KETO GREEK CHICKEN LETTUCE WRAPS

Keto Greek Chicken Lettuce Wraps Recipe

A fresh, zesty low-carb meal ready in under 45 minutes!

KEY INFO:

• Prep Time: 20-30 minutes
• Cook Time: 10-15 minutes
• Total Time: 30-45 minutes
• Servings: 4
• Calories: 325 per serving
• Fat: 18g
• Protein: 35g
• Carbs: 6g (Net: 4g)
• Difficulty: Easy
• Dietary Tags: Keto, Low-carb, Gluten-free

EQUIPMENT NEEDED:

• Large mixing bowl
• Skillet or grill pan
• Sharp knife and cutting board
• Small bowl for sauce
• (Optional: Food processor, meat thermometer)

INGREDIENTS:

For the Chicken:

• 1.5 lbs (680g) chicken breasts or thighs
• 1/4 cup (60ml) olive oil
• 2 tbsp (30ml) lemon juice
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

For Assembly:

• 1 head butter lettuce (or romaine hearts)
• 1 cucumber, diced
• 1 cup (150g) cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup (35g) kalamata olives
• 1/4 cup (30g) feta cheese

Tzatziki Sauce:

• 1 cup (240g) Greek yogurt
• 1/2 cucumber, grated and squeezed dry
• 1 tbsp lemon juice
• 1 garlic clove, minced
• 1 tbsp fresh dill
• Salt and pepper to taste

METHOD:

1. Combine marinade ingredients in a large bowl.
2. Add chicken, coat well, and marinate 30 minutes (or up to 2 hours).
3. Heat skillet over medium-high heat.
4. Cook chicken 5-7 minutes per side until internal temperature reaches 165°F (74°C).
5. Rest chicken 5 minutes, then slice thinly.
6. Mix tzatziki ingredients in a small bowl.
7. Arrange lettuce leaves, top with chicken and vegetables.
8. Drizzle with tzatziki sauce.

CRUCIAL TIPS:

• Always squeeze excess water from grated cucumber for tzatziki.
• Let chicken reach room temperature before cooking.
• Don’t overcrowd the pan when cooking.
• Pat lettuce leaves completely dry to prevent sogginess.

STORAGE:

• Keep components separate in airtight containers.
• Refrigerate up to 3 days.
• Don’t pre-assemble wraps.

VARIATIONS:

• Swap chicken for grilled shrimp.
• Use low-carb pita for traditional wraps.
• Add avocado for extra healthy fats.
• Make it dairy-free by using coconut yogurt.

COMMON MISTAKES:

• Skipping the marinating time.
• Overcooking the chicken.
• Not drying lettuce leaves thoroughly.
• Adding too many toppings, making wraps difficult to eat.

This recipe converts beautifully to meal prep – just store components separately and assemble when ready to eat.