Low-Carb Chicken & Cheddar Lettuce Wraps

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This fresh, crunchy wrap sandwich is brimming with vegetables, yet still delivers a satisfying amount of protein thanks to the chicken and cheese. Crisp iceberg lettuce is what keeps this wrap sandwich ultra low in carbs (just 4 grams per serving). The hardest part of this 10-minute recipe is rolling the sandwich, but our parchment paper trick makes it infinitely simpler.

By
Marianne Williams
Marianne Williams
Marianne Williams

Marianne Williams has been a test kitchen professional for Dotdash Meredith since 2016. Her recipes have been featured in many publications, including Food & Wine, Real Simple, Southern Living, Health, Rachael Ray and other print and digital brands.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Low-Carb Chicken and Cheddar Lettuce Wraps on a cutting board
Photo: Jennifer Causey
Active Time:
10 mins
Total Time:
10 mins
Servings:
2
Nutrition Profile:
Nut-Free Soy-Free High-Protein Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon canola mayonnaise

  • 1 tablespoon stone-ground mustard

  • 5 iceberg lettuce leaves

  • 3 ounces rotisserie chicken breast, shredded

  • 2 tomato slices

  • ½ cup alfalfa sprouts (1/2 oz.)

  • ½ (4 ounce) cucumber, sliced

  • 2 tablespoons thinly sliced red onion

  • 1 (2-oz.) sharp Cheddar cheese slice

Directions

  1. Stir together 1 tablespoon mayonnaise and 1 tablespoon mustard in a small bowl; set aside. Stack iceberg lettuce leaves on a large piece of parchment paper. Shingle leaves from left to right while stacking to create an 8- x 9-inch rectangle, with 9-inch side facing you.

  2. Spread mayonnaise mixture on lower half of iceberg leaves, making sure to spread all the way to the edges. Place 3 ounces chicken in center of mayonnaise mixture. Top with 2 tomato slices, 1/2 cup sprouts, 4 ounces sliced cucumber, 2 tablespoons sliced onion and cheese slice.

  3. Using parchment as a guide and starting with side closest to you, roll into a tight log. Once completely rolled, roll remainder of parchment around lettuce. Cut in half, and serve.

Originally appeared: Cooking Light

Nutrition Facts (per serving)

208 Calories
13g Fat
4g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 half of wrap
Calories 208
% Daily Value *
Total Carbohydrate 4g 1%
Dietary Fiber 2g 7%
Total Sugars 2g
Protein 20g 40%
Total Fat 13g 17%
Saturated Fat 7g 35%
Sodium 475mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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