Chicken Salad Lettuce Wraps

Tanya Eisenwasser

Print Recipe

Herb chicken salad in butter lettuce leaves.

Prep 15 min

Cook 20 min

Serves 4

Gluten-freeDairy-free

Ingredients

Chicken

• 1 pound boneless, skinless chicken breast
• Water to cover
• 1/2 teaspoon sea salt

Salad

• 2 stalks celery, finely diced
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh dill, finely chopped
• 1 tablespoon fresh chives, finely chopped
• 3 tablespoons olive oil
• 1/4 teaspoon sea salt
• Pinch of black pepper (optional)

Wraps

• 1 head butter lettuce, leaves separated and washed

Instructions

Poach the Chicken

1. Place the chicken breasts in a pot and add enough water to cover the chicken by about 1 inch. Add 1/2 teaspoon salt.
2. Bring to a boil over medium-high heat.
3. Reduce heat to low, cover, and simmer for 15-18 minutes until the chicken reaches 165°F (74°C) internal temperature.
4. Remove the chicken from the water and let cool for 10 minutes.
5. Dice or shred the chicken into bite-sized pieces.

Make the Salad

1. In a large bowl, combine the diced chicken, celery, parsley, dill, and chives.
2. Drizzle with olive oil and season with salt and pepper if using.
3. Toss gently to combine.

Assemble

1. Spoon the chicken salad into individual butter lettuce leaves.
2. Serve immediately.

Tips & Substitutions

• Use fresh chicken. Poach and use immediately for the lowest histamine load.
• Olive oil replaces mayo since commercial mayonnaise often contains vinegar and other additives that can be problematic.
• Boston lettuce or romaine hearts work instead of butter lettuce for the wraps.
• Add diced apple or cucumber for extra crunch and texture.
• Fresh turkey breast works as a substitute for the chicken if you prefer a different protein.

Why This Works

Fresh chicken. Poached and used right away, chicken is generally well tolerated. Poaching is a gentle cooking method that keeps the meat moist without browning, which some people prefer.

Olive oil. Replaces commercial mayo, which typically contains vinegar and preservatives. Olive oil is well tolerated and provides a clean, simple dressing.

Celery. Naturally low in histamine and adds crunch and freshness. It is often well tolerated, though individual responses can vary.

Fresh herbs (parsley, dill, chives). Fresh herbs are generally well tolerated and provide layers of flavor that make the simple olive oil dressing taste more complex.

Butter lettuce. Low in histamine and its cup-shaped leaves are perfect for holding the chicken salad filling.

Storage

Best eaten immediately after preparing. This is a protein-heavy dish and chicken salad accumulates histamine quickly when stored. If you must save some, refrigerate within 30 minutes and eat within a few hours. Do not store assembled wraps, as the lettuce will wilt.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.