• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Tara Teaspoon logo

  • Bloglovin
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
  • Home
  • Recipes
    • Recipe Index
    • Easy Dinners
    • Thanksgiving
    • Christmas Cookies
  • Cookbooks
    • Delicious Gatherings
    • Live Life Deliciously
  • Newsletter
  • Shop
  • About Me
    • Contact Me
    • Ask Tara
    • Privacy Policy Version 2022
    • Disclosure Statement
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
    • Recipe Index
    • Easy Dinners
    • Thanksgiving
    • Christmas Cookies
  • Cookbooks
    • Delicious Gatherings
    • Live Life Deliciously
  • Newsletter
  • Shop
  • About Me
    • Contact Me
    • Ask Tara
    • Privacy Policy Version 2022
    • Disclosure Statement
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • ×
    TaraTeaspoon » Course » Main Dish » Chicken and Poultry

    This page contains affiliate and sponsored links. See my full disclosure.

    Published: by

    Healthy Chicken Taco Lettuce Wraps with Black Beans and Veggies

    Jump to Recipe Pin Recipe Jump to Comments
    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.

    Delicious sandwich recipes for every day

    • Sweet and Spicy Bacon Chicken Sandwich
    • 101 Best Bacon Recipes
    • Tropical Chicken with Grilled Pineapple
    • Memphis Smoked Bologna Sandwich
    • Dang Delicious Slow Cooker Brisket Sandwiches
    • Mediterranean Chicken and Rice Lettuce Wraps
    • Hot Spinach and Cheese Sandwich Melts
    • Thai Turkey Lettuce Wraps
    Tara in kitchen making salad

    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!

    « Biscuit Breakfast Sandwich with Ham and Chutney
    Thai Turkey Lettuce Wraps »

    Filed Under: Chicken and Poultry, Healthy + Diet, Mexican + Hispanic, Salads, Sandwiches and Burgers Tagged With: black beans, chicken, Chicken Salad, lettuce wraps, salad, shredded chicken, taco lettuce wrap, tacos

    Reader Interactions

    Comments

    1. cindy says

      January 03, 2020 at 6:53 pm

      This looks perfect for me. I am trying to eat more greens and ditch sugar in the new year. This looks like the perfect start to eating more greens. Love wrap!

      Reply
    2. Jacque Hastert says

      January 06, 2020 at 4:50 pm

      These are getting added to my lunch menu for next week. Perfect to enjoy at work or easy to make ahead of time.

      Reply
    3. Chef Dennis says

      January 06, 2020 at 11:18 pm

      Yum! I am so loving this Chicken Taco Lettuce Wraps recipe so much. It looks really refreshing to eat and very healthy. Thanks for sharing!

      Reply
    4. Tami Price says

      January 07, 2020 at 9:38 pm

      Made this for a meal prep for the week and I absolutely love it! So much flavor and super easy to make! Thanks so much for sharing!

      Reply
    5. Pam Greer says

      January 10, 2020 at 12:29 pm

      My husband just retired and I have been searching for easy and healthy lunches. These are perfect!

      Reply
    6. Veronika says

      January 10, 2020 at 12:42 pm

      Sold! Love all the ingredients you incorporated in this recipe! Plus, it's so easy to make! Saving the recipe and will make it this weekend!

      Reply
    7. GUNJAN C Dudani says

      January 10, 2020 at 3:10 pm

      I am always on a lookout for a variety of lettuce recipes especially in wrap or taco form. Definitely trying this soon.

      Reply
    8. Sharon says

      January 10, 2020 at 7:32 pm

      Chicken taco lettuce wraps make a great alternative to flour tortillas. Perfect for a light lunch or dinner.

      Reply
    9. Jennifer Banz says

      January 12, 2020 at 8:35 pm

      I prepped this for my lunches for the week and had to have a taste...delicious! I can't wait for lunch tomorrow!

      Reply
    10. Debbie says

      January 12, 2020 at 8:44 pm

      I love your healthy twist on tacos, lettuce is pure genius!! This is on my menu for taco tuesday. My family loves chicken and I know this will be a big hit . The CUMIN LIME VINAIGRETTE sounds simply divine an the perfect compliment . Wonderful recipe, I can't wait to try these.

      Reply
    11. Charity Beth Long says

      January 12, 2020 at 10:59 pm

      The lettuce wrap trick is priceless! I prefer it to store bought taco shells anyway. Lettuce let's the filling flavor really come through. Thanks for the recipe!

      Reply
    12. kita says

      January 13, 2020 at 12:09 am

      These lettuce wraps would really hit the spot. I am such a fan of chicken tacos - and love beans! Adding it to the weekly menu plan.

      Reply
    13. Mary says

      February 24, 2020 at 10:54 pm

      Wraps! Tacos! Perfect dinner!!! Thank you for this one!

      Reply

    Let us know how it went! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    search this website

    I’ve been sharing my original ideas for years. What began as a passion, turned into a career as magazine Food Editor at Martha Stewart and then Entertaining Director at Ladies’ Home Journal. All in all, I’ve shared recipes, cooking tips, and DIY ideas with more than 24 MILLION people. Make that 24 million and one. Thanks for stopping by Tara Teaspoon!

    Delicious Gatherings

    Delicious Gatherings cookbook cover

    follow on social

    • Bloglovin
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube

    Calling all brownie lovers!

    Here's a quick guide to your favorite treat.

    I've compiled all my best tips and baking secrets onto one page. And it's 100% FREE!

    Enter your name here, and I'll send my Brownie Tips Sheet right to your inbox.

    Live Life Deliciously Recipe Sharing Group!

    In this group, we share dinner, dessert, snack, and lunch recipes. Any and all recipes are welcome (with a few rules). Let's make cooking and baking at home fun!

    Join Our Group

    Media Kit

    Footer

    Helpful Links

    • New Posts
      • Recipe Index
    • Cookbooks
      • Delicious Gatherings
      • Live Life Deliciously
    • About Me
      • Ask Tara
      • Videos
      • Contact Me
        • Privacy Policy Version 2022
        • Tara Teaspoon Disclosure Statement

    Popular Recipes

    • Cookbook
    • Easy Dinners
    • Grilling and Smoking
    • Chicken and Poultry
    • Baking
    • Halloween
    • Chocolate

    Recent Posts

    • Chocolate Marshmallow Valentine's Cookies
    • Chicken Parmesan Cups
    • The Best Classic Gingerbread Cookies
    • Chocolate Chip Cookies Without Chocolate Chips
    • Peppermint Hot Chocolate Cookies

    Copyright © 2023 Tara Teaspoon on the Brunch Pro Theme