These sandwiches use lettuce leaves in place of bread. Spice-rubbed chicken breast is grilled or pan-cooked, sliced into strips, and wrapped in lettuce with avocado and a sauce of mayonnaise, Dijon mustard and lemon juice. The chicken is seasoned with garlic powder, onion powder and paprika. The recipe makes 2 servings in 25 minutes, with 3 grams of carbohydrates and 40 grams of protein per sandwich.
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The sauce takes a minute to stir together while the chicken rests, and everything else is slicing and assembly.
What Goes in the Wrap
Amounts are in the card.
- Chicken breasts (2 large, about 1 pound): rubbed with the spice mixture and cooked on the grill or in a skillet.
- Garlic powder (1 teaspoon), onion powder (1 teaspoon) and paprika (1 teaspoon): with salt and pepper, they form the rub and a crust on the chicken. The chicken is drizzled with 2 tablespoons of olive oil before cooking.
- Lettuce leaves (4 large): the wrap, which takes the place of bread.
- Avocado (1 medium), sliced: adds creaminess.
- Mayonnaise (1/4 cup), Dijon mustard (1 tablespoon) and lemon juice (1 tablespoon): the sauce. The mustard and lemon add tang to the mayonnaise. The card suggests avocado oil mayonnaise.
- Sliced tomatoes and pickles (optional): they add extra crunch and flavor to each wrap.
Cooking the Chicken
Heat a grill or skillet over medium heat. Mix the garlic powder, onion powder, paprika, salt and pepper in a small bowl and rub it over both sides of the chicken. If you have the time, let it sit in the spices for 30 minutes first so the flavor goes deeper.
Drizzle the olive oil over the chicken and cook for about 6 to 7 minutes on each side, until the internal temperature reaches 165°F. A meat thermometer is the reliable way to check. Without one, cut into the thickest part and make sure it is no longer pink in the center. Let the chicken rest for 5 minutes so the juices settle, which keeps each slice juicy.
While it rests, mix the mayonnaise, Dijon and lemon juice until combined. Taste it and adjust the seasoning if needed.
Putting It Together
Slice the rested chicken into strips. Lay a few strips on a lettuce leaf, add avocado slices and drizzle the sauce over the top. Add tomatoes and pickles if you like, then fold the lettuce around the filling. Slice the avocado and have the lettuce ready before the chicken comes off the heat, since assembly goes quickly.
Variations
- Spicy sauce: a few dashes of sriracha or another hot sauce stirred into the mayonnaise.
- Herb sauce: fresh dill, parsley or basil in the mayonnaise.
- Spice mix: a dash of cayenne pepper in the rub, or Italian herbs for a Mediterranean flavor.
- Other proteins: turkey breast, or grilled tofu or tempeh seasoned the same way for a vegetarian version.
- More like a sandwich: low-carb tortillas can replace the lettuce.
What to Serve With It
A side salad of mixed greens, cucumbers and cherry tomatoes with an olive oil and vinegar dressing adds crunch next to the rich filling. Cauliflower rice or zucchini noodles sautéed in garlic and olive oil are low-carb sides that take up any extra sauce. To drink, sparkling water with lemon or herbal tea both suit it.
Timing and Nutrition
Prep takes 10 minutes and cooking takes 15, for 25 minutes in total. Each sandwich has approximately 450 calories, 30 grams of fat, 3 grams of carbohydrates, 2 grams of fiber, 1 gram of sugar and 40 grams of protein.
FAQ
Can I use a different mayonnaise?
Yes, any mayonnaise works. Check the ingredients if you are counting carbs. Avocado oil mayonnaise is the one suggested in the card.
How should leftovers be stored?
Keep the chicken and the sauce in separate airtight containers in the refrigerator. The chicken keeps for up to 3 days and the sauce for about a week. Put a sandwich together when you want to eat.
What can replace the chicken?
Turkey breast, or grilled tofu or tempeh seasoned in the same way for a vegetarian version.
Can I make it for meal prep?
Yes. Cook the chicken ahead and store it in the refrigerator, then assemble with fresh ingredients when you are ready to eat so the lettuce stays crisp.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Chicken Sandwiches with Creamy Mayonnaise: A Must-Try!
Ingredients
Instructions
Preheat your grill or skillet over medium heat.
In a small bowl, mix garlic powder, onion powder, paprika, salt, and pepper. Rub this spice mixture evenly over both sides of the chicken breasts.
Drizzle olive oil over the chicken breasts and place them on the grill or skillet. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F. Remove from heat and let rest for 5 minutes.
While the chicken is resting, prepare the creamy mayonnaise by mixing mayonnaise, Dijon mustard, and lemon juice in a small bowl until well combined.
Slice the cooked chicken breasts into strips.
To assemble the sandwiches, place a few strips of chicken on a lettuce leaf, add avocado slices, and drizzle with the creamy mayonnaise. Add optional toppings like sliced tomatoes and pickles if desired.
Wrap the lettuce around the fillings and enjoy your keto chicken sandwich!
Notes
For added flavor, marinate the chicken in the spice mixture for 30 minutes before cooking.
Substitute the lettuce wraps with keto-friendly low-carb tortillas if you prefer a more traditional sandwich feel.
Nutrition
| Serving Size | 1 sandwich |
|---|---|
| Calories | 450 calories |
| Sugar Content | 1g |
| Sodium Content | varies |
| Fat Content | 30g |
| Saturated Fat Content | varies |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 3g |
| Fiber Content | 2g |
| Protein Content | 40g |
| Cholesterol Content | varies |