When it comes to healthy eating, chicken lettuce wraps are a great option. Lettuce wraps are a low-carb, high-protein alternative to traditional tacos, sandwiches or burgers. Instead of a tortilla or bread, the chicken and other fillings are wrapped inside a lettuce leaf. This simple swap helps to drastically cut down on calories and carbs. But exactly how many calories are in a chicken lettuce wrap? The answer depends largely on the specific ingredients used.
Calories in Lettuce
The lettuce itself contains very minimal calories. One cup of shredded green leaf lettuce only has about 8 calories. Iceberg lettuce has even less, with just 5 calories per cup. Romaine lettuce clocks in at around 10 calories per cup. So the lettuce wrap itself contributes very few calories to the dish.
Calories in Chicken
The chicken provides the bulk of the calories and protein in a lettuce wrap. A 3 ounce portion of boneless, skinless chicken breast contains about 110-120 calories. If using chicken thighs instead of breast, the calorie count goes up to around 140-150 calories for 3 ounces of meat. Going up to a 4 ounce chicken breast will add about 50 more calories. The preparation method also impacts the calories. Grilled chicken breast has the lowest calories. Fried or breaded chicken will have significantly more calories due to the added fat and breading.
Calories in Condiments and Toppings
With just lettuce and chicken alone, a lettuce wrap will contain 120-170 calories or so, depending on portion sizes. But additional toppings and condiments can quickly increase the calorie count of lettuce wraps. Here are the approximate calories for common lettuce wrap add-ons:
- 1 tablespoon ranch dressing: 60 calories
- 1 tablespoon Caesar dressing: 80 calories
- 1 tablespoon taco sauce: 5-15 calories
- 1 tablespoon salsa: 10-15 calories
- 1 tablespoon guacamole: 50 calories
- 1 tablespoon shredded cheddar cheese: 25 calories
- 2 tablespoons crumbled feta cheese: 55 calories
- 1 flour tortilla, cut into strips: 70 calories
- 4-5 tortilla chips: 50 calories
- 1 tablespoon sour cream: 25 calories
- 1 tablespoon chopped avocado: 50 calories
As you can see, salad dressings, cheese and avocado can add a significant number of calories. It’s best to use these items sparingly to keep the wrap lower in calories.
Sample Chicken Lettuce Wrap Calorie Totals
Here are some examples of full chicken lettuce wraps with different ingredients, along with estimated calorie counts:
Simple Chicken Lettuce Wrap
- 4 oz grilled chicken breast: 140 calories
- 1 cup shredded lettuce: 10 calories
- 1 tablespoon salsa: 10 calories
- Total: 160 calories
Chicken Caesar Lettuce Wrap
- 4 oz grilled chicken breast: 140 calories
- 3 large romaine lettuce leaves: 15 calories
- 2 tablespoons light Caesar dressing: 40 calories
- 1 tablespoon Parmesan cheese: 20 calories
- Total: 215 calories
Fajita Chicken Lettuce Wrap
- 4 oz sauteed chicken breast: 150 calories
- 4 large iceberg lettuce leaves: 10 calories
- 2 tablespoons guacamole: 100 calories
- 1 tablespoon sour cream: 25 calories
- 1/4 cup sauteed peppers and onions: 30 calories
- Total: 315 calories
Crispy Chicken Ranch Lettuce Wrap
- 4 oz breaded fried chicken tenders: 220 calories
- 2 large romaine lettuce leaves: 15 calories
- 2 tablespoons ranch dressing: 120 calories
- 1/4 cup shredded cheddar cheese: 110 calories
- 2 slices bacon, cooked and crumbled: 80 calories
- Total: 545 calories
As you can see, loading up the wraps with higher calorie ingredients like fried chicken, bacon, cheese and creamy dressings causes the calorie count to go up considerably compared to a plain grilled chicken version.
Tips for Lightening Up Chicken Lettuce Wraps
Here are some tips to keep your chicken lettuce wraps lighter:
- Use grilled, baked or sautéed chicken instead of fried
- Limit high-fat dressings and sauces
- Load up on veggies like tomatoes, onions, cucumbers, peppers etc
- Use just a sprinkling of shredded cheese instead of large portions
- Omit or limit calorie-dense toppings like guacamole, bacon, tortilla strips
- Use just enough dressing or sauce to lightly coat ingredients instead of drowning the wrap
- Flavor wraps with salsa, mustard, hot sauce, lemon juice instead of creamy dressings
- Choose lower carb wrap fillings like turkey, shrimp, tuna or egg instead of higher fat meats
Nutrition Benefits of Chicken Lettuce Wraps
Besides being low in calories, chicken lettuce wraps offer many important nutrients. Some benefits include:
- Protein – Chicken provides lean protein to help build muscle, curb hunger and support metabolism.
- Vitamin A – Lettuce contains this important vitamin for immune function and vision.
- Fiber – Lettuce provides fiber to promote digestive health and lower cholesterol.
- Vitamin C – Bell peppers, salsa and other veggie toppings offer this antioxidant vitamin.
- Iron – The chicken supplies a highly bioavailable form of iron to prevent anemia.
- Calcium – Cheese and other dairy-based toppings provide bone-building calcium.
Conclusion
Chicken lettuce wraps can range quite a bit in calories based on portion sizes and ingredients used. A simple wrap with grilled chicken, lettuce and salsa can come in under 200 calories. Loading wraps with fried chicken, bacon, avocado and cheese can push the calories up to 500 or more per wrap.
To keep lettuce wraps light, use lean proteins, limit high-calorie toppings and dressings, and bulk up on non-starchy veggies. This allows you to take advantage of the many nutritional benefits of chicken lettuce wraps while avoiding unwanted calories.