Healthy Chicken Lettuce Wraps

There's something about a lettuce wrap that feels like you're eating something light and almost rebellious at the same time. My neighbor showed up one afternoon with a container of these chicken salad wraps, and I was skeptical until I bit into one and realized she'd figured out the secret to lunch that doesn't leave you tired by 3 PM. The crisp lettuce, the creamy dressing, the tender chicken—it all just works together without any fuss. Now I make them constantly, sometimes even when nobody's asking for them.

I made these for a picnic last summer and watched my friend who's always watching her carbs go back for thirds without even thinking about it. She kept asking what was different about them, and honestly, it was just that everything tasted fresh and intentional. The lemon juice hits differently when you're sitting outside in the sun, and somehow the simplicity felt fancy without any pretension.

Ingredients

• Cooked chicken breast, shredded or diced: Use a rotisserie chicken if you're short on time, or poach breasts gently in broth for the most tender result that still shreds beautifully.
• Celery: Finely chop it so the pieces disappear into the mix without being chewy, and it adds a quiet crunch that matters more than you'd think.
• Red bell pepper: The color and sweetness balance the tangy dressing, and it stays crisp throughout.
• Red onion: Sharp and slightly sweet, it cuts through richness, but mince it small so nobody gets a surprise bite of raw onion.
• Butter lettuce or romaine leaves: Butter lettuce is softer and more forgiving for wrapping, while romaine holds up better if you're transporting them.
• Plain Greek yogurt: The backbone of the dressing, creamy and tangy without the heaviness of straight mayo.
• Mayonnaise: Just enough to make the dressing silky and give it that familiar salad-y taste you expect.
• Fresh lemon juice: Never use bottled here, the brightness matters and it keeps everything tasting alive.
• Dijon mustard: A small amount adds depth and prevents the dressing from tasting flat or one-note.
• Garlic powder: Goes in small because it intensifies as it sits, so hold back and taste.
• Salt and black pepper: Taste as you build the dressing, the seasoning is personal.
• Fresh parsley, almonds, grapes: These are optional but they're what turn basic into something you'll actually crave.

Instructions

Combine your chicken and vegetables:

In a large bowl, toss together the shredded chicken with the finely chopped celery, red bell pepper, and red onion. This is where you get to notice how the colors look together, and it takes maybe two minutes to get everything mixed.

Whisk the dressing until it's smooth:

In a smaller bowl, whisk together Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, salt, and pepper until there are no streaks of yogurt left and it looks creamy and even. Taste it here before you commit, because this is the moment to adjust anything that feels off.

Bring it together gently:

Pour the dressing over the chicken mixture and stir slowly until everything is coated without breaking apart the chicken. You're looking for a salad that holds together but isn't a heavy paste.

Add your optional extras if you're using them:

Fold in the parsley, nuts, or grapes carefully, distributing them evenly so every bite has a surprise. This step takes 30 seconds and changes everything.

Spoon and wrap:

Lay out a lettuce leaf, spoon a generous scoop of chicken salad into the center, and fold the edges over to create a little package. It doesn't have to be perfect; it's more about function than presentation.

Serve fresh or chill:

These are best eaten right away while the lettuce is still crisp, but you can also refrigerate the chicken salad separately for up to a day and wrap them fresh when you're ready. Cold wraps are somehow even better the next day.

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My daughter called them her favorite food after I made them for her lunch three days in a row, which says something about how satisfying they are without feeling like a compromise meal. There's real joy in discovering that something both feels healthy and tastes like you actually enjoy eating it.

Why This Dressing Works

The Greek yogurt gives you creaminess without making the filling heavy or making you feel stuffed an hour later. The mayonnaise is there because pure yogurt alone would taste a little sharp and institutional, but a small amount brings back that familiar salad-y richness. The lemon juice is what stops it from being bland, and the mustard prevents everything from tasting samey. I've tried making this without the lemon juice before, and it's honestly sad—don't skip it.

The Lettuce Leaf Choice Matters

Butter lettuce leaves are wider and softer, which makes wrapping easier and more forgiving if your filling is generous. Romaine leaves are smaller and more structured, so if you like a lettuce-to-filling ratio that's more half and half, go that direction. I've also used iceberg in a pinch, and while it works, it doesn't have the same delicate flavor, so it feels more like you're eating a vehicle for the chicken rather than part of the dish itself.

How to Make This Truly Your Own

The base is flexible once you understand what's happening. I've seen people add diced cucumber for extra crunch, sliced apple for sweetness, or even a touch of curry powder if they want something more adventurous. The point is that once you build the dressing correctly, you can rest assured that anything fresh you add will taste intentional.

• Try adding a quarter cup of halved seedless grapes for a subtle sweetness that sneak up on you.
• Toasted almonds or walnuts add a richness that makes this feel less like a diet meal and more like something you're choosing because it's genuinely good.
• If you want to make it dairy-free, use all mayonnaise or swap in a plant-based yogurt, though you might need slightly less mayo to keep it from being too heavy.

Save

These wraps have become my solution for when I want lunch that tastes like real food, not compromise. Once you make them once, you'll understand why they're so easy to keep coming back to.

Kitchen Guide

→ What type of lettuce works best for wraps?

Butter lettuce or romaine are ideal due to their large, flexible leaves that hold fillings well without tearing.

→ Can I substitute Greek yogurt in the dressing?

Yes, for a dairy-free option, replace Greek yogurt with extra mayonnaise or a plant-based yogurt alternative.

→ Are there any suggested add-ins for extra flavor?

Fresh parsley, chopped nuts like almonds or walnuts, and halved seedless grapes add texture and a burst of taste.

→ How should leftovers be stored?

Keep the chicken mixture in an airtight container in the refrigerator and store lettuce leaves separately to prevent wilting.

→ Is this suitable for a low-carb diet?

Yes, this dish is naturally low in carbohydrates, featuring protein and fresh vegetables wrapped in leafy greens.