What is PF Chang's lettuce wraps made of?

Juicy chicken, shiitake mushrooms, and water chestnuts combined in a killer Chinese sauce, nestled in a lettuce leaf and garnished with fried rice noodles .

Why are PF Chang's lettuce wraps so high in carbs?

Why Are PF Changs Lettuce Wraps So High in Carbs? Sugar. Many of the ingredients are loaded in sugar. The main culprit is hoisin sauce .

What lettuce is best for lettuce wraps?

You can use any type of green leafy lettuce for lettuce wraps, but popular types of lettuce include Boston bib lettuce and romaine hearts . Cabbage leaves or jicima wraps would also work great.

What oil does PF Changs use?

As a bastion of Asian fusion cuisine, PF Chang's offers a tantalizing array of dishes that dance on the palate. However, for those who prioritize health alongside flavor, the widespread use of soybean oil serves as a caveat.

Are lettuce wraps healthy for weight loss?

Swapping a carb-heavy tortilla with lettuce is a great way to save on calories and carbs .

Are lettuce wraps healthier than bread?

Lettuce wraps are much lower in calories than bread , and they are very fresh. Corn Tortillas → Corn tortillas tend to be cleaner than regular bread. You can even use a tortilla to replace a pizza crust which is much lighter option.

Is eating lettuce wraps healthy?

Lettuce wraps are lower in calories and carbohydrates than bread wraps . This can be beneficial for people who are trying to lose weight or manage their blood sugar levels. Lettuce wraps are a good source of fiber, which can help promote regular bowel movements, lower cholesterol levels, and help with weight management.

How do you keep lettuce wraps crisp?

Minimizing moisture is also critical for extending the life of lettuce. That's why, whether you use a container or a bag for storage, a towel placed inside helps to absorb moisture and keep lettuce fresh and crisp for longer.

What's the healthiest lettuce?

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

How do you cut iceberg lettuce for chicken lettuce wraps?

How do you cut lettuce for lettuce wraps? It's actually very simple! Just cut the bottom part of the head of lettuce off. Then carefully peel away each lettuce leaf!

What are lettuce wraps made of?

Tips For Making Chicken Lettuce Wraps Use ground chicken, or mince chicken breasts or thighs for the filling. Round out the filling with some diced mushrooms, water chestnuts, garlic, and ginger. Use Bibb or butter lettuce with small heads and fresh outer leaves.

How many calories is PF Chang's lettuce wraps?

Menu Nutritionals Servings Calories Chang's Chicken Lettuce Wraps 2 330 Chang's Vegetarian Lettuce Wraps 2 260 BBQ Pork Spare Ribs (6) 2 430 Northern Style Spare Ribs (6) 2 380 6 more rows

PF Chang's Chicken Lettuce Wraps {Copycat Recipe}

Home » Recipes » Restaurant Copycats » PF Chang’s Chicken Lettuce Wraps {Copycat Recipe}

By Taylor Stinson | 35 Comments | Posted: 01/09/24 | Updated: 12/07/21

This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

These copycat PF Chang's Chicken Lettuce Wraps are a healthy low carb 30-minute meal made with ground chicken and mushrooms.

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (1)

Ingredients and substitutions

Sesame oil – you could use a neutral cooking oil like olive oil or canola oil, but it’ll have a milder flavour.
sh*ttake mushrooms – swap out for another kind of finely-chopped mushroom of your choice.
Ground chicken – ground turkey or pork would also be good here.
Salt – to taste.
Yellow onion – white onion, shallots or red onion can be used instead.
Garlic – freshly minced garlic is best but jarred minced garlic can be used in a pinch.
Fresh ginger – swap out for 1 tsp. dried ginger powder if you can’t find any fresh ginger.
Soy sauce – coconut aminos or tamari are the best substitutes here.
Sriracha – use another hot sauce or leave this out if you’re not a fan of spice.
Water chestnuts – leave these out if you can’t find them at the store.
Matchstick carrots – or another vegetable of your choice like cucumber.
Green onions – scallions would also be good.
Romaine lettuce – Boston leaf lettuce or iceberg lettuce are also great for lettuce wraps.

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (2)

How to make PF Chang's lettuce wraps

Step 1: Sauté the mushrooms.

Add the mushrooms to a large frying pan and cook until the juices start to reelase.

Step 2: Brown the ground chicken.

Add the ground chicken to the pan with the mushrooms and break up with a spoon. Cook until lightly browned.

Step 3: Add the remaining ingredients.

Add in the onions, garlic, ginger, soy sauce, sriracha, water chestnuts and carrots. Mix everything together and sauté until the ground chicken is fully cooked.

Step 4: Assemble your wraps and serve.

Remove from the heat and stir in the green onions. Add the chicken mixture to the lettuce leaves and serve!

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (3)

Tips & tricks for chicken lettuce wraps

Here are some tips and tricks to ensure your PF Chang's lettuce wraps turn out perfectly every time:

Choose a sturdy lettuce: Romaine, iceberg or Boston leaf lettuce are best and will hold all your toppings without falling apart.
Peel the lettuce: Carefully peel the lettuce away from the head so you have a fully intact lettuce wrap. No cutting required!
Adjust the spice level: Add in more or less sriracha based on your spice tolerance.
Make the filling beforehand: You can cook the chicken filling up to 2 days in advance. Reheat it in a skillet or in the microwave, then add to fresh lettuce wraps and serve.

Frequently Asked Questions

What is the best lettuce for lettuce wraps?

I like to use romaine lettuce for this recipe, because it’s nice and sturdy and provides a nice vessel for the chicken mixture. Boston leaf lettuce would also work, as would iceberg lettuce (which is the lettuce that the original PF Chang’s lettuce wraps are made with).

Can you use ground turkey instead of ground chicken?

Yes! You can use pretty much any kind of ground beef for these lettuce wraps like ground turkey or ground pork.

What do you serve on the side?

These chicken lettuce wraps are super filling on their own, but if you’re looking for side dish ideas, they'd be delicious with some cauliflower fried rice, steamed vegetables or spring rolls!

How many calories are in PF Chang's chicken lettuce wraps?

PF Chang’s lettuce wraps have 330 calories per serving, and each serving contains two lettuce wraps. In comparison, my recipe has 366 calories per serving, but each serving contains three lettuce wraps – so you’re getting a bigger portion size for around the same amount of calories.

Can you make this recipe gluten-free?

This recipe can easily be made gluten-free – all you have to do is swap out the soy sauce for coconut aminos or tamari.

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (4)

Storing and reheating

The leftovers from this recipe will last up to 5 days in the fridge. I recommend storing the lettuce and the filling separately so that the lettuce doesn't get soggy. To reheat the filling, sprinkle a bit of water over top then microwave it for 2 to 3 minutes, stirring halfway through, or reheat it in a skillet on the stovetop.

You can also turn these chicken lettuce wraps into mason jar salads. Add the chicken filling to the bottom of the mason jar, then top with chopped lettuce. You can bring the jars to work then eat them cold! I’d recommend dumping everything into a bowl or a plate as it can be tricky to eat straight from a mason jar.

Freezing this recipe

While you can’t freeze the full lettuce wraps, you can freeze the filling for up to 3 months. After cooking the filling, wait until it cools completely before transferring it to glass containers or Ziploc bags.

When you’re ready to make your lettuce wraps, let the filling defrost in the fridge overnight, then reheat as normal and serve with fresh lettuce. Easy-peasy!

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (5)

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (6)

Make healthy eating easy! Join our Dinner Prep Pro app.

ZERO ADS on over 450 recipes
Customizable weekly meal plans
Grocery and meal prep checklists
Bonus resource library and community

Learn more

More restaurant takeout recipes

Singapore Street Noodles {PF Chang's Copycat}
Panda Express Orange Chicken {Copycat}
PF Chang's Spicy Chicken {Copycat Recipe}

See more related recipes

Meal Prep Tools

You can order water chestnuts online if you can't find them in stores.
Order some coconut aminos if you're looking for a gluten-free alternative to soy sauce.
Grab someglass meal prep bowls if you plan on packing these lettuce wraps up for lunch!
And of course I get all my free-range ground chicken from Butcher Box!
Freeze the filling in glass microwave-safe bowls up to 3 months.
**Get my full list of tools here**

PF Chang’s Chicken Lettuce Wraps {Copycat Recipe}

These copycat PF Chang's Chicken Lettuce Wraps are a healthy low carb 30-minute meal made with ground chicken and mushrooms.

4.98 from 169 votes

Print Pin Rate

WANT TO START EATING HEALTHIER?We've got you covered with a free Dinner Prep Challenge! Register👇

Free challenge!

Servings: 4 servings

Calories: 366kcal

Author: Taylor Stinson

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Ingredients

▢ 1 tbsp sesame oil
▢ 1 lb sh*ttake mushrooms (or any mushrooms will work here, make sure they are finely chopped)
▢ 1 lb ground chicken
▢ 1 pinch salt
▢ 1 yellow onion, diced
▢ 4 cloves garlic minced
▢ 1 tbsp freshly minced ginger (or 1 tsp dried)
▢ 2 tbsp low sodium soy sauce (use coconut aminos for Whole 30 and tamari for gluten free)
▢ 2 tsp sriracha (optional)
▢ 1 (227mL) can water chestnuts, finely chopped
▢ 1/2 cup matchstick carrots
▢ 4 green onions, sliced
▢ 1 head romaine or Boston leaf lettuce

Instructions

Heat sesame oil in a large frying pan over med-high heat. Add mushrooms and cook for 4-5 minutes until juices start to release, then add chicken, season with a pinch of salt, and break up with a slotted spoon, cooking for 2 minutes until lightly browned.
Add onions, garlic, ginger, soy sauce, sriracha, water chestnuts and carrots, mixing all together and sauteing until chicken is fully cooked, about 8-10 minutes. Remove from heat and stir in green onions.
Add chicken mixture to lettuce leaves then serve and enjoy!

Video

Notes

Romaine, Boston leaf and iceberg lettuce are best for lettuce wraps.

Make these wraps vegetarian by swapping out the ground chicken for extra veggies or tofu.

To make this recipe keto, swap out the soy sauce for coconut aminos and use lower-carb veggies.

Store the filling in the fridge for up to 5 days. Reheat in the microwave for 2-3 minutes or in a skillet on the stovetop.

Turn the lettuce wraps into mason jar salads! Layer the chicken mixture in the bottom and top with chopped lettuce.

Freeze the filling for up to 3 months. Defrost in the fridge overnight then reheat as normal.

Nutrition

Calories: 366kcal (18%)Carbohydrates: 15g (5%)Protein: 31g (62%)Fat: 20g (31%)Saturated Fat: 5g (31%)Polyunsaturated Fat: 6gMonounsaturated Fat: 8gCholesterol: 87mg (29%)Sodium: 704mg (31%)Potassium: 674mg (19%)Fiber: 3g (13%)Sugar: 6g (7%)Vitamin A: 2500IU (50%)Vitamin C: 14.9mg (18%)Calcium: 50mg (5%)Iron: 2.3mg (13%)

Free Dinner Prep Challenge!Learn my simple 5-step process to meal plan healthy food all week

Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

Reader Interactions

Share With Me!

Did you make this recipe or want to share your thoughts? Make sure to leave your review below and tag me on Instagram #thegirlonbloor so I can check it out!

PF Chang's Chicken Lettuce Wraps {Copycat Recipe} - The Girl on Bloor (2024)