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Chicken lettuce wraps with fresh ingredients on a simple plate

Chicken Lettuce Wraps for Diabetics (Low-Carb Peanut Sauce)

Low-carb chicken lettuce wraps for diabetics made with sugar-free peanut sauce. High-protein, blood sugar-friendly, and easy to meal prep.
Prep Time 15 minutes
Cook Time 15 minutes
0 minutes
Total Time 30 minutes
Servings: 4 people
Course: dinner, Low-Carb, Lunch, Main Course
Cuisine: Asian Inspired
Calories: 350

Ingredients
  

Main Wrap Ingredients
  • 1 lb Ground chicken Or finely chopped breast
  • 1 tbsp Olive oil Or avocado oil
  • 2 cloves Garlic Minced
  • 1 tsp Fresh ginger Grated
  • 1 small Bell pepper Diced
  • 1/4 cup Shredded carrots Optional but adds crunch
  • 2 Green onions Sliced
  • 1 tbsp Soy sauce Or coconut aminos
  • 1 head Butter lettuce Leaves separated

Sugar-Free Peanut Sauce

  • 1/4 cup Natural peanut butter No added sugar
  • 1 tbsp Soy sauce Or coconut aminos
  • 1 tbsp Rice vinegar
  • 1 tsp Sesame oil
  • 1–2 tbsp Warm water To thin
  • pinch Red pepper flakes Optional
  • small pinch Monk fruit or stevia Optional, sugar-free only

Equipment

  • 1 Large skillet or sauté pan For cooking the chicken mixture
  • 1 Mixing Bowl For preparing peanut sauce
  • 1 Cutting board For chopping vegetables
  • 1 Sharp knife For slicing and mincing
  • 1 Measuring spoons For accurate sauce measurements

Method
 

  1. Heat olive oil in a large skillet over medium heat. Add minced garlic and grated ginger. Cook for about 30 seconds until fragrant. Do not let it brown.
  2. Add the ground chicken to the skillet. Break it apart with a spatula and cook until no pink remains, about 6 to 8 minutes. Let excess moisture cook off.
  3. Stir in diced bell pepper, shredded carrots, and green onions. Cook for 2 to 3 minutes until slightly softened but still crisp.
  4. Add soy sauce or coconut aminos. Stir well and cook for another minute. Remove from heat.
  5. In a separate mixing bowl, combine peanut butter, soy sauce or coconut aminos, rice vinegar, and sesame oil. Add warm water gradually and whisk until smooth and pourable.
  6. Taste the sauce and adjust salt or sweetness if needed using a small pinch of monk fruit or stevia.
  7. Spoon the chicken mixture into separated lettuce leaves. Drizzle or dip with peanut sauce and serve immediately.

Notes

  • Always check peanut butter labels. Choose one with no added sugar. Ingredients should be peanuts and salt only.
  • Coconut aminos are slightly sweeter than soy sauce and may add a few extra carbs. Monitor if you are very carb-sensitive.
  • For lower carbs, reduce the shredded carrots or replace peanut butter with tahini.
  • Store chicken filling and peanut sauce separately to control portions and prevent soggy lettuce.
  • If blood sugar runs higher than expected, reduce sauce amount first before adjusting protein.
  • Best served fresh. Lettuce wilts if filled too far in advance.