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    TaraTeaspoon » Chicken

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    Published: · Modified: Oct 19, 2020 by

    Healthy Chicken Taco Lettuce Wraps with Black Beans and Veggies

    Jump to Recipe Pin Recipe
    Healthy Taco Salad Lettuce Wraps

    Shredded chicken wraps get a Southwest twist as healthy taco lettuce wraps. No tortillas here. It's the best salad wrap you'll ever make.


    Healthy Taco Salad Lettuce Wraps on a plate with black beans chicken and slices of lime
    Jump to:
    • Black Bean and Shredded Chicken Wraps
    • More healthy lettuce wraps recipes:
    • Chicken Taco Lettuce Wraps

    If you're eating low carb, want a fresh and easy dinner, or just trying to eat more vegetables, this delicious lettuce wrap is for you.

    Black Bean and Shredded Chicken Wraps

    I was on a health kick a few months ago and cut the carbs. Really it was a microbiome cleanse that I do a few times a year! What a great jumpstart to my health, and it gets me eating more veggies.

    I love Mexican inspired, or Southwest! My favorite frittata is loaded with black beans and seasonings. Anything tacos makes my heart sing.

    I started my day by prepping my lunch ahead and created this delightful black been salad, loaded with veggies and flavor.

    From another meal using shredded chicken, I had the extra protein handy. Add lettuce leaves and I had some lettuce tacos pronto!

    Healthy Taco Salad with black beans shredded carrots and cilantro in a bowl

    The black bean salad itself is so delicious, you can eat it alone if you want. If you're not on a health kick, or your family loves a tortilla, serve it as a veggie taco filling.

    Or add the chicken and serve it in a tortilla for a traditional taco. Add plenty of shredded lettuce on top for crunch.

    More healthy lettuce wraps recipes:

    • Meatball lettuce wraps with Thai veggies
    • Grilled Chicken lettuce wraps with creamy fruit dressing
    • Chicken and Rice lettuce wraps with crunchy nuts

    Healthy Taco Salad Lettuce Wraps on a plate with black beans chicken and slices of lime

    What to serve with lettuce wraps?

    For these chicken taco lettuce wraps I serve a little shredded cheese and a squeeze of lime. You can use any cheese you'd like, including Cotija or a vegan cheese if you desire.

    For a mixed crowd, meaning not everyone might be on a health path, serve these lettuce wraps with tortilla chips, guacamole or Spanish rice.

    For lunch, these lettuce wraps are so filling and do the trick. Add these other additions and you have a complete family meal for dinner.

    Chicken Taco Salad Lettuce Wraps on plate

    One of my favorite things about these chicken taco wraps is the Cumin Vinaigrette that glistens all over the black bean salad.

    It's so tasty I could drink it! Make extra and store it in my favorite salad dressing keeper in the fridge. Drizzle it on all your salads!

    Overhead view of Healthy Taco Salad Lettuce Wraps on a plate with black beans chicken and slices of lime

    Chicken Taco Lettuce Wraps

    Tara Teaspoon
    A healthy taco! Swap tortillas for lettuce leaves in this tasty take on taco salad.
    5 from 10 votes
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Total Time 25 mins
    Course Dinner
    Cuisine Mexican
    Servings 4 to 6
    Calories 323 kcal

    Ingredients
      

    • 1 can (14 oz) Black beans drained
    • 1 medium carrot grated
    • 1 small jalapeno finely diced
    • ½ medium red bell pepper diced
    • ½ tomato diced
    • 2 tablespoons diced red onion, or scallions
    • ½ cup chopped cilantro
    • ½ teaspoon Kosher Salt plus more for seasoning
    • Cumin Lime Vinaigrette SEE BELOW
    • 6 large lettuce leaves
    • 2 cups shredded cooked chicken
    • 1 cup shredded cheddar

    Instructions
     

    • In a bowl toss together the beans, carrot, jalapeno, bell pepper, tomato and onion. Stir in ¼ cup of the cilantro and ½ teaspoon salt.
    • Make the dressing. Toss salad with several tablespoons and season to taste with salt.
    • Spoon some salad into lettuce leaves and top with chicken and a little cheese. Drizzle with more dressing and garnish with cilantro if desired. Serve immediately.

    Notes

    Nutritional analysis not including vinaigrette
     
    CUMIN LIME VINAIGRETTE
    ¼ cup fresh lime juice
    2 tablespoons apple cider vinegar
    ¼ teaspoon cayenne pepper
    ½ teaspoon ground cumin
    ¼ teaspoon kosher salt
    1 tablespoon honey
    2 tablespoons chopped cilantro
    ⅔ cup canola oil
    1. Whisk together all the ingredients except for the oil. Then drizzle in the oil while you whisk to incorporate. 
    2. Store in a dressing jar or glass jar with lid. Shake to combine if it separates. 
     

    Nutrition

    Calories: 323kcalCarbohydrates: 20gProtein: 29gFat: 14gSaturated Fat: 7gCholesterol: 84mgSodium: 686mgPotassium: 610mgFiber: 7gSugar: 3gVitamin A: 6286IUVitamin C: 34mgCalcium: 247mgIron: 2mg
    Want to watch videos to show you how to cook?Check out our Youtube and try this recipe and more.

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    About Tara Teaspoon

    I’ve been in the food publishing business for over 20 years, creating recipes & food-styling for magazines, books, television & advertising. Order my new cookbook & stick around for amazing things to eat.

    Find out more!

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    Filed Under: Chicken, Healthy + Diet, Salads Tagged With: black beans, chicken, Chicken Salad, lettuce wraps, salad, shredded chicken, taco lettuce wrap, tacos

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