Shredded Chicken and Avocado Lettuce Wraps Recipe

What Is Shredded Chicken and Avocado Lettuce Wraps?

Chicken salad tucked into lettuce leaves is a lunch-counter shortcut that skips the bread and lets the filling do the work, and this version keeps that same fold-and-wrap logic. Ripe avocado, mashed with lime juice and olive oil, stands in for the usual mayonnaise-based dressing and turns the chicken, cucumber and cilantro into something closer to guacamole than a deli scoop. It leans on lean chicken and a monounsaturated dressing instead of processed condiments, so the wraps stay light without skimping on flavor.

What Makes This Recipe Anti-Inflammatory?

Avocado supplies oleic acid, the same monounsaturated fat that makes olive oil a staple of anti-inflammatory eating, along with lutein, a carotenoid tied to eye and tissue health. Poached chicken breast is a lean, easily digested protein without the saturated fat a fattier cut or a fried preparation would add.

Cilantro and spring onion both contribute plant polyphenols, and using the avocado-lime mixture instead of a jarred mayonnaise removes seed oils from the recipe entirely, since standard mayonnaise is built on refined vegetable oil and egg.

Every ingredient is compliant with the AIP elimination phase. There are no grains, legumes, nightshades, dairy, eggs, nuts, seeds or seed-based spices, and the creamy dressing comes from mashed avocado rather than mayonnaise, which is built on egg.

Ingredients

• 1 1/2 pounds boneless, skinless chicken breasts
• 2 cups homemade chicken bone broth
• 2 ripe avocados
• 2 tablespoons lime juice (about 1 lime)
• 1 tablespoon olive oil
• 1/4 cup fresh cilantro, chopped
• 2 spring onions, thinly sliced
• 1/2 cup cucumber, finely diced
• 1/2 teaspoon sea salt
• 12 large butterhead lettuce leaves (about 2 heads)

Directions

Step 1

Place the chicken breasts in a wide pot with the bone broth, adding water if needed to cover. Bring it to just below a simmer, where bubbles barely break the surface, and hold it there for 12 to 14 minutes, until the chicken reaches 165°F. A rolling boil seizes the muscle fibers of breast meat into tight, dry strings, so keep the heat gentle.

Step 2

Lift the chicken out and shred it with two forks while it is still warm, when the fibers pull apart easily. Once it cools, the meat holds together and shredding gets much harder.

Step 3

Mash the avocados with the lime juice, olive oil and sea salt into a rough, chunky dressing rather than a smooth purée. This is what replaces the mayonnaise a classic chicken salad would use, since mayonnaise is built on egg.

Step 4

Fold the shredded chicken, cilantro, spring onions and cucumber into the dressing. If the mixture tightens up or feels dry, loosen it with a spoonful or two of the reserved poaching broth.

Step 5

Wash the lettuce leaves and dry them thoroughly, patting each one with a towel until no water beads remain, since wet leaves let the filling slide right out. Spoon the mixture into each leaf and serve right away, while the lettuce is still crisp.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Is this recipe suitable for the AIP elimination phase?
A1: Yes. Chicken, bone broth, avocado, lime, olive oil, cilantro, spring onion, cucumber and butterhead lettuce are all permitted during elimination. There is no mayonnaise here, since it is built on egg, and no black pepper or seed-based spices such as cumin or coriander.

Q2: Can I make this ahead without the avocado turning brown?
A2: Yes. The lime juice already slows browning, so press plastic wrap directly against the surface of the mixture before refrigerating, and stir the avocado in last if you are prepping the rest a day ahead.

Q3: Can I use store-bought rotisserie chicken instead of poaching my own?
A3: Usually not. Most rotisserie seasoning blends include paprika, sugar and other unlisted spices, so read the label carefully before relying on one, and poach your own breast if you cannot confirm the seasoning.

Q4: What can I use instead of butterhead lettuce?
A4: Romaine hearts give a sturdier, crunchier wrap if butterhead lettuce is not available, and blanched collard leaves work well when you want something more pliable that can hold a fuller scoop of filling without tearing.

Q5: Is this filling enough as a full meal?
A5: On its own it leans light, so add a side of roasted sweet potato for a more substantial meal. The natural sweetness pairs well with the lime and cilantro in the filling.