There’s something undeniably satisfying about a great chicken salad—creamy, crunchy, and packed with flavor. But let’s be honest, sometimes that thick slice of bread just weighs you down. That’s where these chicken salad lettuce wraps come in. Crisp, refreshing, and ridiculously easy to throw together, they’re the perfect answer for when you want something light but still crave that classic chicken salad goodness.
I first fell in love with lettuce wraps years ago at a little café in Austin. They served their chicken salad in butter lettuce cups with a sprinkle of toasted almonds, and I was hooked. No soggy bread, no guilt—just pure, crunchy satisfaction. Since then, I’ve made this recipe more times than I can count, tweaking it here and there until it’s just right.
Why This Recipe Works
- No cooking required (hello, rotisserie chicken shortcut!)
- Customizable—swap in your favorite nuts, fruits, or herbs
- Perfect for meal prep—make a batch and enjoy all week
- Naturally gluten-free and low-carb (but so tasty, no one will miss the bread)
The Story Behind the Sauce
Lettuce wraps aren’t exactly new—they’ve been around since the 70s health food movement—but they’ve had a major comeback in recent years. And for good reason. They’re light, portable, and let the filling shine without the carb overload.
Essential Ingredients & Tools
Ingredients
- 2 cups cooked chicken breast (shredded or diced—rotisserie chicken works like a charm)
- 1/3 cup Greek yogurt or mayo (I love the tang of yogurt, but mayo gives that classic richness)
- 1 tbsp Dijon mustard (trust me, it adds the perfect zing)
- 1 celery stalk, finely diced (for that essential crunch)
- 1/4 cup red onion, minced (soak it in ice water for 5 minutes if you want to mellow the bite)
- 1/4 cup halved grapes or diced apple (a sweet little surprise in every bite)
- 1 tbsp fresh lemon juice (brightens everything up)
- 1/2 tsp salt (to taste, of course)
- 1/4 tsp black pepper (to taste, of course)
- 8 large butter lettuce or romaine leaves (the sturdier, the better)
- 1/4 cup toasted almonds or walnuts (optional, but highly recommended)
- 2 tbsp fresh dill or parsley, chopped (because herbs make everything better)
Tools
- A big mixing bowl
- A sharp knife (for all that chopping)
- Measuring spoons (or just eyeball it—I won’t tell)
Serves: 4 | Prep: 15 min | Total: 15 min
How to Make Chicken Salad Lettuce Wraps
- Mix the Base
In a large bowl, combine the 2 cups cooked chicken breast, 1/3 cup Greek yogurt or mayo, and 1 tbsp Dijon mustard. Stir gently—don’t go wild here. Overmixing turns the chicken into mush, and nobody wants that.
- Add the Good Stuff
Toss in the 1 celery stalk, finely diced, 1/4 cup red onion, minced, 1/4 cup halved grapes or diced apple, 1 tbsp fresh lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper. The lemon juice isn’t just for flavor—it keeps the apples or grapes from turning brown.
- Toast the Nuts (If Using)
A quick toast of the 1/4 cup toasted almonds or walnuts in a dry skillet brings out their natural oils and makes them extra flavorful. Just don’t walk away—nuts burn faster than you’d think.
- Prep the Lettuce
Rinse the 8 large butter lettuce or romaine leaves and pat them completely dry. Any leftover water = soggy wraps, and that’s a tragedy we can avoid.
- Assemble Like a Pro
Spoon about 1/4 cup of chicken salad onto each leaf. Don’t overfill—these are wraps, not burritos. Fold the sides in, then roll from the stem end up.
- Serve or Store
Eat them right away, or stash the salad and lettuce separately for later. Assembled wraps get soggy fast, so keep ‘em apart until you’re ready to dig in.
Pro Technique
- Let It Chill
Pop the chicken salad in the fridge for 30 minutes before assembling. The flavors meld, the onions mellow, and everything gets even tastier.
- Keep It Crisp
Store lettuce leaves between paper towels in an airtight container. It’s like giving them a little spa treatment to stay fresh.
- Texture Tricks
A pinch of celery seed adds extra crunch without extra chopping. Or toss in some grated Parmesan for a sneaky umami boost.
Chef’s Wisdom
- Fold, Don’t Stir
Treat the chicken salad like a delicate soufflé—gentle folds keep everything intact.
- Acid is Your Friend
If the salad tastes flat, a splash of Apple Cider vinegar or extra lemon juice will wake it right up.
- Size Matters
Dice everything to about 1/4-inch pieces. Uniform bites = perfect flavor in every mouthful.
Storage & Freshness Guide
- Chicken Salad Alone
Lasts 3–4 days in the fridge. If it dries out, a splash of water or olive oil brings it back to life.
- Assembled Wraps
Best eaten within 2 hours. For lunches, pack the salad and leaves separately and assemble at the last minute.
Nutrition Profile
- Calories: 220
- Protein: 18g
- Carbs: 8g
- Fat: 12g
- Fiber: 2g
Ingredient Variations and Their Impact
- Smoky Turkey & Cranberry
Swap chicken for smoked turkey and grapes for dried cranberries. Add orange zest for a bright twist.
- Curried Chickpea
Mash chickpeas instead of chicken, stir in curry powder, and top with golden raisins and coconut flakes.
- Avocado-Lime
Use mashed avocado instead of mayo, add lime juice, and throw in some jalapeño for kick.
Perfect Pairings
Complementary Dishes
- Quinoa Salad: A light, protein-packed side that mirrors the wrap’s freshness. Opt for a lemon-tahini dressing to echo the chicken salad’s tang.
- Roasted Vegetable Medley: Carrots, zucchini, and bell peppers roasted with herbs add warmth and color contrast.
Drinks
- Iced Hibiscus Tea: Its floral tartness cleanses the palate between bites.
- Sparkling Water with Cucumber: The effervescence and coolness balance the creamy salad.
Something Sweet
- Fresh Berry Bowl: A mix of strawberries, blueberries, and mint offers a juicy, low-sugar finish.
- Dark Chocolate Square: One square of 70% cocoa provides a rich, bittersweet contrast.
FAQs
- Can I use rotisserie chicken?
Absolutely—it’s my go-to for quick, flavorful chicken salad.
- How do I keep it from drying out?
A little extra yogurt, mayo, or even olive oil does the trick.
- Are these keto-friendly?
Yep! Just watch the add-ins (skip the grapes if you’re strict keto).
- Can I prep them the night before?
Better to store the salad and lettuce separately and assemble fresh.
- Best way to pack them for lunch?
Bento box with separate compartments, or just wrap the lettuce leaves whole and fill at work.
Chicken Salad Lettuce Wraps: The Ultimate No-Bread Lunch Hack
Try my easy Chicken Salad Lettuce Wraps recipe—light, crunchy, and perfect for meal prep. Ready in 15 minutes with rotisserie chicken! Get the recipe now.
Ingredients
For the Chicken Salad
-
2 cups cooked chicken breast (shredded or diced)
-
1/3 cup Greek yogurt or mayo
-
1 tbsp Dijon mustard
-
1 stalk celery (finely diced)
-
1/4 cup red onion (minced)
-
1/4 cup halved grapes or diced apple
-
1 tbsp fresh lemon juice
-
1/2 tsp salt
-
1/4 tsp black pepper
For Assembly
-
8 large butter lettuce or romaine leaves
-
1/4 cup toasted almonds or walnuts (optional)
-
2 tbsp fresh dill or parsley (chopped)
Instructions
-
In a large bowl, combine 2 cups cooked chicken breast, 1/3 cup Greek yogurt or mayo, and 1 tbsp Dijon mustard. Stir gently.01
-
Fold in 1 celery stalk, finely diced, 1/4 cup red onion, minced, 1/4 cup halved grapes or diced apple, 1 tbsp fresh lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper.02
-
Toast 1/4 cup toasted almonds or walnuts in a dry skillet until golden (optional).03
-
Rinse and dry 8 large butter lettuce or romaine leaves thoroughly.04
-
Spoon 1/4 cup chicken salad onto each leaf. Fold sides in and roll up.05
