Quick Bites · High Protein
Quick Chicken Salad Lettuce Wraps (36g Protein)
These quick chicken salad wraps provide approximately 35 grams of protein and 290 calories per serving. Shredded chicken is mixed with creamy mayonnaise, crisp celery, and sharp red onion, then served in fresh lettuce cups for a light and satisfying meal.
Nutrition per serving
- Protein
- 36 g
- Calories
- 292
- Carbs
- 2 g
- Fat
- 15 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 oz cooked chicken breast — shredded
- 2 tbsp mayonnaise
- 1 celery stalk — finely diced
- 2 tbsp red onion — finely minced
- 1 tsp Dijon mustard
- 0.25 tsp salt
- 0.125 tsp black pepper
- 4 large butter lettuce leaves
Steps
- In a medium bowl, combine the shredded cooked chicken, mayonnaise, finely diced celery, minced red onion, Dijon mustard, salt, and black pepper.
- Stir until all ingredients are well combined and the chicken is evenly coated.
- Divide the chicken salad mixture evenly among the four large butter lettuce leaves.
- Wrap the lettuce leaves around the filling to form wraps. Serve immediately.
Why This Works
Chicken breast is the gold standard for lean protein, providing 31g per 4-ounce serving with minimal fat (USDA #171077). The mayonnaise adds richness while Dijon mustard provides sharpness that cuts through the creaminess. The lettuce wrap format keeps carbs low at 2g per serving while adding satisfying crunch. Celery and red onion contribute fiber and texture that enhance satiety without adding significant calories.
Assembly Tips
Butter lettuce works best for wraps because its large, pliable leaves fold without tearing. Rinse leaves gently and pat completely dry; excess water dilutes the dressing. Place filling in the center of each leaf, leaving a 1-inch border. Fold the bottom edge over the filling first, then fold in the sides and roll forward like a burrito. Serve seam-side down to hold the wrap together.
Make It Your Own
For a lighter option, replace half the mayonnaise with plain Greek yogurt to add an extra 3g protein per serving. Add a pinch of curry powder or smoked paprika for depth. For texture contrast, fold in 2 tablespoons of toasted slivered almonds or chopped walnuts. Fresh herbs like dill or tarragon add brightness. The chicken salad can be made ahead and stored in an airtight container in the refrigerator for up to 3 days; add lettuce just before serving to prevent wilting.
Sources Research-Backed
Frequently Asked Questions
How long does chicken salad last in the fridge?
3-4 days refrigerated in an airtight container. Store the salad separately from lettuce wraps. Lettuce wilts quickly. The flavors improve after a few hours as ingredients meld. Add fresh lettuce when serving.
Can I freeze chicken salad?
Not recommended. Mayonnaise and Greek yogurt separate when frozen, creating a watery, grainy texture. Freeze plain cooked chicken instead (up to 3 months) and make fresh salad when needed.
Are chicken salad lettuce wraps gluten-free?
Yes. Chicken, lettuce, celery, onion, mayonnaise, and Greek yogurt are all naturally gluten-free. Verify any seasoning blends don't contain wheat. This is a naturally low-carb, gluten-free meal.
What's the best way to cook chicken for salad?
Poach in seasoned water for 15-20 minutes until 165°F, then shred. Or use rotisserie chicken for convenience. Avoid dry chicken by not overcooking. Let chicken cool before mixing with dressing to prevent wilting.
