PF
Close-up of a chicken wrap with fresh vegetables on a plate.
Stovetop~35 minComplexity

Teriyaki Chicken Lettuce Wraps

This Teriyaki Chicken Lettuce Wraps delivers 42g protein and 543 calories per serving, making it one of the leanest high-protein lunch options available. Six servings batch-prep in minutes on the stovetop, ideal for hitting your protein targets without excess carbs or fat.

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Ingredients

6 servings
  • Chicken Breast, Boneless Skinless(907g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • 1 teaspoon kosher salt
  • Vegetable oil(30g)
  • Broccoli(360g)
  • Bell Pepper(240g)
  • Cornstarch(45g)
  • Brown sugar(180g)
  • Soy Sauce, Low Sodium(120g)
  • Honey(15g)
  • Ginger, Fresh Root(3g)
  • Garlic powder(3g)
  • Carrots(180g)
  • Water Chestnuts, Canned, Drained
  • Sea Salt, To Taste
  • Freshly Cracked Black Pepper, To Taste
  • Lettuce, Iceberg
  • Cashews(120g)
  • Green Onion (Scallion)
  • Sesame seeds

Instructions

  1. 1Cut the chicken breast into bite-sized pieces and pat dry with paper towels. Heat the vegetable oil in a large skillet over medium-high heat until shimmering, about 2 minutes. Add the chicken in a single layer and cook 5–7 minutes, stirring occasionally, until golden brown and no longer pink inside.
  2. 2While the chicken cooks, prepare the teriyaki sauce: In a medium bowl, whisk together the cornstarch and water until smooth, then stir in the brown sugar, soy sauce, honey, fresh ginger (minced), and garlic powder until combined.
  3. 3Once the chicken is cooked through, add the broccoli florets, bell pepper (diced), and carrots (sliced thin) to the skillet. Cook over medium-high heat for 3–4 minutes, stirring frequently, until the vegetables begin to soften.
  4. 4Pour the teriyaki sauce into the skillet along with the water chestnuts. Bring to a simmer over medium-high heat, then reduce to medium and cook 4–5 minutes, stirring occasionally, until the sauce thickens enough to coat the back of a spoon and vegetables are tender-crisp.
  5. 5Remove from heat and let cool for 2 minutes. Divide the teriyaki chicken mixture evenly into 6 airtight containers while warm.
  6. 6Store the iceberg lettuce leaves separately in a container lined with paper towels. Keep cashews, green onions, and sesame seeds in individual small containers.
  7. 7To serve, arrange lettuce leaves on a plate, spoon the teriyaki chicken mixture onto each leaf, and top with cashews, sliced green onions, and sesame seeds.

Nutrition — Per Serving

543

calories

42g

protein

18g

fat

Carbohydrates
55g
Saturated fat
3.3g
Sodium
842 mg
Dietary fiber
4.2g

6 servings per batch · ~367g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Teriyaki Chicken Lettuce Wraps have per serving?

Each serving provides 42g of protein with 543 calories, 18g fat, and 55g carbs for a balanced macro spread. This makes it a solid middle-ground option for either fat loss or muscle gain phases.

How long does Teriyaki Chicken Lettuce Wraps take to prep?

Quick prep time on the stovetop yields 6 servings per batch, giving you multiple lunch portions from a single cooking session. You can scale this efficiently for meal prep days.

Is Teriyaki Chicken Lettuce Wraps good for muscle gain?

At 42g protein and 543 calories per serving with 55g carbs, this recipe supports muscle gain by delivering substantial protein alongside carbohydrates for workout fuel and recovery. The wrap format also makes portion control and on-the-go eating straightforward.

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