These Low Carb Chicken Lettuce Wrap Bowls are a lighter, healthier take on the popular P.F. Chang’s appetizer. Packed with savory ground chicken, crunchy carrots, and a sweet and savory peanut-soy glaze, they deliver all the flavor of your favorite takeout without the heavy carbs.
Whether served in crisp lettuce cups or eaten straight from a bowl, this protein-rich meal is perfect for a quick weeknight dinner or a satisfying meal-prep lunch.
Recipe Details
- Flavor Profile: A savory umami base from soy sauce and sesame oil is balanced by the sweetness of brown sugar substitute and the nutty richness of peanut butter, with a hint of sriracha heat.
- Texture: Tender ground chicken and soft onions are contrasted by the slight crunch of carrots and the crisp, fresh bite of lettuce wraps.
- Time: 10 minutes prep, 15 minutes cook time.
- Difficulty: Easy. It is a straightforward skillet stir-fry.
What You’ll Need
To make this recipe, you will need a large skillet to cook the chicken filling and a small bowl to whisk the cornstarch slurry. The ingredients rely on lean ground chicken, fresh aromatics like garlic and onion, and a collection of pantry staples to create the signature sauce while keeping it low-carb.
Ingredient Notes
- Ground Chicken – Lean ground chicken is the perfect protein base, absorbing the sauce flavors beautifully. Ground turkey works well too.
- Sesame Oil – This provides a distinct nutty aroma essential for Asian-inspired dishes. A little goes a long way.
- Carrots – Julienne or shredded carrots add natural sweetness and texture without overpowering the carb count.
- Peanut Butter – Just one tablespoon of natural peanut butter adds a creamy richness and depth to the sauce.
- Brown Sugar Substitute – To keep this low carb, use a substitute like Truvia brown sugar blend or stevia. This mimics the sticky sweetness of traditional lettuce wrap sauces.
- Soy Sauce – Low sodium soy sauce is recommended to control salt levels.
- Rice Vinegar – Adds a necessary tang to balance the savory and sweet elements.
- Cornstarch – Used to thicken the sauce so it clings to the meat rather than running off the lettuce leaf.
- Lettuce – Green leaf lettuce or butter lettuce leaves are the best vessels as they are pliable and hold a good amount of filling.
Add-ins and Substitutions
- Crunch – Water chestnuts are a classic addition for crunch. If you aren’t strictly watching carbs, a small can of diced water chestnuts is a great add-in.
- Spice – Adjust the dash of sriracha to your taste, or add red pepper flakes for more heat.
- Vegetables – Finely diced bell peppers or mushrooms can be sautéed along with the onions to bulk up the meal.
How to Make Low Carb Chicken Lettuce Wrap Bowls
- Sauté Aromatics: Heat a large skillet over medium-high heat and add the sesame oil. Once the skillet is hot, add the minced garlic, diced onion, and shredded carrots. Sauté just until the onion and carrots begin to soften.
- Brown Chicken: Add the ground chicken to the skillet. Cook, breaking it up with a spoon, until it is cooked through and no longer pink.
- Make the Sauce: Add the soy sauce, rice vinegar, brown sugar substitute (or stevia), peanut butter, and sriracha to the pan. Stir well to combine; a sauce will begin to form as the peanut butter melts and mixes with the liquids.
- Thicken: In a small bowl, whisk together the cornstarch and water until dissolved. Pour this mixture into the pan and stir well. Cook for another minute or so as the sauce thickens and coats the chicken.
- Serve: Remove the pan from the heat. Serve the chicken mixture inside crisp lettuce leaves (or over rice if you prefer a high-carb meal). Top with sesame seeds and sliced green onions.
Pro Tip: Make sure your skillet is hot before adding the chicken. You want the meat to brown slightly for flavor, rather than just steaming in its own juices.
Recipe Tips
- Lettuce Prep: Wash and dry your lettuce leaves thoroughly before serving. Wet lettuce can make the wraps soggy and dilute the flavor of the warm filling.
- Sauce Consistency: If the sauce becomes too thick after adding the cornstarch, splash in a tablespoon of water or chicken broth to loosen it up.
- Peanut Butter: Natural peanut butter (just peanuts and salt) is best here as it doesn’t contain added sugars or oils that might separate.
FAQs
- Is this keto-friendly? Yes, by using a brown sugar substitute and limiting the carrots, this recipe fits well into a low-carb or keto diet.
- Can I use ground beef? While chicken is traditional for this light appetizer style, lean ground beef or pork can be used for a richer flavor.
- How do I store leftovers? Store the chicken filling in an airtight container for up to 4 days. Keep the lettuce separate and assemble wraps just before eating.
Serving Suggestions
- Appetizer: Serve these as a starter before a stir-fry dinner.
- Bowl Style: Skip the lettuce and serve the filling over cauliflower rice for a substantial low-carb bowl.
- Crunch: Top with crushed peanuts or cashews for extra texture.
Make This Recipe in Advance
- Meal Prep: This is an excellent meal prep recipe. The chicken filling reheats well in the microwave, and you can pack the lettuce leaves in a separate baggie to keep them crisp.
- Batch Cooking: You can easily double the recipe to have lunch for the whole week.
Low Carb Chicken Lettuce Wrap Bowls
- Total Time: 25 minutes
- Yield: 4 Servings (approx. 3 wraps each) 1x
Description
These Low Carb Chicken Lettuce Wrap Bowls are a lighter, healthier take on the popular P.F. Chang’s appetizer. Packed with savory ground chicken, crunchy carrots, and a sweet and savory peanut-soy glaze, they deliver all the flavor of your favorite takeout without the heavy carbs. Whether served in crisp lettuce cups or eaten straight from a bowl, this protein-rich meal is perfect for a quick weeknight dinner or a satisfying meal-prep lunch.
Ingredients
The Stir-Fry
- 1 pound lean ground chicken (or turkey)
- 1 teaspoon sesame oil
- 1 large onion, diced
- 1 cup carrots, julienned or shredded
- 2 cloves garlic, finely minced
The Savory Sauce
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons brown sugar substitute (e.g., Truvia brown sugar blend or Stevia)
- 2 teaspoons rice vinegar
- 1 tablespoon natural peanut butter
- A dash of Sriracha (to taste)
The Thickener
- 2 teaspoons cornstarch
- 2 teaspoons water
Serving
- 12 leaves green leaf lettuce or butter lettuce (washed and dried)
- Sesame seeds (garnish)
- Sliced green onions (garnish)
Instructions
Sauté Aromatics
Heat a large skillet over medium-high heat. Add the sesame oil. Once hot, add the minced garlic, diced onion, and shredded carrots. Sauté briefly until the onion and carrots begin to soften (about 2-3 minutes).
Brown Chicken
Add the ground chicken to the skillet. Cook, breaking it up with a spoon into small crumbles, until it is fully cooked through and no longer pink.
Make the Sauce
Reduce heat slightly. Add the soy sauce, rice vinegar, brown sugar substitute, peanut butter, and Sriracha directly to the pan. Stir well. The sauce will begin to form as the peanut butter melts and mixes with the liquids.
Thicken
In a small bowl, whisk together the cornstarch and water to create a slurry. Pour this into the pan and stir constantly. Cook for another 1-2 minutes until the sauce thickens and glazes the chicken and vegetables.
Serve
Remove from heat. Spoon the chicken mixture into the crisp lettuce leaves. Top with sesame seeds and sliced green onions.
Notes
Lettuce Prep: The secret to a great lettuce wrap is dry lettuce. Wash your leaves and dry them thoroughly with paper towels or a salad spinner. Wet lettuce will cool down the filling and make the wrap soggy.
The Crunch Factor: Traditional recipes often use water chestnuts for crunch. If you aren’t strictly watching carbs, adding a small can of diced water chestnuts in step 2 is a delicious addition.
Sauce Consistency: If the sauce becomes too thick or sticky after adding the cornstarch, splash in a tablespoon of water or chicken broth to loosen it up.
Hot Skillet: Make sure your skillet is hot before adding the chicken. You want the meat to brown slightly for flavor, rather than just steaming in its own juices.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner / Lunch
- Method: Stovetop / Stir-Fry
- Cuisine: Asian-Fusion
Nutrition
- Serving Size: 3 Wraps
- Calories: 230
- Sugar: 3g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 75mg
Keywords: chicken lettuce wraps, pf changs copycat, low carb dinner, keto chicken recipes, healthy meal prep, ground chicken recipes, asian lettuce wraps
