Teriyaki Chicken Lettuce Wraps

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Teriyaki Chicken Lettuce Wraps

Description

These Teriyaki Chicken Lettuce Wraps are a light yet satisfying meal featuring juicy, savory-sweet teriyaki chicken tucked into crisp lettuce cups. They’re quick to make, naturally gluten-free adaptable, and perfect for a healthy lunch or dinner that doesn’t sacrifice flavor.

Servings

Serves: 4
Serving Size: 2–3 lettuce wraps

Ingredients

For the Chicken Filling

  • 2 tbsp olive oil or sesame oil

  • 1 lb (450 g) chicken breast, finely chopped or minced

  • 3 cloves garlic, minced

  • 1 tsp fresh ginger, grated

  • ½ cup bell peppers, finely chopped

  • ½ cup carrots, finely chopped

  • 2 green onions, sliced

Teriyaki Sauce

  • â…“ cup low-sodium soy sauce (or tamari/coconut aminos)

  • 2 tbsp honey or maple syrup

  • 1 tbsp rice vinegar

  • 1 tsp sesame oil

  • 1 tsp cornstarch + 2 tbsp water (optional, for thickening)

For Serving

  • Butter lettuce, romaine hearts, or iceberg lettuce leaves

  • Sesame seeds, for garnish

  • Extra green onions, optional

Instructions

1. Make the teriyaki sauce

In a small bowl, whisk soy sauce, honey, rice vinegar, sesame oil, and cornstarch slurry (if using). Set aside.

2. Cook the chicken

Heat oil in a large skillet over medium-high heat.
Add chicken and cook 5–6 minutes, breaking it up, until cooked through and lightly golden.

3. Add aromatics & vegetables

Add garlic and ginger; cook 30 seconds until fragrant.
Stir in bell peppers and carrots. Cook 2–3 minutes until just tender.

4. Add sauce

Pour teriyaki sauce into the skillet.
Reduce heat to medium and simmer 2–3 minutes until glossy and slightly thickened.

5. Finish

Stir in green onions and remove from heat.

6. Assemble wraps

Spoon chicken mixture into lettuce leaves.
Garnish with sesame seeds and extra green onions.

Notes

  • Finely chopping the chicken gives the best wrap texture

  • Sauce will thicken more as it cools

  • Serve immediately for best crunch

Tips for Success

  • Use butter lettuce for flexibility and mild flavor

  • Don’t overcook veggies—keep them slightly crisp

  • Add chili flakes or sriracha for heat

  • Double the filling for meal prep

Nutritional Information (Approx. per serving)

  • Calories: 290

  • Protein: 28g

  • Fat: 12g

  • Carbs: 16g

  • Fiber: 3g

  • Sugar: 7g

(Values vary based on sauce and sweetener used)

Health Benefits

  • High protein supports muscle and satiety

  • Low-carb & light, ideal for weight management

  • Ginger & garlic support digestion and immunity

  • Lettuce wraps reduce refined carbs

Q & A

Q: Can I make this ahead of time?
A: Yes! Store filling in the fridge up to 4 days. Assemble wraps fresh.

Q: Can I use ground chicken or turkey?
A: Absolutely—both work perfectly.

Q: Is this gluten-free?
A: Use tamari or coconut aminos instead of soy sauce.

Q: Can I make it vegetarian?
A: Yes—swap chicken for crumbled tofu or mushrooms.

Q: Best lettuce for wraps?
A: Butter lettuce for softness, iceberg for crunch.

Serving Ideas

  • Pair with cucumber salad or edamame

  • Add rice or quinoa for a heartier meal

  • Serve as an appetizer for gatherings

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