These Keto Asian Chicken Lettuce Wraps will remind you of the chicken lettuce wraps served by P. F. Chang’s, a popular Asian-themed restaurant offering a variety of Asian dishes.
The main ingredients are chicken, lettuce and of course the delicious sauce, which can be keto-friendly if you make your own hoisin sauce without regular sugar.
Chicken meat is a great source of protein, while lettuce is a low-carb veggie that contains only 1.3g of net carbs per serving. You can of course use turkey or pork or even make vegetarian ones with mushrooms and tofu.
An advantage of this recipe is that you can make the sauce ahead of time and it will keep in the fridge for several days. It’s easy then to simply put the dish together quickly for a tasty meal.
If you haven’t made the sauce ahead of time these Keto Asian Chicken Lettuce Wrap can be prepared in less than 30 minutes and can be served for lunch or dinner, and even during weekend gatherings.
This recipe does contain carrots which for some levels of keto would be too many carbs. In fact the whole dish would be about 12g net carbs per portion. If you want to reduce the carbohydrate content then you could replace the carrots with another low carb vegetable such as zucchini or celery.
It also contains hoisin sauce which is often high in sugar. Again it depends on what level of carbs you stick to as to whether or not you want to include it. Better to make you own if you can.
Dangers of cooking with polyunsaturated oils
The oil that Sara uses in the video demo is canola oil. I don’t recommend using this unless cold pressed it will have gone through some processing which makes it unhealthy. Not only that but when heated polyunsaturated oils generate high levels of aldehydes. These are oxidative products which create free radicals which are harmful to our cells.
The same applies to most vegetable oils that you find on supermarket shelves. You can find out more in this article on the BBC, England site where they did some experiments on the effect of heating various oils.
Much better in my view to use some good quality avocado oil, butter or ghee. Olive oil is a possibilty but some health experts say that the benefits of the oil are destroyed when it’s heated. Sunflower oil should not be heated either as it’s polyunsaturated and easily damaged by heat.
For another similar recipe check out this Keto Lettuce Wraps with Chicken or Turkey. These lettuce wraps include mushrooms and chestnuts and calls for coconut aminos in place of tamari which is gluten free soy sauce.
Keto Asian Chicken Lettuce Wraps
- 1 lb. ground free range chicken
- 1 tbsp avocado oil
- 3 tbsp low sugar hoisin sauce (home made without sugar)
- 1 tsp sesame oil
- 2 tbsp tamari
- 2 tbsp rice vinegar
- 1 garlic clove, minced
- 1 yellow onion, diced
- 2 green onions, sliced
- 1 tsp grated fresh ginger
- ½ tsp red pepper flakes
- 1 cup matchstick carrot, zucchini or celery
- 1 head bibb lettuce
- ½ tsp sesame seeds
- Wash the lettuce and seperate into leaves to make the wraps.
- Heat the oil over medium-high heat in a large frying pan.
- Cook the chicken meat for about 5 – 6 minutes and breaking it up with the side of a spoon until it’s no longer pink.
- Add the onion and cook for 2 -3 minutes until soft and tanslucent stirring occasionally.
- Next, add the garlic and ginger and cook for about a minute or until they become fragrant.
- Stir in the tamari, hoisin sauce, sesame oil, rice vinegar, and red pepper flakes.
- Add the sliced carrots or other low carb veg and green onions. Continue to cook until the carrots are heated through, which should take about 1 to 2 minutes.
- When cooked, spoon the mixture into each of the lettuce leaves.
- Garniish with the sesame seeds and serve.
- If there is leftover filling, you can store it in the refrigerator for up to three days.
Check out this video demo of how to prepare these keto Asian chicken lettuce wraps.
Image by Meal Makeover Moms