These Teriyaki Chicken Lettuce Wraps are a flavorful, low-calorie twist on a takeout favorite. Tender chicken is sautéed and coated in a homemade teriyaki sauce, then wrapped in crisp lettuce leaves for a satisfying, protein-rich meal. Each wrap is under 200 calories, low in carbs, and loaded with flavor—perfect for lunch, dinner, or meal prep.

Full Recipe:

Ingredients

For the Chicken:

• 1 lb boneless, skinless chicken breasts, diced

• 1 tsp olive oil

For the Teriyaki Sauce:

• ¼ cup soy sauce (preferably low sodium)

• ¼ cup water

• 1 tbsp honey

• 1 tbsp rice vinegar

• 1 tbsp cornstarch

• 1 tsp sesame oil

• 2 tsp fresh ginger, grated

• 2 cloves garlic, minced

For Serving:

• Sweet gem lettuce (or romaine, baby bib, cabbage leaves)

• 1 tsp sesame seeds

• Green onions, sliced

Directions

1. In a small bowl, whisk together soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic. Set aside.

2. Heat olive oil in a skillet over medium-high heat. Add diced chicken and cook for 5 minutes on one side, then flip and cook for an additional 3 minutes, until lightly browned.

3. Pour the prepared sauce over the chicken. Reduce heat and simmer for 3–5 minutes until the sauce thickens and coats the chicken evenly.

4. Arrange lettuce leaves on a serving platter. Spoon the teriyaki chicken into each leaf.

5. Garnish with sesame seeds and sliced green onions. Serve immediately.

Nutrients (Per 1 Lettuce Wrap – Approximate)

• Calories: 161 kcal

• Carbohydrates: 7.1g

• Protein: 22g

• Fat: 4.5g

• Saturated Fat: 1.8g

• Polyunsaturated Fat: 2.7g

• Cholesterol: 66mg

• Sodium: 503mg

• Fiber: 0.7g

• Sugar: 3.8g

Homemade Teriyaki Sauce for Fresh, Clean Flavor

The secret to this dish lies in the homemade teriyaki sauce. Unlike store-bought versions that can be packed with added sugar, preservatives, and sodium, this sauce is made from wholesome, pantry-friendly ingredients like low-sodium soy sauce, honey, rice vinegar, and fresh ginger and garlic. It strikes a perfect balance of sweet, salty, and tangy, coating the chicken in a glossy glaze that clings to every bite. The sauce is simmered just long enough to thicken, creating that sticky-sweet teriyaki finish you know and love—without the additives.

Tender Chicken with a Savory Kick

Diced boneless, skinless chicken breast forms the hearty base of these lettuce wraps. It cooks quickly in a hot skillet, turning golden and juicy in just minutes. Once coated in teriyaki sauce, the chicken takes on an irresistible umami flavor that’s both rich and satisfying. Because it’s lean and packed with protein, it makes a fantastic option for anyone focused on healthy eating or looking to add more protein to their meals. The quick cook time also means you can have these wraps on the table in less than 30 minutes, making them a go-to for busy weeknights.

Crisp Lettuce Wraps for a Refreshing Crunch

Instead of tortillas or buns, this recipe uses fresh lettuce leaves to cradle the chicken. Sweet gem, romaine, baby bibb, or even sturdy cabbage leaves work well here, providing a crisp contrast to the tender, saucy chicken. Lettuce not only cuts down on carbs and calories, but also adds freshness and texture that brighten each bite. The result is a handheld wrap that’s both light and satisfying, making you feel full without feeling weighed down. It’s the kind of meal that tastes indulgent while actually being very wholesome.

Great for Meal Prep and Make-Ahead Meals

These Teriyaki Chicken Lettuce Wraps are meal prep friendly and easy to store. You can prepare the chicken and teriyaki sauce ahead of time, then reheat and assemble the wraps whenever you’re ready to eat. Store the chicken in an airtight container in the fridge for up to four days. Keep the lettuce separate to maintain its crispness. When you’re ready to enjoy, just reheat the chicken briefly and spoon it into the chilled lettuce leaves. It’s an ideal lunch option for work or school and a great alternative to traditional meal-prep bowls.

Perfect for Entertaining or Family-Style Dinners

Lettuce wraps are naturally fun, interactive, and shareable. Set them out family-style with the chicken in a bowl, lettuce leaves on a platter, and toppings like sliced green onions, sesame seeds, or even crushed peanuts or shredded carrots. This setup allows everyone to build their own wrap, tailoring each one to their taste. It’s a great option for casual entertaining, game nights, or even kids’ dinners, where building your own food can make mealtime more exciting and enjoyable. It’s also naturally gluten-free if you use tamari instead of soy sauce, and it’s easy to adjust for other dietary needs.

Big Flavor with Nutritional Balance

Despite their bold, restaurant-worthy taste, these wraps are impressively well-balanced in terms of nutrition. With around 22 grams of protein per serving and minimal fat, they provide sustained energy and support muscle repair. The low-carb content makes them suitable for those following ketogenic, paleo, or low-glycemic diets. The addition of fresh lettuce increases your fiber and vitamin intake, and the ginger and garlic in the sauce offer natural anti-inflammatory and immune-boosting properties. Every bite delivers clean energy, satisfying flavor, and essential nutrients your body needs to thrive.

A Flexible Recipe That Encourages Creativity

While the classic chicken version is delicious on its own, these wraps are endlessly customizable. Swap in ground chicken, turkey, or tofu for a different protein source. Add shredded carrots, chopped cucumbers, or bell peppers for extra crunch and color. For a spicy kick, mix in a dash of sriracha or top with jalapeño slices. You can even double the teriyaki sauce and use it as a glaze for roasted vegetables or noodles on another day. This kind of flexibility makes the recipe a valuable staple for anyone who wants to mix and match flavors without getting bored.

Ideal for Clean Eating Without Sacrificing Satisfaction

Too often, clean eating is associated with bland, boring meals. These lettuce wraps prove that eating healthfully can be exciting, flavorful, and completely satisfying. Because every ingredient is chosen for both its taste and nutritional value, there’s no need to compromise. The natural sweetness from honey, the umami from soy sauce, the brightness from vinegar, and the freshness from lettuce all work together to create a crave-worthy combination. Whether you’re counting calories, managing macros, or simply want to enjoy a lighter meal that still delivers, these wraps are a clear winner.

Family-Friendly and Kid-Approved

If you’re trying to get kids to eat more lean protein and fresh vegetables, this recipe is a great place to start. The build-your-own aspect makes it fun, while the sweet-savory flavor of the teriyaki sauce is universally loved. The lettuce leaves can easily be swapped for whole grain tortillas for younger eaters or served alongside rice if desired. The chicken filling is soft, easy to chew, and familiar in taste, making it an approachable introduction to new textures and flavors for even the pickiest of eaters.

Conclusion

Teriyaki Chicken Lettuce Wraps offer a delicious, light, and healthy spin on a takeout classic. With juicy chicken coated in homemade teriyaki sauce and served in crisp lettuce cups, they deliver restaurant-quality flavor with the convenience of a home-cooked meal. Whether you’re prepping lunches for the week, looking for a quick dinner, or entertaining guests with a hands-on meal, these wraps are sure to impress. They’re low in calories, high in protein, and full of bold, satisfying taste. Add them to your weekly meal rotation and enjoy a meal that’s fresh, flavorful, and good for you—bite after bite.