Healthy Gluten-Free PF Chang’s Lettuce Wraps

4 green lettuce leaves with ground meat and sesame seeds on a white plate

Healthy Gluten-Free PF Chang’s Lettuce Wraps

These Healthy Gluten‑Free PF Chang’s Lettuce Wraps deliver all the bold, savory flavor of the restaurant favorite — without the extra sugar, heavy sauces, or mystery ingredients. Made with lean ground meat, fresh aromatics, tamari, and simple seasonings, this version is naturally gluten‑free, lower in carbs, and diabetes‑friendly while still tasting incredibly satisfying.

Everything cooks in one skillet, making it perfect for busy weeknights or meal‑prep days. Spoon the savory filling into crisp lettuce cups, add your favorite toppings, and you’ve got a fresh, high‑protein meal that feels light, balanced, and totally crave‑worthy.

It’s a real‑life recipe that checks all the boxes: quick, healthy, budget‑friendly, and full of flavor.

No ratings yet

Print Recipe Pin Recipe

Prep Time 15

Cook Time 20

Assembly time 5

Total Time 40

Course Appetizer, Main Course

Cuisine Chinese

Servings servings

Calories 270 kcal

Ingredients

Sauce:

3 tablespoon Tamari Can use Coconut Aminos to reduce sodium if preferred
1 tablespoon rice vinegar
1 tablespoon gluten‑free hoisin
1 teaspoon sesame oil
1 –2 teaspoon honey optional, for balance
½ teaspoon garlic powder
½ teaspoon ground ginger
pinch red pepper flakes optional

Filling

1 lb ground chicken or turkey
1 tablespoon olive oil
½ small yellow onion finely diced
1 cup finely diced mushrooms
1 cup finely diced water chestnuts
2 cloves garlic minced
2 green onions sliced
To Serve
Butter lettuce or romaine leaves about 8-10
Extra green onions
Sesame seeds optional

Instructions

In a small bowl, whisk together coconut aminos, rice vinegar, gluten‑free hoisin, sesame oil, honey, garlic powder, ginger, and red pepper flakes. Set aside.
Heat olive oil in a large skillet over medium‑high heat.
Add onion and mushrooms. Cook 3–4 minutes until softened.
Add ground chicken, breaking it up as it cooks.
Cook until no longer pink.
Add garlic, mushrooms and water chestnuts
Cook 2–3 minutes.
Add the sauce
Pour sauce over the mixture.
Simmer 2–3 minutes until slightly thickened and glossy.
Stir in green onions.
Taste and adjust sweetness/heat as needed.
Spoon filling into lettuce cups.
Top with extra green onions or sesame seeds.

Nutrition

Serving: 3lettuce leavesCalories: 270kcalCarbohydrates: 13gProtein: 25gFat: 14gSaturated Fat: 3gSodium: 890mgFiber: 2.5gSugar: 7g

Keyword diabetes-friendly, gluten-free, high-protein, reduced carb

Tried this recipe?Let us know how it was!