Chicken Salad Lettuce Wraps: Easy High-Protein Low-Carb Snack Recipe

Let me set the scene: the aroma of freshly poached chicken mingling with crisp celery and a hint of tangy Greek yogurt fills the kitchen. You hear the snap as you peel apart vibrant green romaine leaves—each one cool, crunchy, and just waiting to be filled. Honestly, the first time I tucked a scoop of chicken salad into lettuce wraps, I was floored by how light and refreshing it tasted. It’s the kind of moment where you pause, take a deep breath, and smile, because you know you’ve stumbled on something truly special (and, let’s face it, something you’ll want to make again and again).

Years ago, when I was knee-high to a grasshopper, my grandma used to whip up huge bowls of chicken salad for Sunday picnics. She’d pile it onto soft white bread, but I always snuck bites straight from the bowl (don’t tell!). Fast-forward to now, and I’m swapping out the bread for lettuce—hello, high-protein, low-carb snack perfection! One rainy weekend, I tried recreating her classic with a lighter twist, and the result was pure, nostalgic comfort with a modern, healthy vibe.

My family couldn’t stop sneaking wraps off the platter—my husband claims he’s “just taste testing,” but I know better. Even my picky eater gave me a thumbs-up and asked for seconds, which never happens with anything green! These chicken salad lettuce wraps are perfect for potlucks, after-school snacks, and even brightening up your Pinterest board with their fresh, colorful look. You know what? I wish I’d discovered this easy, healthy swap years ago. After multiple rounds of testing (in the name of research, of course), they’ve become a staple for family gatherings and gifting lunches to friends. They feel like a warm hug, honestly. If you’re looking for a high-protein, low-carb snack that tastes as good as it looks, you’re going to want to bookmark this one.

Why You’ll Love This Recipe

I’ve made a lot of chicken salads over the years—from catering gigs to family reunions—and this chicken salad lettuce wrap recipe stands out for all the right reasons. Not only is it packed with flavor and protein, but it’s also so easy you’ll wonder why you ever messed with bread or complicated prep. Trust me, I’ve used every trick in the book to make sure this recipe is as foolproof as it gets.

• Quick & Easy: Comes together in under 30 minutes, perfect for busy weeknights or last-minute cravings.
• Simple Ingredients: No fancy grocery trips needed; you likely have everything in your kitchen already.
• Perfect for Any Occasion: Great for meal prep, potlucks, picnics, light lunches, or even as a grab-and-go snack.
• Crowd-Pleaser: Always gets rave reviews from kids and adults alike (even those who claim they don’t like lettuce!).
• Unbelievably Delicious: The creamy, tangy chicken salad paired with crisp lettuce is next-level comfort food—without the carb crash.

What makes my chicken salad lettuce wraps different from the rest? I use a blend of Greek yogurt and mayo for a creamy texture without the heaviness, plus a dash of Dijon mustard for zip and fresh herbs for brightness. The chicken is gently poached for ultra-tender bites (no dry or stringy bits here), and the lettuce acts as a crunchy, hydrating base that’s way more fun to eat than bread.

This isn’t just another chicken salad—it’s the kind you close your eyes after the first bite and smile. It’s comfort food reimagined: healthier, faster, but still with that soul-soothing satisfaction. Whether you’re trying to impress guests without the stress, or just want a simple meal that feels a little special, these wraps have your back. You’ll find yourself reaching for them again and again!

What Ingredients You Will Need

This recipe uses simple, wholesome ingredients to deliver bold flavor and satisfying texture without the fuss. Most are pantry staples, and there’s plenty of room for substitutions based on what you have on hand or dietary needs. Here’s what goes into my favorite chicken salad lettuce wraps:

• For the Chicken Salad:
• 2 cups cooked chicken breast, chopped or shredded (about 300g; rotisserie or poached both work, but I prefer poaching for tenderness)
• 1/4 cup plain Greek yogurt (60g; adds creaminess and extra protein)
• 2 tablespoons mayonnaise (30g; I use avocado mayo for a lighter feel, but regular is fine)
• 1 teaspoon Dijon mustard (5g; gives a subtle tang)
• 1/2 cup celery, finely chopped (60g; for crunch)
• 1/4 cup red onion, finely chopped (30g; sweet or standard, depending on preference)
• 2 tablespoons fresh parsley, chopped (8g; for color and freshness)
• Salt and black pepper, to taste (start with 1/2 teaspoon salt and 1/4 teaspoon pepper)
• Optional: 1/4 cup chopped apple or grapes (35g; adds a touch of sweetness—my grandma swore by this addition!)
• Optional: 2 tablespoons sliced almonds or walnuts (15g; for a nutty crunch)
• For the Wraps:
• 8 large romaine or butter lettuce leaves (washed and dried, sturdy enough to hold the salad)
• Optional Garnishes:
• Sliced cucumber or radishes (adds color and crunch)
• Extra fresh herbs (like dill or chives)
• Lemon wedges (for a bright finish)

I usually grab chicken breasts from the store (organic if possible), but leftover roasted chicken works beautifully. For Greek yogurt, I stick with Fage or Chobani—they’re thick and tangy. If you need a dairy-free version, swap in coconut yogurt and vegan mayo. Almonds are my go-to for crunch, but sunflower seeds are a good nut-free option.

When summer rolls around, I use fresh garden parsley and sometimes swap grapes for diced peaches—so good! If you’re watching carbs, skip the fruit. Want extra protein? Toss in a hard-boiled egg, chopped. This recipe flexes with whatever you’ve got, and that’s half the fun!

Equipment Needed

• Medium Mixing Bowl: For combining the chicken salad ingredients.
• Sharp Chef’s Knife: Essential for chopping chicken, celery, and herbs. I use my trusty Wüsthof—never let me down yet.
• Cutting Board: Preferably wood or plastic. Easy cleanup!
• Measuring Cups and Spoons: For accuracy. I’ve had the same set for years; nothing fancy needed.
• Large Spoon or Silicone Spatula: For stirring everything together.
• Colander or Salad Spinner: To wash and dry lettuce leaves (crisp lettuce is key, so don’t skip this step!).
• Serving Platter: Makes the wraps look Pinterest-worthy for parties or meal prep.

If you don’t have a salad spinner, just pat lettuce dry with paper towels. No fancy knives? Any sharp blade will do. For mixing, a regular kitchen spoon works, but silicone spatulas are easier to scrape down the bowl (my kids love helping with this part). If you’re prepping for a crowd, try using a large mixing bowl—you won’t regret it! And don’t forget, dishwasher-safe tools save time in cleanup.

Preparation Method

1. Cook the Chicken (if not using ready-cooked):
   
   Place 2 chicken breasts (about 300g) in a saucepan. Cover with water and add a pinch of salt. Bring to a simmer and cook for 12-15 minutes, until just cooked through. Let cool, then chop or shred into bite-sized pieces.
   
   Tip: Chicken should be moist, not dry—if it looks stringy, reduce cooking time next round.
2. Prep the Veggies:
   
   Dice 1/2 cup celery (60g) and 1/4 cup red onion (30g). Chop 2 tablespoons fresh parsley (8g). If using apples or grapes, chop 1/4 cup (35g) into small pieces. Optional: slice cucumber or radishes for garnish.
   
   Note: Smaller pieces mean better texture in every bite.
3. Mix the Salad:
   
   In a medium bowl, combine the chopped chicken, celery, onion, parsley, and optional fruit/nuts. Add 1/4 cup Greek yogurt (60g), 2 tablespoons mayo (30g), and 1 teaspoon Dijon mustard (5g). Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
   
   Stir gently until everything is coated and creamy. Taste and adjust seasoning.
   
   Tip: If the salad seems dry, add a tablespoon more yogurt or mayo.
4. Prepare the Lettuce:
   
   Separate 8 large lettuce leaves, wash, and dry thoroughly. Lay out on a serving platter.
   
   Warning: Wet leaves will make wraps soggy—pat dry or use a salad spinner.
5. Assemble the Wraps:
   
   Spoon a generous scoop (about 1/4 cup) of chicken salad onto the center of each lettuce leaf. Top with optional garnishes—cucumber, radish, fresh herbs, or a squeeze of lemon.
   
   Sensory cue: The lettuce should “hug” the salad, holding it snug but not splitting.
6. Serve and Enjoy:
   
   Arrange wraps on a platter for easy grabbing. Serve immediately for crunch, or cover loosely and refrigerate for up to 2 hours.
   
   Efficiency tip: You can prep the chicken salad a day in advance, then fill the wraps just before serving.

If you’re prepping for lunchboxes, wrap each lettuce wrap in parchment paper for easy transport. I’ve learned (the hard way) that soggy lettuce is a downer—so keep those leaves as dry as possible. And don’t skip tasting before serving—sometimes a pinch more salt makes all the difference!

Cooking Tips & Techniques

Let’s talk about getting chicken salad lettuce wraps just right. After years of tweaking, here’s what really works (and what doesn’t):

• Poach, Don’t Boil: Gently simmering chicken keeps it tender. Boiling makes it tough—learned that the hard way!
• Dry Lettuce Thoroughly: Soggy wraps are no fun. Salad spinners work wonders, but a stack of paper towels will do in a pinch.
• Balance Creaminess: Use just enough Greek yogurt and mayo for creamy texture. Too much makes the salad runny, too little feels dry.
• Season to Taste: Chicken salad needs salt and pepper—start with less and add to your liking. Sometimes I sneak in a dash of smoked paprika for warmth.
• Chop Ingredients Evenly: Uniform pieces mean you get a bit of everything in each bite. If you rush the chopping, you’ll end up with uneven texture.
• Assemble Just Before Serving: Lettuce wilts if filled too early. I always keep salad and leaves separate until right before guests arrive.
• Customize Easily: Swap nuts, fruit, or herbs based on what’s fresh. Don’t be afraid to try different combos!

Common mistakes? Overcooked chicken, overdressed salad, and wet lettuce. My first attempt had all three—lesson learned! I now multitask by prepping veggies while the chicken cooks. If you want wraps for a crowd, set up an assembly line. For consistency, measure ingredients the first few times and adjust by taste later. These little tweaks make a world of difference, trust me!

Variations & Adaptations

One of my favorite things about chicken salad lettuce wraps is how easy they are to customize. Here are a few ways to switch things up:

• Dairy-Free: Use coconut yogurt and vegan mayo instead of Greek yogurt and regular mayo. Almonds or seeds add protein.
• Seasonal Swaps: In summer, swap grapes for diced peaches or strawberries. In winter, add dried cranberries and pecans for a festive touch.
• Spicy Kick: Add a dash of hot sauce or finely diced jalapeños for heat. My husband loves a sprinkle of chili flakes!
• Keto-Friendly: Skip the fruit and use extra chicken and nuts for protein without carbs.
• Nut-Free: Use roasted sunflower seeds for crunch instead of almonds or walnuts.
• Alternative Cooking Methods: Use rotisserie chicken for speed, or grill chicken breasts for smoky flavor.

Personally, I love adding chopped dill pickles to my chicken salad—it gives a tangy punch that wakes up the whole dish. If you’re serving kids, keep it simple with just chicken, mayo, and celery. For adults, go wild with herbs and spice. The wraps adapt to almost any dietary need or flavor craving, making them perfect for parties or meal prep!

Serving & Storage Suggestions

Chicken salad lettuce wraps are best served chilled, straight from the fridge. Arrange them on a pretty platter and garnish with fresh herbs or lemon wedges for a Pinterest-worthy look. They pair beautifully with iced tea, sparkling water, or even a light white wine (if you’re feeling fancy).

Store leftover chicken salad in an airtight container in the refrigerator for up to 3 days. Keep lettuce leaves separate to prevent wilting. If you need to prep wraps ahead, fill just before serving for maximum crunch. For lunchboxes, wrap each filled lettuce leaf in parchment paper—keeps things neat and easy to grab.

Reheating isn’t necessary, but if you want to refresh the salad, add a spoonful of yogurt or mayo and stir. Honestly, the flavors deepen overnight, making day-two wraps even tastier. Just watch for soggy lettuce and swap in fresh leaves as needed. These wraps are made for meal prep and quick snacks!

Nutritional Information & Benefits

Each chicken salad lettuce wrap (assuming 8 wraps per recipe) contains approximately:

• Calories: 110
• Protein: 13g
• Carbohydrates: 3g
• Fat: 5g
• Fiber: 1g

Chicken is packed with lean protein to keep you full and support muscle health. Greek yogurt adds probiotics and calcium, while lettuce brings vitamins A and K. The recipe is gluten-free and easily adapts to dairy-free or nut-free diets. Watch for allergens in mayo, yogurt, and nuts if sensitive. From my own wellness journey, I’ve found these wraps help me feel energized without the carb crash (plus, they’re great for anyone counting macros or calories).

Conclusion

Chicken salad lettuce wraps are more than just a high-protein, low-carb snack—they’re a fresh, flavorful answer to busy days and health-conscious cravings. From juicy chicken to crisp lettuce, each bite feels like pure comfort with a healthy twist. Whether you’re meal prepping, hosting friends, or just want a quick lunch, this recipe fits right in. Customize it however you like (trust me, I do!), and you’ll find yourself making these wraps on repeat.

I love how easy and satisfying these wraps are—there’s no fuss, no heavy bread, just simple goodness. Give them a try, and let me know how you make them your own! Share your favorite tweaks, leave a comment, or pin for later. Here’s to delicious, nourishing snacks that feel like a warm hug—happy wrapping!

FAQs

Can I make chicken salad lettuce wraps ahead of time?

Yes! Prepare the chicken salad up to 2 days in advance and keep lettuce leaves separate. Fill wraps just before serving for best crunch.

Which lettuce works best for wraps?

Romaine and butter lettuce are sturdy and crisp—ideal for holding the salad without tearing. Iceberg can work too, but is less flavorful.

Can I use canned chicken instead of fresh?

Absolutely. Drain and flake canned chicken well. The texture will be softer, but it’s a quick, convenient option.

How do I make these wraps dairy-free?

Swap Greek yogurt for coconut yogurt and use vegan mayo. All other ingredients stay the same!

What sides go well with chicken salad lettuce wraps?

Try serving with sliced fruit, veggie sticks, or a handful of nuts. They’re also great with a light soup or a sparkling drink.

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