Total Fat | 24g |
| Saturated Fat | 4g |
| Cholesterol | 85mg |
| Sodium | 380mg |
| Total Carbs | 3g |
| Fiber | 1g |
| Sugar | 1g |
| Net Carbs | 2g |
| Protein | 28g |
Instructions
Prepare the Chicken
If you haven’t already, cook your chicken breasts by poaching, grilling, or baking. Let cool completely, then shred using two forks or your hands. You can also use rotisserie chicken for convenience.
💡 Tip: Rotisserie chicken is a great time-saver and adds extra flavor!
Mix the Salad
In a medium bowl, combine the shredded chicken, mayonnaise, chopped celery, red onion, and Dijon mustard. Mix until everything is well combined and the chicken is evenly coated.
💡 Tip: For a lighter version, use Greek yogurt instead of half the mayonnaise.
Season to Taste
Add salt and freshly ground black pepper to taste. Give the mixture another stir to incorporate the seasonings evenly throughout.
💡 Tip: Start with less salt—you can always add more, but you can’t take it away!
Assemble and Serve
Wash and dry your lettuce leaves thoroughly. Spoon the chicken salad mixture into each lettuce cup, dividing evenly. Garnish with fresh herbs if desired. Serve immediately and enjoy!
💡 Tip: Butter lettuce works best as it forms natural cups that hold the filling perfectly.
🩺 Diabetes Management Tips
Why This Recipe Works
With only 2g net carbs per serving, these wraps have virtually no impact on blood glucose levels. The lettuce replaces high-carb bread, making this a perfect low-carb lunch option.
Protein Power
Each serving delivers 28g of protein from chicken, which helps stabilize blood sugar and keeps you feeling full for hours. Protein also supports muscle maintenance and repair.
Smart Substitutions
Use avocado mayo for heart-healthy fats. Add diced avocado for extra creaminess and fiber. Swap celery for cucumber for a different crunch.
Meal Prep Friendly
Make the chicken salad ahead and store separately from lettuce. Assemble just before eating to keep the lettuce crisp. Great for work lunches!
📦 Storage & Leftovers
Store the chicken salad (without lettuce) in an airtight container in the refrigerator for up to 3-4 days. Keep lettuce leaves separate and assemble just before serving for the best texture. The chicken salad can also be enjoyed on its own, with cucumber slices, or with low-carb crackers.
This recipe was developed specifically for the Living Diabetes community. We’ve optimized it for blood sugar management while maximizing flavor and satisfaction. Always consult your healthcare provider about dietary changes.
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