- Servings: 2
- Total Time: 10 minutes
- Difficulty: Easy
- Calories per Serving: 285 kcal
- Macros: Protein: 38g / Net Carbs: 5g / Fat: 11g / Fiber: 1g
Stay Full and Energized with This Keto Lunch
Finding a lunch that actually keeps you in ketosis while satisfying your cravings for something crunchy and creamy can be a challenge. These Keto Chicken Lettuce Wraps are the ultimate solution for those busy afternoons when you need high-protein fuel without the carb-heavy slump. By swapping out traditional heavy mayo for Greek yogurt or rich cream cheese, you get a tangy, nutrient-dense filling that feels indulgent but stays completely within your macros.
This keto chicken recipe is designed for maximum efficiency. Whether you are using leftover rotisserie chicken or meal-prepped shredded breast, you can have a gourmet-level meal on the table in under ten minutes. It is the perfect balance of fresh vegetables and savory protein, making it a staple for anyone following a clean ketogenic lifestyle.
The beauty of this meal lies in its simplicity. It’s a no-cook, low-carb lunch option that focuses on whole-food ingredients to support fat-burning and steady energy levels. If you have been looking for a quick keto meal prep idea that doesn’t taste like “diet food,” this is the one you’ll want on repeat.
Look at the Recipe
- Sensory Appeal: Cool, crisp lettuce shells provide a satisfying crunch that contrasts perfectly with the velvety, creamy chicken salad filling.
- Flavor Highlight: A bright pop of lemon juice and fresh cucumber cuts through the richness, creating a zesty Mediterranean-inspired profile.
- Key Keto Benefit: Exceptionally low in net carbs and high in lean protein, helping you maintain muscle mass while staying in a fat-burning state.
Ingredients Needed
The Chicken Base
- 2 cups shredded chicken breast (cooked and chilled)
- Butter lettuce leaves or romaine hearts (for wrapping)
The Creamy Binder
- ½ cup plain Greek yogurt (or full-fat cream cheese for a higher fat-to-protein ratio)
- 1 tsp fresh lemon juice
The Crunch & Flavor
- ¼ cup finely chopped cucumber
- ¼ cup diced bell pepper (any color)
- A dash of garlic powder
- Sea salt and cracked black pepper to taste
How to Make Our Keto Chicken Lettuce Wraps
1. Prepare Your Filling In a large mixing bowl, combine the shredded chicken, Greek yogurt (or softened cream cheese), chopped cucumber, and diced bell peppers. The cucumber adds a necessary hydration and crunch that makes this keto chicken salad stand out.
2. Season for Success Sprinkle in the garlic powder, salt, and pepper. Drizzle the lemon juice over the mixture. Use a sturdy spoon to fold the ingredients together until the chicken is thoroughly coated and the texture is creamy and well-combined.
3. Assemble the Wraps Lay your lettuce leaves flat on a clean surface. Spoon a generous amount of the chicken mixture into the center of each leaf.
4. Roll and Serve Gently roll the leaves up like mini wraps or tacos. If you are using butter lettuce, these will naturally form “cups” that are easy to pick up and eat immediately.
Storage & Serving Suggestions
- Storing: Store the chicken salad mixture in an airtight container in the refrigerator for up to 3 days. For the best experience, keep the lettuce leaves separate until you are ready to eat to prevent wilting.
- Reheating: This dish is intended to be served cold, making it ideal for office lunches or picnics where a microwave isn’t available.
- Freezing: I do not recommend freezing this recipe, as the Greek yogurt and fresh vegetables will lose their texture upon thawing.
- Serving Pairings: Pair these wraps with a handful of raw almonds or a side of sliced avocado to increase the healthy fat content for a more traditional keto macro split.
Tips & FAQs (SEO-Optimized)
Can I make this dairy-free? Yes! To make this a dairy-free keto recipe, substitute the Greek yogurt with a high-quality avocado oil mayonnaise or a dairy-free cashew cream.
What is the best lettuce for keto wraps? Butter lettuce (Bibb or Boston) is the most flexible and easiest to wrap. Romaine hearts offer the best crunch, while cabbage leaves can be used if you want a sturdier wrap for on-the-go eating.
How do I make the chicken more flavorful? If you have extra time, try poaching your chicken in a broth with herbs or using a rotisserie chicken for extra depth of flavor and a higher fat content.
Can I add more fats to this recipe? Absolutely. To boost the fat macros, mix in some diced avocado or add a tablespoon of MCT oil into the creamy base.
