Light and Refreshing Low FODMAP Strawberry Chicken Lettuce Wraps

Why You’ll Love This Recipe

• Quick to prepare: Using precooked chicken keeps the prep time short and makes this recipe perfect for busy days.
• Fresh and satisfying: Chicken, Greek yogurt, feta, and pecans create a filling meal without making the wraps feel heavy.
• Easy to serve: Butter lettuce cups hold the chicken salad while adding a crisp, refreshing texture.
• Meal prep friendly: You can prepare the filling ahead of time and assemble the lettuce wraps when you are ready to eat.

What Makes These Chicken Lettuce Wraps Low FODMAP?

• Cooked chicken: Plain chicken contains no carbohydrates and is naturally free from FODMAPs, but check seasoned or rotisserie chicken for garlic and onion.
• Strawberries: Strawberries add juicy sweetness and color while fitting easily into a Low FODMAP meal when enjoyed in an appropriate portion.
• Greek yogurt: Regular Greek yogurt creates a thick, creamy dressing, and the amount used per serving may fit within individual lactose tolerance. 
• Feta cheese: Feta contains very little lactose in a typical serving, making it a flavorful way to add saltiness and creaminess.
• Pecans: Pecans add buttery crunch and can fit into a Low FODMAP meal when kept within the recommended serving size. 
• Green onion tops: Use only the dark green tops, which add mild onion flavor without the higher-FODMAP white bulb.
• Butter lettuce: Butter lettuce makes a naturally Low FODMAP base for the wraps and adds a soft, crisp texture without needing bread or tortillas. 

Substitutions and Variations

• Chopped cooked turkey makes an easy chicken substitution and works especially well when you have holiday leftovers.
• Crumbled goat cheese or lactose-free cheese creates a simple feta cheese alternative with a similar creamy, tangy flavor.
• For a pecan substitution, chopped walnuts provide an easy swap packed with healthy fats! Make sure to check the Monash app for the serving size that works best for you.
• For a nut-free variation, leave out the pecans and add pumpkin seeds if you tolerate them.

Tips for the Best Strawberry Chicken Lettuce Wraps

• Thoroughly drying the leaves creates crisp lettuce cups that hold the chicken salad without becoming slippery.
• Let the cooked chicken cool completely so the dressing keeps its thick, creamy texture and the strawberries stay firm.
• Gently fold in the berries to help the strawberries keep their fresh, juicy shape instead of becoming mashed.
• Store the filling and lettuce separately so the wraps maintain their crisp butter lettuce texture until serving.
• Add the pecans shortly before serving to preserve their crunchy texture and prevent them from softening in the dressing.

Storage

• Refrigerator: Store the strawberry chicken salad in an airtight container in the refrigerator for up to 3 days. Keep the washed lettuce leaves in a separate container lined with a paper towel to absorb extra moisture.
• Before serving: Because strawberries release juice as they sit, the dressing may become slightly thinner over time. Give the mixture a gentle stir before serving and add the pecans just before assembling for the best crunch.

FAQs

Can I use rotisserie chicken?

Can I make these lettuce wraps ahead of time?

What else can I serve the chicken salad with?

Low FODMAP Strawberry Chicken Lettuce Wraps

PrintShare

These fresh and easy lettuce wraps combine tender chicken, juicy strawberries, feta, pecans, and a creamy orange poppy seed dressing. They make a light but satisfying lunch that works well for meal prep!

Servings: 4 servingsPrep: 20 minsTotal: 20 minsDifficulty: Easy

AmericanDinnerLunchMainMain EntreeHealthyLow FODMAPLow FODMAP dinner ideas

Ingredients

For the dressing

¼ cup plain Greek yogurt

2 tablespoons orange juice

1 teaspoon Dijon mustard

1 teaspoon poppy seeds

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

For the strawberry chicken salad

3 cups cooked chicken, chopped or shredded

½ cup strawberries, hulled and diced

½ cup crumbled feta cheese

¼ cup chopped pecans

2 tablespoons thinly sliced green onion tops

1 head butter lettuce, leaves separated, washed, and dried

Instructions

1

In a small bowl, whisk together the Greek yogurt, orange juice, Dijon mustard, poppy seeds, salt, and black pepper until smooth.

2

Add the cooked chicken, strawberries, feta, pecans, and green onion tops to a large mixing bowl.

3

Pour the dressing over the chicken mixture and gently stir until everything is evenly coated.

4

Spoon the strawberry chicken salad into the butter lettuce leaves and serve immediately.

Nutrition Facts

Per serving

Calories
298

Fat
14.0g

Carbs
6.0g

Protein
36.0g

Fiber
2.0g

Sodium
764.0mg

Sugars
3.0g

Sat. Fat
4.0g

Notes

• Use cooled chicken so the dressing stays thick and the strawberries remain firm.
• Regular Greek yogurt may fit within individual lactose tolerance, or you can substitute lactose-free Greek yogurt.
• Store the chicken salad and lettuce separately in the refrigerator, then assemble the wraps just before serving. The chicken salad will keep in an airtight container for up to 3 days.