Healthy PF Chang’s Copycat Chicken Lettuce Wraps: Your Go-To for Delicious & Diet-Friendly Meals
Craving the irresistible flavors of PF Chang’s Chicken Lettuce Wraps but looking for a healthier alternative? Your search ends here! These Healthy Chicken Lettuce Wraps are a spectacular copycat recipe, designed to bring all the deliciousness of the restaurant favorite right into your kitchen in just minutes. Packed with lean protein and an abundance of fresh vegetables, these wraps are not only incredibly tasty but also align perfectly with various dietary plans, including the 21 Day Fix, 2B Mindset, and Weight Watchers. Plus, they are naturally gluten and dairy-free, making them accessible to even more food lovers!
Last week, we delved into the savory world of Instant Pot Asian Flank Steak Wraps, but this week, prepare for another delightful treat that’s just as easy to make and equally satisfying. You might think calling lettuce wraps a “treat” sounds a bit over the top, but trust me, once you taste this healthy version of the iconic PF Chang’s dish, you’ll understand completely.
For anyone who has experienced the joy of PF Chang’s Chicken Lettuce Wraps, the idea of creating a healthy, homemade version that tastes just as good is nothing short of a dream come true. We all deserve to indulge in delicious appetizers and meals without compromising our health goals, right?
Why Choose This Healthier Copycat Recipe?
While the original PF Chang’s Chicken Lettuce Wraps are undeniably delicious, their nutritional statistics can be quite daunting. A single serving at the restaurant can clock in at almost 700 calories, nearly 2000mg of sodium, 27 grams of fat, and a staggering 28 grams of sugar. And let’s be honest, for many, these are just an appetizer before the main course! These figures are hard to ignore once you see them, especially when you’re trying to maintain a balanced diet.
My version offers a drastically improved nutritional profile. We’ve managed to create a dish that has less than HALF the calories per serving, primarily by focusing on lean protein and an abundance of fresh vegetables instead of excessive carbs and sugar. In fact, the meat mixture alone contains a generous 2 cups of vegetables, not even counting the crisp lettuce leaves you’ll use for wrapping!
The secret to our healthier yet incredibly flavorful sauce lies in mindful ingredient choices. We use only 1 tablespoon of maple syrup for sweetness, which means this recipe contains about a third of the sugar found in the restaurant version. Most of the sweetness actually comes from natural sources like onion and the coconut sap in coconut aminos. Speaking of coconut aminos, this healthy soy sauce substitute is a game-changer, reducing the sodium content of this recipe to just 1/5 of what you’d find at the popular chain. This makes our lettuce wraps an excellent choice for anyone watching their sodium intake.
Even if you’re not overly concerned with nutritional numbers, you need to know that these lettuce wraps are genuinely, incredibly delicious. So good, in fact, that my husband—who makes it a point to remind me he “hates water chestnuts” at every possible opportunity—devoured three servings, water chestnuts and all! I was even considering making them without water chestnuts for him next time, but it seems that won’t be necessary!
To give you a glimpse into just how simple and quick these healthy lettuce wraps are to prepare, here’s a short video:
Frequently Asked Questions about Healthy Chicken Lettuce Wraps
How to Make Healthy Chicken Lettuce Wraps Without Hoisin Sauce?
Many traditional copycat PF Chang’s Chicken Lettuce Wrap recipes rely on hoisin sauce for their distinctive flavor. However, hoisin sauce typically contains a significant amount of sugar and isn’t considered an approved ingredient for certain diets like the 21 Day Fix. This recipe ingeniously bypasses pre-made hoisin sauce by using a homemade sauce blend. Our unique combination of maple syrup, white wine vinegar, coconut aminos, peanut or almond butter, sesame oil, fresh ginger, and garlic creates a perfectly balanced, savory, and slightly sweet flavor profile that’s utterly delicious and much healthier, proving you don’t need hoisin for amazing results!
Are These Copycat PF Chang’s Lettuce Wraps Truly Healthy?
Absolutely! This recipe was specifically developed to be a healthier rendition of the restaurant classic. We’ve significantly reduced the calorie, sugar, and fat content while boosting the lean protein and fresh vegetable components. The result is a flavorful meal that satisfies your takeout cravings without derailing your health and fitness goals. It’s a guilt-free indulgence that’s rich in nutrients and still incredibly satisfying.
What are Coconut Aminos and Why Use Them?
Coconut Aminos are my preferred gluten-free and soy-free alternative to traditional soy sauce. Unlike many heavily processed soy sauces, coconut aminos are made from just two simple ingredients: fermented coconut sap and sea salt. This natural condiment is gluten-free, non-GMO, often certified organic, soy-free, MSG-free, kosher, and vegan. Beyond its dietary benefits, it offers a similar umami flavor profile to soy sauce, but with a slightly sweeter, milder taste and significantly lower sodium content. This makes it an ideal choice for enhancing the Asian-inspired flavors in our lettuce wraps while keeping the dish wholesome. If you can’t find them in your local grocery store, my favorite brand of Coconut Aminos is readily available on Amazon.
Why Do These 21 Day Fix Chicken Lettuce Wraps Count as 1/2 Yellow?
With the release of The Ultimate Portion Fix, water chestnuts were reclassified as a yellow container food, whereas they were previously considered a green. To keep this recipe aligned with a 1/2 yellow container count per serving, we’ve adjusted the amount of water chestnuts to half a can. If you prefer to make this a ‘no yellow’ meal, simply omit the water chestnuts entirely. To maintain the veggie count and add more texture, you can substitute them with extra shredded cabbage or carrots, which count as green containers.
Tips for Success & Customization
- Choose the Right Lettuce: Bibb or butter lettuce varieties are ideal for wraps because their leaves are naturally cup-shaped, tender, and sturdy enough to hold the filling without tearing. Romaine hearts can also work if separated carefully.
- Finely Dice Ingredients: For the best texture and flavor distribution, make sure to finely dice your onions, mushrooms, and water chestnuts. This ensures every bite is balanced and the ingredients cook evenly.
- Flavor Boosting: Don’t shy away from adding extra fresh ginger and garlic to your sauce or while sautéing the chicken mixture. These aromatics are key to the vibrant Asian-inspired flavors.
- Spice It Up: If you love a little heat, a dash of Sambal Oelek chili paste or sriracha can be added to the sauce or as a garnish. Adjust to your personal preference!
- Meal Prep Friendly: The chicken filling can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 3-4 days. When ready to eat, simply reheat the filling and serve with fresh lettuce leaves. This makes for a quick and healthy lunch or dinner option during busy weekdays.
- Vary Your Veggies: Feel free to experiment with other finely diced vegetables. Bell peppers, shredded carrots, snow peas, or even finely chopped broccoli florets can be wonderful additions, adding more nutrients and crunch.
- Protein Alternatives: While ground chicken is fantastic, this recipe can easily be adapted with other lean ground meats like turkey or even finely crumbled extra-firm tofu for a vegetarian option.
These Healthy Chicken Lettuce Wraps are more than just a meal; they’re a testament to how flavorful and satisfying healthy eating can be. They’re quick, easy, and endlessly customizable, making them a perfect addition to any weekly meal rotation. Enjoy the fresh, vibrant tastes and the satisfying crunch!
Love this recipe and craving more healthy Asian-inspired dishes? Be sure to try my Homemade Hibachi Steak and Hibachi Chicken recipes for other delicious and diet-friendly options!
Healthy Chicken Lettuce Wraps | PF Changs Copycat Lettuce Wraps
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Ingredients
For sauce:
- 1 tablespoon maple syrup
- 2 teaspoons white wine vinegar
- ⅓ cup coconut aminos
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon sesame oil
- 1-2 tablespoons minced ginger I do 2+
- 1 clove garlic
For chicken mixture:
- 1 lb lean ground chicken WW, use 98% FF
- 2 teaspoon olive oil
- ½ small yellow onion diced
- 1 1/2 cups diced baby bella mushrooms about 5 oz
- 4 oz water chestnuts drained rinsed and diced (1/2 can)
- 2 cloves garlic minced
- 1 tablespoon green onion diced
- 1 tablespoon fresh cilantro
- Bibb/butter lettuce
- Sambal Oelek chili paste/sauce optional
Instructions
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In a small bowl, thoroughly whisk together all the ingredients for the sauce (maple syrup, white wine vinegar, coconut aminos, peanut/almond butter, sesame oil, minced ginger, and minced garlic clove). Set aside, allowing the flavors to meld and deepen as you prepare the rest of the meal.
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Heat the olive oil in a large skillet or wok over medium-high heat. Add the diced yellow onions and sauté them for 3-5 minutes until they become translucent and fragrant, filling your kitchen with a wonderful aroma. Next, add the lean ground chicken to the pan. Break it apart with a spoon and cook until it is fully browned and cooked through, ensuring no pink remains. Drain any excess fat if necessary.
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Once the chicken is cooked, stir in the additional minced garlic, diced baby bella mushrooms, and the drained, rinsed, and diced water chestnuts. Continue to cook for another 5-7 minutes, stirring occasionally, until the mushrooms are tender and have released their moisture, and the mixture is well combined.
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Pour the prepared sauce over the chicken and vegetable mixture in the pan. Stir everything together thoroughly, ensuring the sauce evenly coats all the ingredients. Allow it to simmer for 2-3 minutes, letting the sauce thicken slightly and the flavors marry beautifully. Remove from heat and garnish generously with diced green onions and fresh cilantro. For an extra zing, feel free to add more fresh ginger to taste if desired.
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To serve, carefully spoon the flavorful chicken and vegetable mixture into individual Bibb or butter lettuce cups. These crisp lettuce leaves act as the perfect, low-carb vessel for your healthy filling. For those who enjoy a little heat, a dollop of Sambal Oelek chili paste on top will add a delightful kick!
Video
Notes
WW: 5 points (per serving) [Calculated using 98% fat free ground chicken]
**You want to divide the pan of filling equally into 4 portions and then place each portion into the lettuce wraps. Depending on how full you make them, and how large your lettuce leaves are, it will be either 2 or 3 wraps total per serving.
Nutrition