Tender grilled chicken kissed with lime and cumin. Crisp lettuce wraps. Buttery avocado. Bright homemade pico de gallo. These Chicken and Avocado Lettuce Wraps deliver restaurant-quality flavor in 36 minutes—and your blood sugar will barely notice they happened.
⏱️ Quick Stats
🌿 Why This Recipe is Diabetic-Friendly
Ultra-Low Net Carbs: At just 8g net carbs per serving, these wraps fit comfortably into keto and diabetic meal plans without causing glucose spikes. Compare that to flour tortilla wraps at 35-40g carbs—that’s a 75% reduction.
Protein Powerhouse: Each serving delivers 28g of lean protein from grilled chicken, which helps stabilize blood sugar and keeps you satisfied for hours. Protein also slows the absorption of any carbohydrates you do eat.
Heart-Healthy Fats: Avocados contribute monounsaturated fats that support insulin sensitivity and cardiovascular health. These healthy fats also slow digestion, preventing rapid blood sugar rises. Love avocado? Try our Mayo-Free Avocado Egg Salad for another keto-friendly option.
Fiber-Rich: With 6g of fiber per serving from avocado and fresh vegetables, this meal supports digestive health and helps moderate blood glucose response.
No Hidden Sugars: Unlike restaurant versions that often contain sweetened marinades or sauces, this recipe uses only fresh lime juice and spices for flavor—zero added sugars.
Flour Tortilla Wraps vs. Lettuce Wraps
| Nutrient | Flour Tortilla Version | Lettuce Wrap Version | Difference |
|---|---|---|---|
| Net Carbs | 38g | 8g | -30g (79%) |
| Calories | 485 | 285 | -200 cal |
| Protein | 26g | 28g | +2g |
| Fiber | 3g | 6g | +3g (100%) |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
Chef’s Tips for Perfect Lettuce Wraps
Don’t Skip the Marinade Time: The full 30 minutes lets the lime juice tenderize the chicken and infuse those amazing cumin-garlic flavors deep into the meat. Patience pays off here.
Dry Your Lettuce Thoroughly: Wet lettuce makes soggy wraps. Use a salad spinner or pat leaves very dry with paper towels. This is the difference between a crisp wrap and a sad, droopy one.
Choose the Right Lettuce: Butter lettuce is ideal for its flexibility and natural cup-like shape. Romaine works too if you prefer extra crunch—just use the inner leaves.
Get Those Grill Marks: Don’t move the chicken around too much on the grill. Let it sit undisturbed for 3 minutes per side. Those beautiful char marks add smoky depth you can’t get any other way.
Prep Avocado Last: To prevent browning, slice avocados just before serving. If prepping ahead, toss the slices with a little extra lime juice.
Make It Spicy: Add diced jalapeño to your pico de gallo or a pinch of cayenne to the marinade. Our Mexi-Chicken Avocado Cups have more heat-building ideas.
Meal Prep Smart: Store all components separately in airtight containers. Lettuce stays crisp for 3 days, chicken for 4 days, and pico for 2 days. Assemble fresh when ready to eat.
Chicken and Avocado Lettuce Wraps | Keto & Diabetic-Friendly
Ingredients
Equipment
Method
- In a mixing bowl, combine 2 tablespoons lime juice, minced garlic, ground cumin, 1/2 teaspoon salt, and black pepper to create the marinade.
- Add chicken strips to the marinade, toss until fully coated, cover the bowl, and refrigerate for 30 minutes to allow flavors to penetrate the meat.
- While chicken marinates, prepare the pico de gallo by combining diced tomatoes, diced onion, chopped cilantro, and 1 tablespoon lime juice in a bowl. Season with salt to taste and set aside.
- Preheat your grill or grill pan to medium-high heat. Lightly brush the grates or pan surface with olive oil to prevent sticking.
- Remove chicken from marinade and place strips on the hot grill. Cook for 3 minutes per side, or until chicken reaches an internal temperature of 165°F and has nice char marks.
- Transfer grilled chicken to a clean plate and let rest for 2-3 minutes, then slice into bite-sized pieces if desired.
- Slice the avocados in half, remove pits, and cut flesh into thick wedges. Set aside.
- Separate butter lettuce leaves carefully, ensuring they remain intact. Wash thoroughly under cold water and pat completely dry with paper towels or use a salad spinner.
- To assemble each wrap, lay out one lettuce leaf. Add 3-4 pieces of grilled chicken in the center, top with 2-3 avocado wedges, then spoon 2 tablespoons of pico de gallo over the top.
- Fold the sides of the lettuce leaf over the filling, then roll from the bottom to create a wrap. Serve immediately for best texture.
Nutrition
Notes
Tried this recipe?
Let us know how it was!📦 Storage & Serving Suggestions
Refrigerator Storage: Keep cooked chicken, pico de gallo, and washed lettuce in separate airtight containers. Chicken stays fresh for up to 4 days, pico for 2 days, and lettuce for 3 days. Store avocado separately with plastic wrap pressed directly against the flesh.
Freezer Storage: Marinated and cooked chicken freezes well for up to 2 months. Thaw overnight in the refrigerator. Fresh components like pico, avocado, and lettuce do not freeze well—prepare fresh.
Meal Prep Strategy: Grill a double batch of chicken on Sunday for the week ahead. Keep pico and lettuce prepped but separate. Assembly takes under 2 minutes when components are ready.
Pack for Work: Use bento-style containers with separate compartments. Keep lettuce and avocado away from moisture. Assemble wraps at your desk for the best texture. Perfect for no-heat office lunches.
Complete the Meal: Serve with a side of cauliflower rice, a simple green salad, or Mexican-style roasted vegetables. For extra protein without carbs, add a scoop of our Avocado Egg Salad on the side.
Frequently Asked Questions
Can I use a different protein instead of chicken?
Absolutely. Grilled shrimp, flank steak, or even seasoned ground turkey work beautifully with these flavors. Adjust cooking times accordingly.
How do I keep the lettuce from getting soggy?
The key is thorough drying and separate storage. Never store wet lettuce, and always assemble wraps just before eating.
Can I make the pico de gallo ahead of time?
Yes, but it’s best within 2 days. The tomatoes release liquid over time, so drain any excess before using if it’s been sitting.
What if I don’t have a grill?
A grill pan on the stovetop works perfectly. You can also use a regular skillet—you won’t get char marks, but the chicken will still be delicious.
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These lettuce wraps prove that eating for blood sugar control doesn’t mean sacrificing flavor. Fresh, satisfying, and ready in just over half an hour—they’re the kind of meal that makes healthy eating feel effortless.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
