Enjoy the perfect blend of crunch and flavor with these keto-friendly lettuce wraps, inspired by PF Chang's signature dish. These Asian wraps, featuring a tasty chicken filling and crisp lettuce, are a family favorite suitable for any meal. They are gluten-free, dairy-free, low-carb, and keto-friendly.
Why This Recipe Works
These lettuce wraps are quick to prepare and ideal for various occasions, be it an appetizer, lunch, or dinner. They are customizable, allowing you to adjust the spice level to suit your preferences, making them perfect for pleasing a crowd.
Key Ingredients
- Ground Chicken: This recipe utilizes ground chicken due to its lower calorie and fat content. You can also use ground pork or beef as alternatives, or even finely diced chicken. For a vegetarian option, consider using cauliflower or mushrooms.
- Lettuce: Lettuce leaves serve as the wrap for the filling. Sturdy and healthy options like romaine or butter lettuce are best. Butter lettuce is suitable as an appetizer. Romaine lettuce is larger and longer than butter lettuce.
- Soy Sauce: Soy sauce imparts an umami flavor to the dish. Opt for low-sodium soy sauce to manage the salt content.
- Hoisin: This tangy sauce, crafted from fermented soybeans, introduces a rich umami flavor. When selecting hoisin sauce, check for gluten-free labels.
- Water Chestnuts: Water chestnuts contribute a crunchy texture. They can be found in Asian grocery stores or online. If you need a substitute for water chestnuts, you can use one of these options: Jicama, Celery or Bamboo Shoots.
- Mushrooms: Mushrooms add an earthy flavor that pairs well with chicken. Cremini mushrooms are a good option, but shiitake or diced white button mushrooms can also be used.
- Sesame Oil: This oil provides a classic Asian aroma.
- Rice Wine Vinegar: Cuts through the richness and balances out flavors.
- Monk Fruit Sweetener: Optional but recommended if you like a touch of sweetness.
- Chili Garlic Sauce: Your ticket to spice town.
- Cilantro and Green Onions: Fresh herbs to give that final, fragrant lift.
Making Keto PF Chang's Lettuce Wraps
Here’s how to make these delicious lettuce wraps:
1. Prepare the Sauce
In a small bowl, combine the following ingredients:
- 5 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons rice wine vinegar
- 2 tablespoons hoisin sauce
- Lime juice, salt, and black pepper to taste
Set the sauce aside. If you're following a strict keto diet, you can make your own hoisin sauce to avoid the high sugar content found in store-bought versions.
Read also: Easy Low-Carb Cheese Crackers
2. Sauté the Mushrooms
Heat some cooking oil in a medium or large non-stick skillet over medium heat. Sauté 8-10 mushrooms in the skillet over medium-high heat until they begin to soften, approximately 2-3 minutes. Then, set them aside.
3. Cook the Chicken
In the same skillet, add a little more oil and cook 1 pound of ground chicken until it turns brown. When the chicken is halfway cooked, add ½ cup yellow onion, 2 minced garlic cloves, 1 teaspoon fresh ginger, and 1 pinch of crushed red chili pepper flakes.
4. Combine and Simmer
Add the sautéed mushrooms back into the skillet, then mix in 8 ounces of chopped water chestnuts and the prepared sauce. Stir everything together and let it simmer for a minute or two, allowing the flavors to meld.
5. Assemble the Wraps
Prepare your lettuce leaves and fill each one with about 2 heaping tablespoons of the chicken mixture.
Tips for the Perfect Lettuce Wraps
- Lettuce Selection: For making wraps, use firm, crisp lettuce with big leaves. Romaine or butter lettuce are excellent choices.
- Spice It Up: If you want the wraps spicy, add more of the red pepper flakes or extra ginger. Alternatively, add chili garlic sauce.
- Control the Salt: Use low-sodium soy sauce to control the salt in your food.
- Add Crunch: Consider adding sprouted mung beans or similar sprouts to the wraps for a crunchy texture. You can also sprinkle crushed peanuts or cashews on top for added crunch.
- Ingredient Prep: Finely chop ginger and garlic to really bring out their flavor while cooking.
- Veggie Crunch: Add bell peppers and mushrooms towards the end of cooking to keep them crisp.
- Serving Style: Serve the lettuce wraps with small bowls of extra tamari, chili garlic sauce, and a sprinkle of sesame seeds. This allows everyone to customize their wraps to their liking.
Serving and Storing
- Serving: Assembled lettuce wraps should be eaten right away to prevent the lettuce from becoming soggy.
- Storing: The chicken filling can be stored in an airtight container in the refrigerator for up to four days. It's a wonderful meal prep option.
- Reheating: If you freeze the filling, thaw it overnight in the fridge before reheating.
- Freezing: The filling can be frozen for later use.
- Making Ahead: Cook a big batch of chicken mixture and freeze some for later if you have a busy week.
- Leftover meat mixture: have it over cauliflower rice or use it in stuffed zucchini!
Health Benefits
Lettuce wraps are a healthier, lower-calorie alternative to bread. Swapping bread for lettuce wraps is a tasty way to cut calories if you're trying to lose weight. These Chicken Lettuce Wraps are gluten-free, low-carb, and keto.
Read also: Keto Calorie Counting: A Detailed Guide
Variations
- Vegan Version: Swap the ground meat for vegetarian crumbles or cauliflower.
- Thai Peanut Sauce: Try these wraps with Thai Peanut Sauce for a different flavor profile.
- Whole30/Paleo: Use coconut aminos instead of soy sauce, and almond butter instead of peanut butter. Ensure your hot sauce is Whole30-compliant.
Addressing Common Concerns
- High Carb Count: Traditional PF Chang's lettuce wraps can be high in carbs due to the sugar content in hoisin sauce. This keto version replaces the high-sugar ingredients with low-carb alternatives.
- Finding Ingredients: If you can’t find cremini mushrooms, you can also use shiitake or diced white button mushrooms. Water chestnuts can be found in Asian grocery stores or online, but jicama, celery, or bamboo shoots can be used as substitutes.
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