Keto Chicken Lettuce Wraps

Craving the iconic taste of PF Chang’s Chicken Lettuce Wraps but sticking to a keto or low-carb lifestyle? Look no further! This recipe delivers all the savory, tangy, and satisfying flavors you love, transformed into a healthy, low-calorie, and low-carb alternative. Forget bland fillings or soggy lettuce; our version is meticulously seasoned, perfectly saucy, and designed to hold up beautifully, whether for a quick weeknight dinner or convenient meal prep.

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The Quest for the Perfect Keto Lettuce Wrap

Lettuce wraps are a fantastic concept: fresh, light, and endlessly customizable. However, many recipes fall into common pitfalls. Often, the filling lacks depth, leaving you with an uninspired dish. Worse, the delicate lettuce leaves can quickly succumb to a wet, messy filling, making them impossible to enjoy as a handheld meal. I’ve personally experienced these frustrations and dedicated time to testing and tweaking this recipe, ensuring it avoids these common traps. My goal was to create a recipe that is not only incredibly delicious but also practical for busy schedules, offering a satisfying experience every single time.

The secret lies in a carefully balanced filling that’s seasoned throughout and a sauce that provides ample flavor without making the lettuce soggy. We achieve that perfect harmony in this keto-friendly rendition, proving that healthy eating doesn’t mean sacrificing taste or texture. This recipe offers a delightful culinary adventure that’s both healthy and easy to prepare.

Crafting Your Low-Carb PF Chang’s Experience: The Homemade Hoisin Difference

One of the biggest challenges in making a keto-friendly copycat of PF Chang’s lettuce wraps is the hoisin sauce. Traditional hoisin is notoriously high in sugar, making it unsuitable for a low-carb diet. Store-bought versions often pack a significant carb punch, directly contributing to the high carbohydrate count of restaurant-style wraps. To overcome this, I developed a homemade hoisin sauce recipe that uses a zero-calorie sweetener, specifically monkfruit, which is my preferred choice for its clean taste profile.

By making the hoisin from scratch, you gain complete control over the ingredients, ensuring it aligns perfectly with your dietary goals without compromising on the rich, umami-packed flavor that defines this iconic sauce. This homemade sauce is the cornerstone of our recipe, delivering an authentic taste experience with a fraction of the carbs and calories found in its traditional counterpart.

What Can I Put In Lettuce Wraps? Versatility Beyond Chicken

Lettuce wraps are incredibly versatile, offering a fresh and light way to enjoy various fillings. While chicken is a classic choice and the star of this PF Chang’s copycat, don’t feel limited! You can easily adapt this recipe to include other proteins and vegetables. My personal go-to options often include savory steak or even spicy buffalo chicken for a different kick. You might also enjoy exploring my other keto and low-carb recipes like Buffalo Chicken Lettuce Wraps and Steak Lettuce Wraps for more inspiration.

Beyond Chicken: Other Delicious Filling Ideas

• Ground Turkey: A lean and healthy alternative to chicken, offering a slightly different texture.
• Ground Beef: For a richer flavor profile, ground beef works wonderfully. Ensure to drain any excess fat.
• Shrimp: Quickly cooked shrimp can add a delicate seafood twist.
• Tofu or Tempeh: For a vegetarian or vegan option, crumbled and sautéed tofu or tempeh can absorb the flavors beautifully.
• Mushrooms: Finely diced mushrooms sautéed until golden can add an earthy, umami depth to any filling.
• Shredded Carrots and Bell Peppers: Boost the vegetable content and add a pleasant crunch and subtle sweetness.
• Water Chestnuts: These contribute a unique crunch that’s characteristic of many Asian dishes. While they contain some carbs, a small amount can fit into most low-carb plans.

How to Make Keto Chicken Lettuce Wraps: A Simple Process

Making these keto-friendly lettuce wraps is surprisingly straightforward. The process involves preparing a savory chicken filling and our special homemade hoisin sauce. You’ll need a few key ingredients: ground chicken, chopped onion, water chestnuts (optional for strict keto), green onions, and the components for your DIY hoisin sauce (soy sauce, natural peanut butter, minced garlic, sriracha, sesame oil, rice wine vinegar, and monkfruit sweetener).

The preparation is simple: brown your ground chicken and onions in a skillet, then stir in the homemade hoisin sauce, water chestnuts, and green onions. Once the filling is cooked to perfection, simply spoon it into your chosen lettuce cups and enjoy. This simple method ensures maximum flavor with minimal fuss, making it ideal for even the busiest of evenings.

The Secret Sauce: Recreating PF Chang’s Flavor, Keto-Style

The signature flavor of PF Chang’s lettuce wraps largely comes from its unique sauce, which typically features hoisin sauce and rice wine vinegar as its base. Our keto adaptation meticulously replicates this flavor profile while eliminating the hidden sugars. The combination of savory, sweet (from monkfruit), and tangy elements in our homemade hoisin sauce creates an irresistible coating for the chicken, making each bite an authentic experience.

Homemade Hoisin: Your Sugar-Free Secret Weapon

As mentioned, store-bought hoisin sauce is a carb trap. Our homemade version uses specific ingredients to achieve that classic taste without the sugar. Here’s what you’ll need for the perfect hoisin substitute:

• Natural Peanut Butter: Provides a creamy texture and nutty depth. Ensure it’s natural with no added sugar. Find natural peanut butter here.
• Monkfruit Sweetener: Our zero-calorie sugar alternative for sweetness. Purchase monkfruit sweetener.
• Soy Sauce: For salty, umami flavor. Low-sodium is recommended.
• Sriracha or Hot Sauce: Adds a touch of heat and complexity. Adjust to your spice preference.
• Sesame Seed Oil: Essential for that characteristic toasted, nutty aroma and flavor.
• Minced Garlic: Fresh garlic is key for aromatic depth.
• Salt and Pepper: To taste, balancing the overall flavor profile.

Combining these simple ingredients creates a rich, flavorful sauce that is indistinguishable from its high-carb counterpart, allowing you to enjoy your lettuce wraps guilt-free.

Choosing the Best Lettuce for Your Wraps

The choice of lettuce is crucial for a successful lettuce wrap. The ideal leaf should be sturdy enough to hold the filling without tearing, yet crisp enough to provide a satisfying crunch. Different types of lettuce offer different experiences, catering to various preferences and serving styles.

Bibb and Butter Lettuce: The Restaurant-Style Choice

If you’re aiming for the classic presentation found in restaurants like PF Chang’s, bibb or butter lettuce is your best bet. These varieties feature soft, pliable, yet durable leaves that form perfect cups. They are relatively small, making them ideal for appetizer-sized wraps. Butter lettuce, in particular, has a tender texture and a slightly sweet flavor that complements the savory filling beautifully. However, finding butter lettuce can sometimes be hit-or-miss at conventional supermarkets; Whole Foods is often a reliable source.

Romaine Lettuce: Perfect for a Hearty Main Dish

For those who prefer their lettuce wraps as a substantial main course, romaine lettuce is an excellent alternative. Romaine leaves are larger and longer than bibb or butter lettuce, providing a more generous vessel for the flavorful filling. Its robust structure can withstand a greater amount of filling and sauce, making it less prone to tearing or becoming soggy. This extra durability is particularly beneficial when dealing with a saucy recipe like ours, offering an easier and less messy eating experience.

Other Lettuce Options to Consider

• Iceberg Lettuce: While very crisp and widely available, iceberg lettuce can be a bit too brittle and watery for wraps, often breaking easily.
• Endive: The firm, slightly bitter leaves of endive can also work as small, elegant cups, especially for appetizers.
• Green Leaf or Red Leaf Lettuce: These varieties offer large, flexible leaves that are great for wrapping, though they might not form perfect cups as neatly as bibb or romaine.

Regardless of your choice, ensure the lettuce is thoroughly washed and dried before assembly. Excess water can contribute to a soggy wrap, detracting from the crisp texture.

Meal Prepping Made Easy with Keto Lettuce Wraps

These keto chicken lettuce wraps are not just delicious; they are also fantastic for meal prepping! Preparing your components in advance can save you valuable time during busy weeknights. The key is to store the filling and lettuce separately to maintain freshness and prevent sogginess.

Pack your clean, dry lettuce leaves in airtight Ziploc bags to keep them crisp. The chicken filling can be stored in a freezer-friendly container, such as this Tupperware from Amazon. You can refrigerate the filling for up to 3-4 days, or even freeze it for future use. When you’re ready to enjoy, simply reheat the filling and assemble your fresh wraps. This approach ensures you always have a healthy, flavorful meal ready to go, making healthy eating effortless and enjoyable.

Frequently Asked Questions About Keto Lettuce Wraps

More Delicious Keto Recipes to Explore

If you loved these Keto Low-Carb PF Chang’s Chicken Lettuce Wraps, be sure to check out these other fantastic keto-friendly dishes:

• Keto Bacon Cheeseburger Casserole
• Keto Cheesecake
• Keto Peanut Butter Cookies
• Keto Avocado Brownies
• Keto Chocolate Chip Cheesecake Fat Bombs
• Keto Pumpkin Spice Fat Bombs
• Keto Low Carb Orange Chicken

Keto Low-Carb PF Chang’s Chicken Lettuce Wraps

Easy, Keto Low-Carb PF Chang’s Chicken Lettuce Wraps is a quick copycat recipe that is low in calories and packed with flavor. This recipe details how to achieve the perfect wraps, complete with a decadent homemade peanut butter hoisin sauce that has significantly fewer calories and carbs than the original PF Chang’s version. Get ready for a healthy and satisfying meal!

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Rating: 4.98 from 90 votes

Course: dinner, lunch

Cuisine: Asian, Chinese

Keywords: Copycat PF Changs Lettuce Wraps Recipe, Keto PF Chang’s Lettuce Wraps Recipe, Low Carb PF Chang’s Lettuce Wraps Recipe, PF Chang’s Lettuce Wraps Recipe

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 6 (12 wraps total)

Calories: 197 kcal

Author: Brandi Crawford

Ingredients

For the Flavorful Chicken Filling:

• 1 pound ground chicken
• 1 cup chopped onion
• Salt and pepper to taste
• ½ cup canned water chestnuts, chopped (omit if following a strict keto diet)
• 2 green onions, chopped
• 1 head butter/bibb lettuce (or larger, leafy lettuce like romaine if desired)

For the Homemade Hoisin Sauce:

• 5 tablespoons low-sodium soy sauce (or coconut aminos / liquid aminos for soy-free)
• 2 tablespoons natural peanut butter (Smucker’s Natural is recommended)
• 2 garlic cloves, minced
• 1 teaspoon hot sauce or Sriracha (adjust to your spice preference)
• 2 teaspoons sesame oil
• 2 teaspoons rice wine vinegar (ensure it’s unseasoned and unsweetened)
• 1 tablespoon zero-calorie sweetener (such as Monkfruit)
• ½ teaspoon garlic powder
• Salt and pepper to taste

Instructions

Preparing Your Homemade Hoisin Sauce:

1. Combine all the ingredients for the homemade hoisin sauce in a small bowl. Mix thoroughly until well combined and smooth. Set aside.

Cooking the Irresistible Chicken Filling:

1. Heat a large skillet over medium-high heat. Add the ground chicken to the hot skillet.
2. Season the ground chicken generously with salt and pepper to taste.
3. Using a spatula or large spoon, break down the ground chicken into crumbles. Cook for 3-4 minutes, stirring occasionally, until the chicken is fully browned. If necessary, drain any excess fat from the skillet.
4. Add the chopped regular onions to the skillet with the cooked chicken. Sauté for another 2 minutes, or until the onions become fragrant and slightly softened.
5. Stir in the homemade hoisin sauce, chopped water chestnuts (if using), and half of the chopped green onions. Cook for an additional 1-2 minutes, allowing the flavors to meld and the sauce to coat the chicken filling evenly.
6. Remove the skillet from heat.

Assembling and Serving Your Perfect Wraps:

7. Arrange your chosen lettuce cups (bibb, butter, or romaine) on a serving platter.
8. Spoon a generous amount of the warm chicken filling into each lettuce cup.
9. Garnish with the remaining fresh green onions for a pop of color and extra flavor.
10. Serve immediately and enjoy your delicious Keto Low-Carb PF Chang’s Chicken Lettuce Wraps!

Pro Tips & Notes

Total Wraps: This recipe yields approximately 12 wraps. One serving is typically 2 wraps.

Nutritional Information (per serving – 2 wraps):
Calories: 197 kcal      Fat: 12G      Net Carbs: 4G      Protein: 16G

Peanut Butter Substitute: You can substitute natural peanut butter with any other nut butter (like almond butter) if preferred. Be aware that this may slightly alter the taste and nutritional profile of the sauce.

Optimal Lettuce Choice: For an authentic restaurant-style appetizer, bibb or butter lettuce is ideal due to its small, cup-like shape and delicate texture. For a more substantial main dish, romaine lettuce offers larger, sturdier leaves that can hold more filling without tearing, making it easier to handle.

Meal Prep Tip: For best results, store the chicken filling and lettuce separately. The filling can be refrigerated for 3-4 days or frozen for longer storage. Reheat the filling before assembling your wraps.

Nutrition (displayed with net carbs)

Serving: 2 wraps | Calories: 197kcal | Carbohydrates: 4g | Protein: 16g | Fat: 12g

Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information for a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.