American · lunch

Chicken Salad Lettuce Wraps with Egg, Pecans and Dill

Chicken Salad Lettuce Wraps with Egg, Pecans and Dill — from Joe Duff - The Diet Chef's cooking video Watch how it’s made · 4:05

Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube

20 minServes 5370 kcal a serve
  • Keto (3.3 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free

Contains: Egg, Tree nuts. Check labels on stock, sauces and spice mixes.

Shredded chicken breast and eggs give 26 g protein a serve for about 3 g net carbs, with lettuce leaves in place of bread; it is rich in selenium and vitamin B6.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Shred the chicken into a large bowl (if using a rotisserie chicken, take off the skin first). 0:39
  2. Add the finely diced red onion, the sliced celery, the chopped hard-boiled eggs and the chopped pecans. 1:20
  3. Add the mayonnaise, Dijon mustard, lemon juice, rice vinegar, dill, salt and pepper, plus the diced mini peppers if you like, and mix well. 2:23
  4. If the chicken was warm, chill the salad for about an hour; if not, serve straight away, spooned into large lettuce leaves to eat as wraps. 3:29

Tip. Keeps 5 days in the fridge; if making it ahead, add the lemon juice just before eating and fill the lettuce leaves at the last minute so they stay crisp. Walnuts or slivered almonds can replace the pecans.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy370 kcal1,550 kJ
Protein26 g52% of a day
Fibre2.2 g8% of a day
Carbohydrate5.5 g3.3 g net · 2.6 g sugars2% of a day
Fat27 g4.5 g saturated35% of a day
Sodium660 mg29% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 29%
  • Fat 67%

Fits keto: 3.3 g net carbs a serve, with 67% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High113%

1.8 g a serve, mostly from mayonnaise (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K High63%

75 µg a serve, mostly from mayonnaise (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High50%

27 µg a serve, mostly from chicken breast (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High33%

0.6 mg a serve, mostly from chicken breast (75%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High28%

25 mg a serve, mostly from mini bell peppers (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin A High22%

201 µg a serve, mostly from lettuce leaves (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B12 High22%

0.5 µg a serve, mostly from chicken breast (45%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Folate Source18%

71 µg a serve, mostly from lettuce leaves (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc Source13%

1.4 mg a serve, mostly from chicken breast (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin E Source11%

1.6 mg a serve, mostly from mayonnaise (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source10%

41 mg a serve, mostly from chicken breast (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

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Potassium9%

400 mg a serve, mostly from chicken breast (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron9%

1.7 mg a serve, mostly from chicken breast (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Calcium4%

52 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D3%

0.6 µg a serve, mostly from hard-boiled eggs (76%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.