Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (2024)

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Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (1)

Cheryl MalikPosted: 07/18/18Updated: 02/02/23

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These healthy lettuce wraps are inspired by the PF Changs lettuce wraps recipe but are totally Whole30 compliant and paleo. Loaded with flavor and with lots of veggies, these easy healthy lettuce wraps are made with pork or chicken and are a great Whole30 dinner recipe. They’re filling yet light, totally healthy, and slightly sweet yet nutty and spicy.

Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (2)

We’d pile in the Jeep, the cool car with the windows that unzip, and head down the flat streets with palm trees on either side. Past the rocky hills in the shapes of monks praying or the humps of camels, towards PF Changs, the new Asian place with the funny crunchy noodles and the “lettuce wraps,” which were basically tacos you ate in leaves. We were celebrating a birthday or the first day of school or the last day of school or it was just too hot to cook and we’d already had Taco Bell twice that week.

We had a set order at PF Chang’s when I was little: their healthy lettuce wraps, wonton soup, honey chicken. Back then, I was 10 or so, living in Scottsdale, Arizona where it was hot as hell but still cold when you got out of the pool.It’s a dry heat, I learned later, experiencing the contrast first-hand as we settled into the jungle-like humidity of the American Southeast.

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I didn’t know that PF Changs, the local Asian place back then, would expand across the country and take on permanent chain restaurant status. All I knew was that lettuce wraps weretoo cool and the servers made the dipping sauce and we were eating something so different and funky, and that right there, that might have been the moment I first started falling in love with foods from different cultures, like healthy lettuce wraps and Szechuanchicken, with different tastes and textures than I was used to, with something other than tuna noodle casserole or chicken soup chicken or ground beef and gravy over mashed potatoes.

And while I wouldn’t claim that that food was necessarily authentic back then, certainly not now, I’m still wild about those healthy lettuce wraps. The savory ground meat with crunchy water chestnuts and salty, spicy sauce work perfectly enveloped in the light, crisp lettuce cups. And with hardly any processed carbs to replace, I had to make a Whole30 version!

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Why this recipe is so good

  • These Whole30 lettuce wraps are loaded with flavor and full of veggies.
  • They’re seasoned with naturally sweet coconut aminos, creamy almond butter, and nutty sesame oil. Sautéed with mushrooms, water chestnuts, and shredded carrots, they’re filling but light and will make you feel fantastic.
  • These healthy lettuce wraps are totally Whole30 compliant, and they’re perfect to make when you’re tired of meatballs and eggs and chimichurri steak (IF THATS EVEN POSSIBLE).
  • This recipe is so easy: sauté some stuff, pour some sauce over the stuff, and boom, done.
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Variations

  • These healthy lettuce wraps can be made easily with ground chicken instead of ground pork.
  • Try diced shiitake or even white button mushrooms in place of the baby bellas.
  • Make a vegan version: swap the ground meat for vegetarian crumbles. Meatless Monday win!
Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (6)

Tips

  • Make these as your weekly meal prep: make the healthy lettuce wraps filling and pack them with crisp lettuce leaves. This Whole30 recipe is a reader meal prep fave!
  • Make my Whole30 sriracha recipe for the ultimate lettuce wraps. It’s surprisingly easy and the flavor is out of this world.
  • If you’re not on a Whole30 or paleo diet, swap the almond butter for peanut butter. This substitution gives these healthy lettuce wraps such a savory twist.
  • These would also make an awesome potluck dish when you just happen to be on a Whole30: no one will know these healthylettuce wrapsare compliant. Win-win.
Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (7)

Other Recipes You’ll Love

  • Egg Roll in a Bowl with Creamy Chili Sauce (Keto, Whole30, Paleo)
  • Paleo Chinese Chicken Salad (Whole30)
  • Whole30 Sriracha
  • Breakfast Egg Roll in a Bowl (Whole30, Paleo)
  • Whole30 Bang Bang Shrimp
  • Creamy Whole30 Tuscan Chicken with Artichokes (Paleo)
  • Whole30 “Peanut” Chicken Bowls (Paleo)
  • Egg Roll in a Bowl Meal Prep (Whole30, Paleo, Keto)
  • Whole30 Marry Me Chicken (Paleo, Dairy Free)
  • Creamy Whole30 Bacon Mushroom Chicken Thighs with Thyme (Paleo)
  • Whole30 Thai Chicken Zoodle Bowl

Hey – you’ve made it this far, so now we’re basically best friends! If you make this recipe, I’d love for you to give it a quick review & star rating ★ below. Make sure you follow me on Instagram, Pinterest, TikTok, and Facebook, too!

Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (8)

4.99 from 99 votes

Whole30 Lettuce Wraps (PF Changs Lettuce Wraps Recipe)

Prep:15 minutes minutes

Cook:20 minutes minutes

Total:35 minutes minutes

A healthy lettuce wraps recipe, inspired by the PF Changs recipe but totally Whole30 compliant and paleo. Made with either pork or chicken, they’re a great healthy Asian dinner recipe.

4 servings

Ingredients

For the Lettuce Wraps

  • ¼ cup coconut aminos
  • 2 teaspoons sesame oil
  • 1 teaspoon rice wine vinegar
  • 1 tablespoon almond butter
  • 2 teaspoons freshly grated ginger
  • 1 tablespoon Whole30-compliant hot sauce see Notes
  • 1 tablespoon olive oil
  • ½ of one yellow onion diced
  • 1 cup baby bella mushrooms minced
  • 3 cloves garlic minced
  • 1 pound ground pork or ground chicken
  • ½ cup shredded carrots
  • salt to taste
  • freshly ground black pepper to taste
  • 1 8-ounce can water chestnuts diced
  • 3 green onions thinly sliced, 1 tablespoon reserved
  • 1 head bibb lettuce leaves gently removed from stem

For the Sauce

Suggested Garnishes (All Optional)

  • sesame seeds
  • thinly sliced green onions

Equipment

  • 2 small bowls

  • whisk

  • Large skillet

  • rubber or silicone spatula or wooden spoon

Instructions

  • In small bowl, whisk together ¼ cup coconut aminos, 2 teaspoons sesame oil, 1 teaspoon rice wine vinegar, 1 tablespoon almond butter, 2 teaspoons freshly grated ginger, and 1 tablespoon compliant hot sauce. Whisk vigorously until all ingredients are fully incorporated, then set bowl aside.

    Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (9)

  • Heat large skillet over medium heat. When warm, add 1 tablespoon olive oil and swirl pan to coat evenly. When oil is hot and shimmering, add diced onion. Cook 3 minutes or until onion begins to soften, then add minced mushrooms. Cook another 3 minutes or until onion is translucent and mushrooms begin to soften. Add garlic and cook 30 seconds, or until garlic is fragrant, stirring constantly.

    Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (10)

  • Add ground pork to skillet. Cook, crumbling with spatula or wooden spoon, until pork is browned. Add shredded carrots and cook, stirring constantly, until carrots begin to soften, approximately 3 minutes.

    Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (11)

  • Pour prepared coconut amino mixture into skillet with ground pork. Stir until ingredients are incorporated, then add water chestnuts and green onions. Cook 3-4 minutes, stirring constantly, then remove skillet from heat. Season with salt and black pepper to taste and set aside.

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  • Add all sauce ingredients to small bowl and whisk vigorously until ingredients are fully incorporated.

  • Assemble lettuce wraps by spooning 3 to 4 tablespoons of ground pork mixture into center of lettuce leaves or cups. Garnish with sesame seeds and thinly sliced green onions if desired, and serve immediately with prepared sauce.

    Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (13)

Notes

  • Hot Sauce: Use a Whole30-compliant hot sauce, or make your own Whole30-compliant sriracha. If you’re not on a Whole30 round, you can use regular sriracha or sambal oelek instead of hot sauce.
  • Coconut Aminos: If you’re not paleo or on a Whole30 round then soy sauce or lite tamari can be used in place of the coconut aminos.

Video

Nutrition Information

Serving Size: 1serving, Calories: 442kcal, Protein: 22g, Fat: 33g, Saturated Fat: 10g, Cholesterol: 82mg, Sodium: 844mg, Potassium: 641mg, Total Carbs: 12g, Fiber: 2g, Sugar: 2g, Net Carbs: 10g, Vitamin A: 4126IU, Vitamin C: 9mg, Calcium: 64mg, Iron: 2mg

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

© Author: Cheryl Malik

Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (14)

Meet Cheryl Malik

In addition to being a certified health coach, certified yoga instructor, and mom of 3, Cheryl is also the recipe developer, editor-in-chief, food photographer, and passionate foodie behind 40 Aprons. Having spent the last 10+ years as a food blogger, she's become known for her flavorful recipes, detailed instructions, gorgeous photography, and down-to-earth approach to food and cooking in general.

Read more...

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Reader Interactions

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  1. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (18)Cynthia says

    Delicious!Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (19)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (20)Jessica | 40 Aprons Team says

      So glad you enjoyed them!

      Reply

  2. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (21)Elizabeth says

    Thanks for this recipe! Can leftovers be frozen?Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (22)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (23)Jessica | 40 Aprons Team says

      That should work just fine! We suggest adding the sauce and lettuce wraps after the meat has defrosted. Hope this helps! 😊

      Reply

  3. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (24)Sue says

    Delicious whole30 recipe, I made it with ground chicken. This will definitely be on my rotation.Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (25)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (26)Jessica | 40 Aprons Team says

      So glad you loved it, Sue! 😊

      Reply

  4. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (27)Heidi Kelly says

    Excellent Whole 30 Compliant recipeHealthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (28)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (29)Jessica | 40 Aprons Team says

      So glad you enjoyed it, Heidi! 😊

      Reply

  5. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (30)Amy Cotton says

    Hi could you make these in a crock pot?

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (31)Megan | 40 Aprons Team says

      We didn’t test it that way, but different ingredients need to be added at different stages to keep their texture. I’d be concerned that too many of the ingredients would be mushy if you cooked them in the Crockpot.

      Reply

  6. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (32)Sandy says

    Absolutely delicious. I often have it as a light lunch in the summer. Since I’m not paleo or Whole30, I used low sodium soy sauce and sambal oelek. I also upped the amount of mushrooms — ‘cuz I love mushrooms. Thanks for the great recipe!Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (33)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (34)Jessica | 40 Aprons Team says

      This is a perfect lunch for in the summer! Thanks for sharing, Sandy! 🙂

      Reply

  7. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (35)Deirdre Harris says

    Love love love ! Make this all the timeHealthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (36)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (37)Jessica | 40 Aprons Team says

      It’s such a great go-to! 😊

      Reply

  8. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (38)Ashley says

    This recipe is amazing! My only comment is to add almond butter to the ingredients under the sauce list.Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (39)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (40)Jessica | 40 Aprons Team says

      So glad you enjoyed! Thanks for sharing, Ashley! 😊

      Reply

  9. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (41)Rosy says

    I have been making this recipe for years. It is one of my go-tos and favorites. Never fails to satisfy and it’s quick and easy to pull together. Love it!Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (42)

    Reply

  10. Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (43)Anne says

    These are delicious! We loved them. Definitely adding to the dinner rotation!Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (44)

    Reply

    • Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (45)Molly | 40 Aprons Team says

      Love that, Anne! Thanks so much for the review!

      Reply

Older Comments

Healthy Lettuce Wraps - PF Changs Recipe (Whole30, Paleo) (2024)

FAQs

Are lettuce wraps from PF Changs healthy? ›

Although the lettuce wraps aren't the best healthy food choice since they're high in calories, carbohydrates, sodium and sugar (and the shrimp version even contains some trans fat), an added bonus is that P.F. Chang's has a Farm to Wok food philosophy.

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

Excess amounts of sugar are why lettuce wraps are high in carbs at restaurants. So, to ensure this recipe was healthier than other lettuce wraps recipes (including P.F. Chang's), I skipped the added sugar altogether.

What are 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.

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.

How many carbs are in PF Changs Lettuce Wraps? ›

Menu Nutritionals
ServingsCarbs (g)
Chang's Chicken Lettuce Wraps233
Chang's Vegetarian Lettuce Wraps223
BBQ Pork Spare Ribs (6)217
Northern Style Spare Ribs (6)25
6 more rows

What are the healthiest greens for wraps? ›

Iceberg has a higher water content (great for hydration!) than most leafy greens, but feel free to swap it for a more nutrient-dense leaf, like romaine or kale. Cooking the turkey and vegetables for the filling in one pan keeps your dirty dishes to a minimum.

How much protein is in PF Chang's lettuce wraps? ›

Pf Chang's Chicken Lettuce Wraps (1 serving) contains 20g total carbs, 16.6g net carbs, 16g fat, 22g protein, and 298 calories.

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.

What makes low carb wraps low carb? ›

Many of the new low carb tortillas to hit market shelves are made from ingredients such as cheese, almond flour or cauliflower, so be sure to read the ingredient list to make sure it's what you're looking for.

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.

What is the best lettuce to replace wraps? ›

Iceberg lettuce offers a crisp texture and sturdy leaves, suitable for both wraps and sandwiches. Romaine lettuce is another popular choice; its long leaves and crunchy texture are perfect for sandwiches and wraps.

Are lettuce wraps from PF Chang's gluten free? ›

Yes. Chang's Chicken Lettuce Wraps can be ordered gluten-free upon request. When dining in, please alert your server of any allergies before placing your order. Visit our Gluten-Free Menu page to view all gluten-free items.

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 much healthier is a lettuce wrapped burger? ›

It lowers calorie intake

This is even true for fast food burgers: A single lettuce-wrapped burger from Elevation Burger contains 180 calories, 0 grams of carbohydrates and 12 grams of total fat. Meanwhile, a single cheeseburger from Shake Shack has 440 calories, 25 grams of carbohydrates and 24 grams of total fat.

Are food wraps healthy for weight loss? ›

To wrap things up (no pun intended) Younkin says that wraps can be detrimental to weight loss goals when they're white bread rather than whole-wheat. "It all depends on the ratio of protein and fiber to the total calories. The best option is a whole wheat wrap or bread that's high in fiber and protein," she points out.

Is wraps healthy for a diet? ›

The healthiness of a wrap or sandwich depends on what type of wrap or bread you have and the ingredients you put inside. To create the most nutritious versions, focus on wraps and sandwiches that are moderate in size and contain ample amounts of fiber.

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