Gluten-Free Chicken Lettuce Wraps (Dairy-Free)

These delicious Gluten-Free Chicken Lettuce Wraps are a healthier version of the PF Changs classic appetizer.  Full of flavor and made without any gluten, dairy, or msg!

gluten free chicken lettuce wraps

Unlike most chicken lettuce wrap recipes, this one is made with zero hoisin sauce! Hoisin sauce is the thick brown glaze used in a lot of Asian cuisines, often paired with stir-fries, beef, and chicken. It gives a unique salty-sweet flavor, but the ingredients are not very clean.  In this recipe, you’ll find a secret ingredient to help replicate that delicious hoisin flavor.

Can you guess what it is?

Believe it or not, it’s just a touch of organic blackstrap molasses! One tablespoon goes a long way, bringing to life a traditional flavorful tasting recipe.

Gluten-Free Chicken Lettuce Wrap Ingredients

This recipe is made with wholesome ingredients, both gluten, dairy, and msg-free. 

  • Chicken: You can use chicken thighs, breast, turkey, or beef.
  • Oil: I love to use garlic-infused oil.
  • Mushrooms: For both texture and flavor.
  • Onion: For both texture and flavor.
  • Chestnuts: Provides a nice crunch.
  • Green Onion: For Flavor.
  • Lettuce: Butter Lettuce works well.

Sauce Recipe

  • Coconut Aminos: A gluten-free soy sauce substitute.
  • Black Strap Molasses: Hoisin sauce replacement.
  • Rice Vinegar: Acid to help balance the flavors.
  • Minced Garlic: For flavor
  • Chili Sauce: For heat.
  • Ginger: For flavor.
  • Salt: Helps bring out the sweetness.


gluten free chicken lettuce wraps stacked

How to Make Gluten-Free Chicken Lettuce Wraps

  1. Dice the onion, green onion, mushrooms, and chestnuts into small pieces, then add the vegetables to a large frying pan with oil.
  2. Cover the frying pan with a lid, and steam/ sauté the vegetables for 10 minutes, or until tender.
  3. Add in the ground chicken. Cook through, and use a wooden spoon to break up with chicken into crumbles.
  4. In a medium-size bowl, add in all of the ingredients to create the sauce. Reserve 1/4 of the sauce to use later.
  5. Once the chicken has fully cooked, pour the sauce over the chicken.
  6. When ready to serve, spoon a few tablespoons of the chicken mixture onto a fully washed lettuce cup. Add the sauce as needed.

Tips For The BEST Chicken Lettuce Recipe

  • Avoiding Soggy Lettuce: Do not assemble the wraps prior to serving. Instead, have the guests serve themselves, storing the chicken mixture in a small bowl with a spoon, and placing the lettuce wraps folded neatly onto a platter. This will allow the lettuce to stay crisp and not soggy.
  • Best lettuce to use: Iceberg, Butter, or Romaine.
  • What to do if  I can’t find ground Chicken?:  If you have a food processor, throw 1 package of raw or cooked chicken in a food processor and pulse into a crumble. Another option would be to dice the raw chicken into tiny pieces.

For Other Tasty Recipes, Click The Links Below

Gluten-Free Pork Egg Roll in a Bowl {Paleo}

Gluten-Free Orange Chicken (Dairy-Free)

Gluten-Free Jack-O-Lantern Stuffed Peppers


Gluten-Free Chicken Lettuce Wraps (Dairy-Free)

Recipe Author : Rebecca Taig
These delicious Gluten-Free Chicken Lettuce Wraps are a healthier version of the PF Changs classic appetizer.  Full of flavor and made without any gluten, dairy, or msg!
5 from 3 votes
Cuisine Asian
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4 people
Calories 260 kcal


For The Filling

  • 1 tablespoon olive oil
  • 1 cup mushrooms
  • 1/2 onion
  • 1/2 cup water chestnuts
  • 2 tablespoons green onion
  • 1 pound ground chicken

For The Sauce

  • 1/3 cup coconut aminos
  • 1 tablespoon blackstrap molasses
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon chili sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon ginger powder

To Serve

  • 1 head butter lettuce


  • Dice the onion, green onion, mushrooms, and chestnuts into small pieces. Place the vegetables into a large frying pan with a tablespoon of oil.
  • On medium heat, cover the pan with a lid and steam/sauté for around 10 minutes, stirring every few minutes until the vegetables are tender. Once the vegetables are cooked through, add the ground chicken. Continue to cook until the chicken has fully browned.
  • In a small bowl whisk together the ingredients for the sauce. Reserve a quarter of the sauce for later, then pour the remaining sauce over the chicken mixture. Stir with a wooden spoon until fully coated.
  • Serve immediately by spooning a few tablespoons of the chicken onto a fully washed lettuce cup. Add extra sauce as needed.
  • Store leftovers in the refrigerator for up to 4 days.


Serving: 1wrapCalories: 260kcalCarbohydrates: 15gProtein: 22gFat: 13gSaturated Fat: 3gTrans Fat: 1gCholesterol: 98mgSodium: 821mgPotassium: 902mgFiber: 2gSugar: 6gVitamin A: 1381IUVitamin C: 4mgCalcium: 39mgIron: 2mg
Keyword asian, gluten free, gluten free appetizer, meals
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Hi, I'm Rebecca the voice and creator behind this blog, filled with inspiration for entertaining, home design, and delicious gluten-free recipes.


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Recipe Rating


  1. Heidi Preston wrote:

    5 stars
    Our new favorite recipe! You know when you try something new and it instantly becomes a classic? This is that! It is absolute, lick the bowl perfection and full of healthy ingredients to boot! Thank you, Rebecca!

    Posted 3.4.21 Reply
    • Thank you Heidi!

      I’m so glad you enjoyed this recipe.


      Posted 3.5.21 Reply

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