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Healthy Chicken Salad Lettuce Wraps

August 15th, 2019

chicken salad lettuce wrap

I can’t wait for you to get your hands on this low-carb Chicken Lettuce Wrap recipe. These healthy wraps substitute lettuce for tortillas, making them keto, Paleo, and The Myers Way®. The filling is shredded chicken salad, which is also the perfect no-bake meal prep for those hot summer days or anytime you want a tasty way to use leftovers.

Are these Chicken Lettuce Wraps healthy?

There are a ton of health benefits tucked away in these delicious wraps because their ingredients include whole, real foods that are rich in protein and healthy fats. Let’s take a closer look at what you’ll find in these Chicken Lettuce Wraps.

Shredded Chicken

This recipe features delicious, pasture-raised chicken that’s packed with protein. When chicken is pasture-raised, it’s allowed to roam freely and eat a natural diet of insects, small plants, and seeds. They spend most of their lives in the sun and fresh air, and their natural diet produces a nutrient-dense bird with rich flavor. Pasture-raised chicken is a great source of high-quality protein, Vitamin E, and a range of B vitamins (especially Vitamin B3, or niacin). They also have a more optimal Omega-3 to omega-6 ratio than feed-supplemented, organic, or conventionally raised chicken.

Primal Kitchen Mayo (or homemade Eggless, AIP Mayo)

Conventional mayo contains ingredients such as rapeseed oil (which triggers your body’s inflammatory response), eggs from conventionally-raised chickens, sugar, and vinegar derived from GMO corn or petroleum, both of which are inflammatory. There is no way I’m letting conventional mayo sneak into my diet!

While I love preparing my own mayo, there are store-bought options available. Consider looking for a product with minimal ingredients including is avocado oil—a neutral oil that won’t trigger an inflammatory response. I stay away from inflammatory oils even in store-bought products. Although they are undeniably convenient, many prepared mayos from contain eggs so I’ve included an option for homemade, egg-free mayo for those of you who have not reintroduced eggs, or are unable to eat them.

If you’re following The Myers Way®, AIP, or you can’t tolerate eggs for any reason, you will not be disappointed by my recipe for homemade mayo. It tastes great! Sustainably-harvested palm shortening provides a great texture, and it is also antioxidant-rich, which supports your body’s natural detoxification processes.

Flavor and Nutrient Boosters: Green Onions and Cilantro

Green onions and cilantro are the herbs of choice in this recipe. They add some powerful nutrients and flavor. Green onions are loaded with Vitamins A (in the form of beta carotene) and K. They’re also fairly high in fiber to promote digestive health.

Cilantro is one of the most powerful foods to support detoxification. It is especially high in quercetin, a flavonoid that helps fight free radical damage in the body. This leafy green supports your liver, your digestion, and your body’s inflammatory response.

Red Leaf Lettuce

I chose red leaf lettuce to wrap the chicken salad because the stem isn’t as thick as the typical green leaf variety. It’s the perfect vehicle for lettuce wraps, and it adds nutritional value. Red leaf lettuce is especially high in Vitamins K and A, in the form of beta carotene. It also contains anthocyanins, an antioxidant. Both beta carotene and anthocyanins support your body’s natural detoxification pathways.

Can I make these wraps ahead of time?

You can prepare the chicken lettuce wraps in parchment paper, lettuce and all, up to 12 hours ahead of time, so long as they’re kept in the fridge. I can’t guarantee how nice the avocado will look if you prepare the wraps too far in advance. Avocado “oxidizes” and turns browns as it’s exposed to air. If you’re using avocado, I suggest eating your wrap within 4-5 hours.

I love making these as an easy, no-bake meal. They’re so versatile, with a ton of ways to mix it up and add even more fun ingredients. Here are a few wonderful ideas for variations:

  • Make a mini-version for your child’s lunchbox. These will hold up well to being sliced in thirds, or even quarters for tiny hands. You can pair them with green grapes and sweet potato chips for a well-rounded meal.
  • Prep 2-3 different varieties. Try a Waldorf-style with grapes, crunchy walnuts (if you’ve reintroduced them), and aromatic basil. Add bacon for a savory touch. Or mandarin oranges for an Asian-style salad.
  • Get everyone involved! If you’ve got a crew at home, set up a buffet-style line with various add-ins to make the wraps. Use markers to write on the parchment paper to ensure each person gets the wrap of their choice.

 

Healthy Chicken Salad Lettuce Wraps

Ingredients

  • 1.5 lbs chicken breasts cooked and shredded
  • 2/3 cup Paleo mayo
  • OR Eggless, AIP Mayo
  • 1/4 cup cilantro chopped
  • 1/4 cup green onion chopped
  • 1/2 tsp sea salt
  • 1 head red leaf lettuce
  • Optional Toppings: pickles, carrots, red onion, avocado, etc.
  • Unbleached parchment paper

Servings:

Units:

Instructions

  1. Add shredded chicken, Paleo mayo, cilantro, green onion and salt to a large bowl and stir until combined.
  2. Place a large sheet of unbleached parchment paper on a work surface. Trim the stem ends and wash 6 leaves of lettuce. Lay out 3 leaves with stem side facing left, with the sides of the leaves overlapping. Next, lay 3 more leaves with the stems facing right, with the leaves overlapping so that a rectangular shape is formed and no parchment is visible beneath the leaves.
  3. Add one-quarter of the chicken salad to the center of the lettuce leaves.
  4. Layer on optional toppings as desired.
  5. Pinch together long ends of the outer 4 leaves of lettuce horizontally. These don’t need to completely cover the fillings.
  6. Holding the edges of the lettuce together with one hand, use your other hand to take the corner of the parchment paper and tightly pull it over the lettuce lengthwise. The key here is to pull tightly. Roll over the entire wrap and parchment paper 1 time.
  7. Tuck in the ends of the lettuce leaves, and fold each end of the parchment paper in towards the center of the wrap. Continue rolling the wrap until all the parchment paper has been used. Repeat with three more wraps.
  8. If making ahead of time, you can use a piece of tape to hold down the loose edge of the parchment paper. When it comes time to serve, use a serrated knife to cut through the center of the parchment-wrapped lettuce wrap.
  9. Keep the parchment paper on while you’re eating, folding it back slightly before taking each bite.

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