Healthy Chicken Lettuce Wraps (PF Chang's Copycat) (2024)

FAQs

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.

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

Wraps are a simple and easy lunch option that have the potential to be super healthy. Making your own wrap ensures that you control the ingredients and create a diet-friendly meal that you can feel good about eating. Swapping a carb-heavy tortilla with lettuce is a great way to save on calories and carbs.

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.

What is the best lettuce to use 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.

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.

How to Make Chicken Lettuce Wraps. Make the sauce. Place 3 tablespoons of the hoisin sauce, soy sauce, rice vinegar, and sesame oil in a small bowl and whisk. If you'd like a more thickened, glossy sauce, whisk in the cornstarch; place near the stove.

Cabbage

Cabbage is a great all-around vegetable that has many culinary uses. Finely sliced cabbage is a deliciously fresh and crunchy substitute for lettuce.

Opt for whole grain

Taylor recommends choosing 100% whole-grain products whenever available. “Spinach wraps may look and sound healthier,” she notes, “but they contain only trace amounts of spinach and are typically made with refined grains — meaning no calorie or carb savings. And no added fiber.”

What is the best lettuce for weight loss? ›

Romaine Lettuce

If you're looking for one of the lowest-calorie vegetables, romaine lettuce has only 8 calories per cup. The downside is that it is pretty low in fiber too, with just 1 g per cup. But it's a great "catch-all" vegetable, says registered dietitian Jennifer Fiske, M.S., RDN, LD.

No they don't. Also, their food is made fresh from scratch right in the kitchen. There are natural flavor enhancers like yeast extract used instead. I started at P.F.

Chang's Chicken Lettuce Wraps

A secret family recipe and our signature dish.

Lettuce wraps are the one of the best ways to eat healthy (and low carb).

Typically wraps will have more calories and carbs than a regular slice of bread, because wraps are more condensed." You could argue that some wraps—like Mission, which clocks in at 210 calories—have less calories than two slices of bread, which typically hover between 160 to 240 calories total.

Putting it all together: A Sample PF Changs Keto Order

3 options that are each 11g net carbs: Option 1: Shrimp with Lobster Sauce (“No rice, please!”) + Side of Steamed Broccoli. Option 2: Asian Caesar Salad (no croutons/wontons) + Salmon. Option 3: Spare Ribs + Side of Steamed Broccoli.

Why do carbs get a bad rap? Carbs turn to a simple sugar such as glucose in your body, elevating your blood sugar levels. So what? Well, folks at risk for diabetes and heart disease care and those of us who like our bodies to burn fat at a normal rate.