Healthy & Special Diets > Allergy-Friendly Recipes > Soy-Free Recipes > Soy-Free Lunch Recipes

Soy-Free Chicken and Avocado Salad Lettuce Wraps

Enjoy a light and refreshing lunch with these Soy-Free Chicken and Avocado Salad Lettuce Wraps! This recipe is perfect for those avoiding soy, gluten, or dairy (if you omit the optional cheese). It's packed with protein, healthy fats, and vibrant flavors, making it a satisfying and guilt-free meal. The creamy avocado and juicy chicken are perfectly complemented by the crisp lettuce cups.

Prep Time
15 minutes
Cook Time
0 minutes (if chicken is already cooked)
Servings
4
Ingredients
  • 2 Cooked Chicken Breast
  • 1 Avocado
  • 1/4 Red Onion
  • 1/4 cup Celery
  • 2 tablespoons Fresh Cilantro
  • 1 tablespoon Lemon Juice
  • 1 tablespoon Olive Oil
  • 1 teaspoon Dijon Mustard (Soy-Free)
  • 1/4 teaspoon Garlic Powder
  • to taste Salt
  • to taste Black Pepper
  • 8-12 Lettuce Leaves (Butter or Romaine)
  • 1/4 cup Optional: Crumbled Feta or Goat Cheese (omit for dairy-free)

Preparing the Chicken

Shred or dice the cooked chicken breast into small pieces. You can use leftover roasted chicken, grilled chicken, or rotisserie chicken.

Preparing the Avocado and Vegetables

Dice the avocado, red onion, and celery into small pieces. Chop the fresh cilantro.

Making the Chicken and Avocado Salad

In a medium bowl, combine the shredded chicken, diced avocado, red onion, celery, and cilantro. In a small bowl, whisk together the lemon juice, olive oil, soy-free Dijon mustard, garlic powder, salt, and pepper. Pour the dressing over the chicken and avocado mixture and gently stir to combine.

Assembling the Lettuce Wraps

Carefully separate the lettuce leaves to create cups. Spoon the chicken and avocado salad into the lettuce cups. Top with crumbled feta or goat cheese (if using).

Serving

Serve the lettuce wraps immediately. Enjoy!

Nutrition Facts Estimated per serving (2 lettuce wraps) of product

Note: This is an estimate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 250-350 kcal
Protein: 20-25g
Fat: 15-25g
Carbohydrates: 5-10g
Fiber: 3-5g

Other Important Considerations for Nutrition

This recipe is a great source of protein and healthy fats, which can help you feel full and satisfied. The avocado provides healthy monounsaturated fats, while the chicken provides lean protein. Using lettuce wraps instead of bread reduces the carbohydrate content of the meal. Ensure your Dijon mustard is soy-free by carefully checking the ingredients label.

← Soy-Free Blueberry Almond Pancakes Soy-Free Chicken and Vegetable Stir-Fry →

FAQ

  • Can I use a different type of lettuce?

    Yes, you can use any type of lettuce that forms a cup shape, such as butter lettuce, romaine lettuce, or even iceberg lettuce. Butter lettuce is the most delicate and has a mild flavor, while romaine lettuce is more sturdy and has a slightly more bitter flavor.
  • Can I add other ingredients to the salad?

    Absolutely! Feel free to add other vegetables, such as diced bell peppers, cucumbers, or tomatoes. You can also add other herbs, such as dill or parsley.
  • Can I make this ahead of time?

    It is best to assemble the lettuce wraps right before serving to prevent the lettuce from getting soggy. However, you can prepare the chicken and avocado salad ahead of time and store it in the refrigerator for up to 2 days. Add the avocado just before serving to prevent it from browning.