Healthy Easy Chicken Lettuce Wraps

My sister called me mid-week in a panic about hosting a ladies lunch and needing something that wouldn't weigh anyone down but would still feel special. I threw together this chicken salad in my kitchen while she was on speaker, and by the time she arrived to pick it up, she'd already decided it was exactly what she wanted. The crisp lettuce leaves, that bright lemony tang, the way the creamy dressing clings to tender chicken—it just works, and it takes barely any time at all.

I remember bringing this to a potluck where someone had warned everyone she was doing strict low-carb, and watching her face light up when she realized she could actually eat this without any guilt or complicated substitutions. She ended up making it three times that month and texting me photos of her versions with different add-ins.

Ingredients

• Cooked chicken breast, shredded: Two medium breasts give you that tender, easy-to-mix texture, and I've learned shredding works better than dicing when you want the dressing to coat everything evenly.
• Celery: The crunch here matters more than people realize—it's what keeps each bite interesting.
• Red bell pepper: Chopping it finely means it distributes throughout rather than sitting in chunks, and the sweetness balances the mustard beautifully.
• Red onion: A quarter cup gives you bite without overwhelming, especially if you're eating these right away.
• Butter lettuce or romaine: Butter lettuce is more forgiving for wrapping and feels silkier on your tongue, but romaine gives you more structure if your hands are full while eating.
• Greek yogurt: The protein boost and tang matter here—it's why this doesn't feel like regular mayo-heavy chicken salad.
• Mayonnaise: Just enough to add richness; Greek yogurt does the heavy lifting flavor-wise.
• Fresh lemon juice: Never skip this; it's what makes people ask for the recipe.
• Dijon mustard: A small amount adds sophistication without any heat.
• Garlic powder and seasonings: They're the backbone of flavor when you're not using heavy cream or butter.
• Optional add-ins: Almonds add crunch, grapes bring sweetness, and parsley brightens everything—choose based on what you're craving.

Instructions

Mix your chicken and vegetables:

In a large bowl, combine the shredded chicken with the celery, bell pepper, and red onion. There's something satisfying about seeing all those colors come together, and mixing them first means the dressing will coat everything evenly when it hits the bowl.

Build the dressing:

Whisk the Greek yogurt, mayo, lemon juice, mustard, and seasonings in a separate small bowl until it's completely smooth with no lumps—this takes maybe a minute. The smell of fresh lemon and Dijon together is already making me want to eat this straight from the bowl.

Combine with care:

Pour the dressing over your chicken mixture and stir gently with a spoon, folding rather than aggressively mixing so the chicken stays tender. You want every piece coated but not broken apart.

Add optional flavors:

If you're using parsley, nuts, or grapes, fold them in now—they stay fresher this way than if they've been sitting in the dressing.

Wrap and serve:

Spoon the chicken salad into lettuce leaves and fold them like little envelopes. If you have time, chill the salad for 30 minutes before wrapping so the flavors get to know each other, but honestly, it's wonderful fresh too.

Save

My neighbor came by one afternoon when I had these laid out on a platter for a quick dinner, and she sat at my kitchen counter eating three wraps while telling me about her week. There's something about food that requires no fork, no plate, no fuss that lets people relax and actually talk.

The Magic of Lettuce Wraps

Butter lettuce is genuinely forgiving—the leaves are naturally supple and don't tear when you're spoon-filling them. Romaine works too if you prefer something with more backbone, but the crispness of butter lettuce makes you feel like you're eating something fresh and light rather than indulgent, which is kind of the whole point.

Timing and Make-Ahead Strategy

The salad itself keeps beautifully in the fridge for up to two days, which means you can make it the night before a busy day and have lunch ready to go. I've learned the hard way that separating components—chicken mixture in one container, lettuce leaves in another—means everything stays at its peak. Nothing's worse than a wilted lettuce wrap, so save the assembly for the last possible moment before you eat.

Ways to Make It Your Own

This is one of those recipes that genuinely welcomes your creativity rather than demanding you follow it exactly. I've made it with diced apple for crunch, added a handful of dried cranberries for tartness, and even thrown in some finely diced cucumber when I wanted something extra cooling and fresh. The dressing is flexible too—if you want it lighter, use all Greek yogurt; if you want more richness, go heavier on the mayo. Think of this as your foundation rather than a rigid blueprint.

• Swap in rotisserie chicken for even faster prep on busy weeknights.
• Try toasted pecans or sunflower seeds if you're avoiding tree nuts or want different texture.
• A splash of apple cider vinegar in the dressing adds depth if you like your salad with more tang.

Save

This recipe has become my go-to when I need something that looks intentional but requires almost no fuss, and that's honestly what makes it stay in rotation. It's the kind of meal that feels like a treat but doesn't apologize for being simple and good.

Recipe FAQ

→ Can I prepare the chicken filling ahead of time?

Yes, the chicken mixture can be prepared and refrigerated for up to 24 hours to allow flavors to meld before serving.

→ What type of lettuce is best for wrapping?

Large butter lettuce leaves or romaine provide a sturdy yet tender wrap for easy handling and a fresh crunch.

→ Are there any good substitutions for Greek yogurt?

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

→ How can I add extra texture to the filling?

Incorporate chopped nuts like almonds or walnuts, or add seedless grapes or diced apples for additional crunch and flavor contrast.

→ Is this suitable for a low-carb diet?

Yes, the lettuce wraps are naturally low in carbohydrates and fit well within a low-carb or gluten-free eating plan.