Teriyaki Chicken Lettuce Wraps (Low Calorie)

Teriyaki Chicken Lettuce Wraps are a light, flavorful, and protein-rich dish perfect for a quick lunch or dinner. Featuring tender chicken coated in a homemade teriyaki sauce, these wraps are served in crisp lettuce leaves and garnished with sesame seeds and green onion for added crunch and freshness.

Why You’ll Love This Recipe

These lettuce wraps are low in calories and carbohydrates, making them a great choice for anyone watching their intake or following a high-protein or low-carb diet. They’re also quick to prepare, incredibly tasty, and versatile enough to customize with your favorite vegetables or sauces. Whether you’re looking for a healthy weeknight dinner or a simple meal prep option, this recipe delivers on all fronts.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Chicken

• 1 lb boneless skinless chicken breasts, diced

• 1 tsp olive oil

Teriyaki Sauce

• 1/4 cup soy sauce, preferably low sodium

• 1/4 cup water

• 1 tbsp honey

• 1 tbsp rice vinegar

• 1 tbsp cornstarch

• 1 tsp sesame oil

• 2 tsp fresh ginger, grated

• 2 cloves of garlic, minced

For Serving

• Sweet gem lettuce

• 1 tsp sesame seeds

• Green onion, sliced

Directions

1. In a bowl, whisk together soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, grated ginger, and minced garlic to make the teriyaki sauce.

2. Heat olive oil in a skillet over medium-high heat. Add diced chicken and cook for about 5 minutes on one side. Flip the chicken and cook for another 3 minutes until lightly browned.

3. Pour the prepared teriyaki sauce into the skillet with the chicken. Reduce the heat and cook for an additional 3–5 minutes until the sauce thickens and evenly coats the chicken.

4. Arrange lettuce leaves on a serving platter. Fill each leaf with a portion of the teriyaki chicken.

5. Garnish with sesame seeds and sliced green onion. Serve immediately.

Servings and Timing

This recipe makes approximately 4 servings.
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes

Variations

• Substitute chicken with ground turkey or tofu for a different protein option.

• Add finely chopped vegetables like carrots, red bell peppers, or water chestnuts for added texture and flavor.

• For a spicy version, add a drizzle of sriracha or sprinkle red pepper flakes into the sauce.

• Try butter lettuce, romaine, or even cabbage leaves if sweet gem lettuce is unavailable.

Storage/Reheating

Store leftover teriyaki chicken in an airtight container in the refrigerator for up to 3 days.
To reheat, warm the chicken in a skillet over medium heat or microwave it for 1–2 minutes until heated through.
Lettuce leaves should be stored separately and assembled fresh when serving.

FAQs

How many calories are in one lettuce wrap?

Each wrap contains approximately 160 calories, depending on the size of the lettuce leaf and exact portion of chicken.

Can I make this recipe ahead of time?

Yes, the chicken and sauce can be made in advance and stored in the fridge. Assemble wraps just before serving.

Is this recipe gluten-free?

To make it gluten-free, use tamari instead of regular soy sauce.

Can I use store-bought teriyaki sauce?

Yes, but the homemade version in this recipe is lower in sugar and sodium, and more customizable.

What lettuce is best for wraps?

Sweet gem, butter lettuce, and romaine are all good options due to their sturdy leaves.

Can I freeze the teriyaki chicken?

Yes, the cooked teriyaki chicken can be frozen for up to 2 months. Thaw and reheat before serving.

What sides go well with these wraps?

Try serving them with steamed rice, sautéed vegetables, or a light Asian slaw.

Can I use ground chicken instead of diced breast?

Absolutely, ground chicken works well and cooks even faster.

How do I prevent the lettuce from getting soggy?

Keep the lettuce dry by washing and patting it thoroughly before use, and store it separately from the hot filling.

Are these lettuce wraps spicy?

No, the base recipe is mild. You can add chili sauce or flakes if you prefer some heat.

Conclusion

Teriyaki Chicken Lettuce Wraps are a delicious and nutritious meal option that’s quick to prepare and easy to enjoy. With tender chicken in a savory-sweet sauce nestled in crisp lettuce leaves, this dish offers a refreshing take on traditional wraps. Perfect for a healthy lunch or light dinner, these wraps are sure to become a staple in your recipe rotation.

Teriyaki Chicken Lettuce Wraps (Low Calorie)

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• Author: Emma Delaney
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Dinner, Appetizer
• Method: Stovetop
• Cuisine: Asian-Inspired
• Diet: Vegetarian

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Description

These low-calorie Teriyaki Chicken Lettuce Wraps are a healthy, flavorful twist on classic Asian takeout. Packed with lean protein, homemade teriyaki sauce, and fresh lettuce leaves, they’re perfect for a light lunch, dinner, or appetizer that doesn’t skimp on taste.

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Ingredients

Chicken:
▢ 1 lb boneless skinless chicken breasts, diced
▢ 1 tsp olive oil

Teriyaki Sauce:
▢ 1/4 cup soy sauce (preferably low sodium)
▢ 1/4 cup water
▢ 1 tbsp honey
▢ 1 tbsp rice vinegar
▢ 1 tbsp cornstarch
▢ 1 tsp sesame oil
▢ 2 tsp fresh grated ginger
▢ 2 cloves garlic, minced

For Serving:
▢ Sweet gem lettuce leaves
▢ 1 tsp sesame seeds
▢ Sliced green onions

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Instructions

• In a small bowl, whisk together soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, grated ginger, and minced garlic until well combined.

• Heat olive oil in a skillet over medium-high heat.

• Add diced chicken and cook for 5 minutes on one side until golden, then flip and cook an additional 3 minutes.

• Pour the prepared sauce into the skillet, coating the chicken.

• Lower the heat and cook for another 3-5 minutes until the sauce thickens and coats the chicken well.

• Arrange sweet gem lettuce leaves on a serving plate and fill each with a spoonful of teriyaki chicken.

• Sprinkle with sesame seeds and sliced green onions before serving.

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Notes

• Use tamari or coconut aminos for a gluten-free version.

• Great for meal prep or party appetizers.

• You can sub iceberg or butter lettuce if sweet gem isn’t available.

• Add chopped veggies like carrots or cucumber for crunch.