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Low Calorie Chicken Lunch: Grilled Chicken Rice Paper Wraps Recipe

Name: Low Calorie Chicken Lunch: Grilled Chicken Rice Paper Wraps Recipe
Total time: 30 min
Yield: 180 g
Ingredients: boneless skinless chicken breast 12 oz; rice paper sheets 6 pieces; romaine lettuce 1.5 cups; cucumber 0.5 cups; carrot 0.5 cups; fresh cilantro 0.25 cups; olive oil 1 tbsp; soy sauce 1.5 tbsp; lime juice 2 tsp; black pepper 0.5 tsp; salt 0.5 tsp

Chicken in rice paper wraps is lighter than any tortilla wrap and just as fun to eat. Low calorie, translucent, and packed with fresh ingredients.

Cook 30 min Difficulty NORMAL 247 kcal

#Low Calorie #Diabetic Friendly #Bariatric Friendly #High Protein

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Ingredients

Main ingredients

boneless skinless chicken breast 12 oz
rice paper sheets 6 pieces
romaine lettuce 1.5 cups
cucumber 0.5 cups
carrot 0.5 cups
fresh cilantro 0.25 cups

Seasonings/Sauce

olive oil 1 tbsp
soy sauce 1.5 tbsp
lime juice 2 tsp
black pepper 0.5 tsp
salt 0.5 tsp

Nutrition summary

Carbohydrates 29 g 47%

Protein 21 g 34%

Fat 5 g 19%

Serving size 180g

Cooking steps

1

Butterfly the chicken breast and marinate with olive oil, soy sauce, lime juice, salt, and black pepper for at least 15 minutes.
2

Heat a grill pan to medium-high and grill the marinated chicken for 6–7 minutes per side, until cooked through and nicely charred. Let cool slightly, then slice thinly.
3

Julienne the cucumber and carrot; tear the lettuce into strips. Keep all vegetables dry and crisp.
4

Fill a shallow plate with warm water. Dip each rice paper sheet quickly (3–4 seconds) until just softened—do not oversoak.
5

Place lettuce, cucumber, carrot, cilantro, and sliced grilled chicken in the center of each softened rice paper. Fold sides snugly, then roll up tightly. Serve immediately for best texture.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is the grilled chicken breast, which provides both the main protein and a savory, juicy filling that makes these wraps satisfying. It delivers much of the flavor and ensures the meal is both hearty and low calorie.

Q. How do I avoid soggy rice paper wraps when assembling?

Water temperature and dipping time are crucial—use warm (not hot) water and dip each rice paper for only 3–4 seconds until just softened. Over-soaking leads to sticky and fragile wraps. Keep vegetables dry and assemble wraps quickly for best texture.

Q. What's the best way to grill the chicken for maximum tenderness?

Marinate the chicken for at least 15 minutes and grill over medium-high heat. Cook each side for 6–7 minutes, ensuring the chicken is cooked through but not dried out. Rest before slicing to retain moisture and tenderness.

Q. How many calories and protein are in each serving?

Each serving contains 247 kcal, with 21g protein, 29g carbohydrates, and 5g fat. The protein ratio is 34%, making this recipe ideal for a lean, filling lunch.

Q. What makes these wraps healthier than tortilla wraps?

Rice paper is lighter and lower in calories compared to tortillas. Combined with grilled chicken and lots of fresh vegetables, these wraps deliver a satisfying meal with fewer calories and more nutrients while keeping carbs moderate and fat low.

Low Calorie Chicken Lunch: Grilled Chicken Rice Paper Wraps Recipe

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