Keto Grilled Chicken Wraps (Quick & Easy Low-Carb Meal)
KEY INFO
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Difficulty: Easy
Dietary: Keto, Low-Carb, Gluten-Free
EQUIPMENT NEEDED
- Grill or grill pan
- Cutting board
- Sharp knife
- Measuring cups
- Meat thermometer
- (Alternative: Regular skillet if no grill available)
INGREDIENTS
For the Chicken:
- 1 lb (450g) boneless, skinless chicken breast
- 1 tsp (5g) salt
- 1/2 tsp (2.5g) black pepper
- 1 tsp (5g) garlic powder
For the Wraps:
- 4-6 large lettuce leaves (iceberg or romaine)
- 1/2 cup (120ml) keto-friendly ranch dressing
- 1 avocado, sliced (optional)
- 1/2 cup (50g) shredded cheddar cheese (optional)
METHOD
- Pat chicken breasts dry with paper towels.
- Season chicken evenly with salt, pepper, and garlic powder.
- Preheat grill to medium-high heat (400°F/200°C).
- Grill chicken for 5-7 minutes per side until internal temperature reaches 165°F (74°C).
- Let chicken rest for 5 minutes before slicing.
- Slice chicken into thin strips against the grain.
- Wash and dry lettuce leaves thoroughly.
- Place sliced chicken in lettuce leaves.
- Top with ranch dressing and optional toppings.
CRUCIAL TIPS
- Pound chicken to even thickness for consistent cooking.
- Don’t move chicken during the first 3-4 minutes of grilling.
- Let chicken rest before cutting to retain juices.
- Pat lettuce completely dry to prevent soggy wraps.
STORAGE & PREP
- Store cooked chicken separately from lettuce for up to 3 days.
- Prep lettuce leaves fresh when serving.
- Avoid pre-assembling wraps to maintain crispness.
COMMON MISTAKES
- Overcrowding the grill.
- Cutting chicken immediately after cooking.
- Using wet lettuce leaves.
- Over-filling wraps, making them difficult to eat.
VARIATIONS
- Spicy Version: Add cayenne pepper to seasoning.
- Mediterranean: Use Greek seasoning and tzatziki sauce.
- Mexican: Add taco seasoning and sugar-free salsa.
- Asian: Use coconut aminos and sesame oil in marinade.
This simple yet satisfying keto meal preps beautifully and works great for lunch or dinner. Perfect for meal prep when you store components separately and assemble just before eating.
Remember to choose sturdy lettuce leaves that can hold the filling without tearing. Iceberg and romaine are ideal, but butter lettuce can work for smaller portions.
