As I stood in my kitchen, the enticing aroma of homemade teriyaki sauce wafted through the air, instantly transporting me to a bustling Asian street market. These Low-Calorie Teriyaki Chicken Lettuce Wraps are a delightful way to capture that vibrant flavor without the guilt. Perfect for busy weeknights or meal prep, they offer a scrumptious balance of crunch and umami, packed with an impressive 22 grams of protein per wrap. Whether you’re craving a healthy twist or simply tired of fast food, these lettuce wraps are the answer you’ve been looking for. And the best part? They’re dairy-free and gluten-free, making them suitable for a variety of dietary needs. Curious about how these wraps can transform your meals? Let’s dive into this satisfying recipe together!

Why Are These Wraps a Must-Try?

Flavor Explosion: Each bite of these Teriyaki Chicken Lettuce Wraps bursts with a sweet and savory goodness, making them a satisfying alternative to fast food.

Low-Calorie Delight: With just 161 calories and 22 grams of protein, these wraps are an excellent option for health-conscious eaters.

Meal Prep Friendly: Perfect for busy schedules, whip up a batch ahead of time and enjoy quick, healthy meals throughout the week.

Customizable: Feel free to toss in extra veggies like bell peppers or mushrooms to amp up the nutrition and flavor.

Dietary Friendly: Whether you’re looking for low-carb, gluten-free, or dairy-free options, this recipe caters to diverse dietary preferences.

Transform your weeknight dinners with these delicious, crowd-pleasing wraps that everyone will love! And for more flavor-packed ideas, check out my Buffalo Chicken Crescent and Jamaican Curry Chicken.

Teriyaki Chicken Lettuce Wraps Ingredients

For the Chicken
• Chicken Breasts – Use boneless skinless chicken for a low-fat protein source that’s easy to work with.
• Olive Oil – This adds richness and helps prevent sticking; canola oil is a suitable substitute for frying.

For the Teriyaki Sauce
• Soy Sauce – Essential for that authentic teriyaki flavor; opt for low-sodium for a healthier option, or use tamari or coconut aminos for gluten-free.
• Water – Adjusts the sauce’s consistency for the perfect drizzle over your chicken.
• Honey – Adds natural sweetness; swap with maple syrup for a vegan alternative.
• Rice Vinegar – Brings a tangy bite to the teriyaki sauce.
• Cornstarch – Thickens the teriyaki sauce to keep it from leaking in your wraps.
• Sesame Oil – Infuses a distinctive flavor; while other oils can be used, they may alter the taste slightly.
• Fresh Ginger – Adds an authentic touch; ground ginger can be used in a pinch.
• Garlic – Enhances the overall flavor and provides health benefits.

For the Wraps
• Lettuce – Choose sturdier varieties like romaine or sweet gem for a perfect wrap.
• Sesame Seeds – Offers a nice texture and is optional if allergies are a concern.
• Green Onion – Provides a fresh, aromatic garnish; chives can serve as a substitute if needed.

These Teriyaki Chicken Lettuce Wraps are not just delicious but also fill your meals with joy and health benefits, making them a must-try!

Step‑by‑Step Instructions for Teriyaki Chicken Lettuce Wraps (Low Calorie)

Step 1: Make the Teriyaki Sauce
In a mixing bowl, whisk together ¼ cup of soy sauce, 2 tablespoons of honey, 2 tablespoons of rice vinegar, 1 tablespoon of cornstarch, 2 tablespoons of water, 1 tablespoon of sesame oil, 1 tablespoon of grated ginger, and 2 minced garlic cloves until smooth. Set this flavorful teriyaki sauce aside to thicken while you prepare the chicken.

Step 2: Cook the Chicken
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat for about 2 minutes. Add 1 pound of diced boneless skinless chicken breasts to the pan, ensuring they lay flat. Cook for 5–7 minutes, stirring occasionally, until the chicken is browned on all sides and fully cooked, with an internal temperature of 165°F.

Step 3: Combine Sauce and Chicken
Once the chicken is ready, pour the prepared teriyaki sauce over the chicken in the skillet. Stir well to coat the chicken evenly. Maintain medium-high heat, allowing the sauce to simmer for about 2-3 minutes. Watch closely as it thickens—this will create a deliciously sticky coating for your Teriyaki Chicken Lettuce Wraps.

Step 4: Prepare the Lettuce Wraps
While the chicken is finishing up, rinse and dry your lettuce leaves thoroughly, using sturdy varieties like romaine or sweet gem. Arrange the lettuce on a serving platter, creating a vibrant and inviting base for your wraps. Make sure to keep the leaves intact and ready for filling!

Step 5: Assemble the Wraps
Using a spoon, fill each lettuce leaf with a generous portion of the teriyaki chicken mixture. Aim for about ¼ cup per wrap, or adjust based on your preference. Top each filled lettuce wrap with a sprinkle of sesame seeds and sliced green onions for added texture and flavor.

Step 6: Serve Immediately
Serve the Teriyaki Chicken Lettuce Wraps fresh and warm, allowing everyone to roll their wraps up and enjoy them immediately. For a complete meal, consider pairing these wraps with steamed cauliflower rice or sautéed vegetables for a light yet satisfying feast.

Teriyaki Chicken Lettuce Wraps Variations

Feel free to let your creativity shine as you customize these delicious wraps for your unique taste!

Veggie Boost: Add mushrooms or bell peppers for extra nutrition; simply sauté them with the chicken for a flavorful twist.
Mushrooms can bring an earthy depth, while bell peppers add a delightful crunch. Each bite will be a harmonious mix of flavors and textures.
Herb-Infused: Incorporate fresh cilantro or basil as a topping to brighten the flavor profile.
These fresh herbs can elevate your meal, bringing a burst of freshness to every bite. A little sprinkle goes a long way in enhancing the wraps’ taste!
Spicy Kick: Mix in some sriracha or red pepper flakes to your teriyaki sauce for a fiery twist.
If you enjoy a bit of heat, this addition can take your wraps to the next level. Just be careful with the amount—start small and adjust to your spice level!
Lean Meat Alternatives: Swap chicken for ground turkey or tofu for a different protein option.
Both alternatives provide unique textures: turkey offers a lean meat option, while tofu can soak up the flavors beautifully for a plant-based delight.
Crispier Lettuce: Instead of standard lettuce, try napa cabbage for a sturdier and slightly sweeter wrap.
Napa cabbage leaves can hold up well to the sauce and provide a satisfying crunch that makes for an unforgettable wrap experience.
Sweet & Savory: Drizzle some hoisin sauce or sprinkle chopped pineapple inside the wraps for an added sweet zing.
This fruity addition can elevate your wraps, complementing the savory flavors and creating a beautiful balance in every bite.
Sauce Substitutes: Experiment with peanut sauce or sweet chili sauce for a completely different flavor profile.
These sauces can bring an exciting twist, with peanut adding richness and sweet chili providing harmonic sweetness. They’re great options if you’re looking for something new and exciting.

For even more ideas, consider trying these wraps alongside delightful sides like steamed cauliflower rice or maybe a flavorful bowl of Buffalo Chicken Crescent goodness. The world of homemade meals is yours for the tasting!

Make Ahead Options

These Teriyaki Chicken Lettuce Wraps are perfect for meal prep, allowing you to enjoy quick and healthy meals throughout the week. You can prepare the teriyaki sauce up to 3 days in advance by mixing together the soy sauce, honey, rice vinegar, cornstarch, water, sesame oil, ginger, and garlic; just store it in an airtight container in the refrigerator to keep the flavors fresh. Additionally, you can cook the chicken and store it in the same way for up to 3 days. When you’re ready to serve, simply heat the chicken in a skillet and combine it with the sauce until warmed through, then assemble in fresh lettuce leaves for that delicious crunch. By prepping these components ahead of time, you’ll have nutritious lunches ready in no time, without sacrificing taste!

Expert Tips for Teriyaki Chicken Lettuce Wraps

Choose the Right Lettuce: Use sturdier types like romaine or butter lettuce to ensure your wraps stay intact and manageable.
Avoid Soggy Wraps: Assemble your wraps just before serving to keep the lettuce crisp and avoid any sogginess from the sauce.
Chop Chicken Evenly: For consistent cooking, chop the chicken into uniform pieces to ensure they all cook evenly and retain juiciness in your teriyaki chicken lettuce wraps.
Customize Your Crunch: Feel free to add thinly sliced bell peppers, shredded carrots, or diced cucumbers for extra crunch and nutrition.
Watch the Sauce Thickness: Keep an eye on the teriyaki sauce while cooking; over-thickening can make it difficult to drizzle evenly over your wraps.
Storing Leftovers: Store the chicken and sauce separately from the lettuce to maintain freshness and crunch for your next meal!

What to Serve with Teriyaki Chicken Lettuce Wraps

Pair your delicious wraps with complementary sides and drinks that elevate the whole meal experience.

Steamed Cauliflower Rice: This low-carb side offers a light and fluffy texture, providing a subtle base for the bold flavors of the wraps.
Sautéed Vegetables: A colorful medley of bell peppers, broccoli, and carrots add freshness and crunch, enhancing the overall nutrition of your meal.
Quinoa Salad: Packed with protein and fiber, a refreshing quinoa salad brings additional textures and flavors, balancing the savory chicken perfectly.
Miso Soup: A warm bowl of miso soup adds a comforting touch, with its umami flavors echoing the teriyaki sauce beautifully.
Green Tea: A chilled glass of green tea not only cleanses the palate between bites but also adds a fragrant and wholesome element to your dining experience.
Pineapple Sorbet: Finish off with a light and fruity pineapple sorbet. Its sweetness provides a refreshing contrast to the savory wraps, leaving you satisfied yet eager for more.

How to Store and Freeze Teriyaki Chicken Lettuce Wraps

Fridge: Store leftovers in an airtight container for up to 3 days. Keep the teriyaki chicken and lettuce separate to maintain the wraps’ crunch.

Freezer: If you have extra teriyaki chicken, freeze it in an airtight container for up to 2 months. Thaw overnight in the fridge before reheating.

Reheating: Reheat the chicken in a pan over medium heat until warmed through. Avoid microwaving with lettuce to prevent sogginess; assemble right before serving.

Freshness Tip: For the best flavor and texture, enjoy your Teriyaki Chicken Lettuce Wraps fresh. Assemble the wraps shortly before serving for maximum crunch!

Teriyaki Chicken Lettuce Wraps Recipe FAQs

What are the best lettuce options for wrapping?
For the most satisfying crunch, I recommend sturdy lettuce varieties like romaine, iceberg, or butter lettuce. Romaine adds nice structure, while butter lettuce offers a delicate touch. Choose leaves that are large enough to hold the filling without tearing.

How should I store leftover Teriyaki Chicken Lettuce Wraps?
Great question! Store the leftover teriyaki chicken in an airtight container for up to 3 days. Be sure to keep the lettuce separate from the chicken to ensure your wraps stay crisp and fresh. When you’re ready to enjoy, simply reheat the chicken and assemble with fresh lettuce.

Can I freeze the teriyaki chicken? If so, how?
Absolutely! If you have extra teriyaki chicken, let it cool completely before placing it in an airtight container or zip-top bag. You can freeze it for up to 2 months. When you’re ready to eat, thaw the chicken overnight in the fridge, then reheat on the stovetop over medium heat, ensuring it warms through without getting dry.

What if my teriyaki sauce doesn’t thicken?
If your teriyaki sauce isn’t thickening, there might not be enough cornstarch. Try mixing 1 tablespoon of cornstarch with 2 tablespoons of cold water—this creates a slurry. Add it to the simmering sauce and stir well, cooking for an additional minute or two until it thickens up nicely.

Are Teriyaki Chicken Lettuce Wraps suitable for people with dietary restrictions?
Yes! These wraps can easily be adapted for various dietary needs. Use gluten-free tamari instead of soy sauce for a gluten-free option. For a dairy-free meal, the recipe is naturally dairy-free as is. If you have allergies to sesame, simply omit the sesame seeds, and feel free to customize with your favorite vegetables!