As the days start to get longer and the first signs of spring appear, I find myself craving meals that feel lighter, fresher and packed with flavour. These Vietnamese lettuce wraps with lemongrass chicken are one of my favourite spring time meals. They are packed with lean protein, crunchy vegetables, vermicelli noodles and a creamy peanut sauce.
As a dietitian, I aim to build balanced meals that include carbohydrates, protein, healthy fats, and fibre. These lettuce wraps check all the boxes for a balanced meal:
Energy from Carbohydrates
The vermicelli noodles provide carbohydrates, which are the body’s preferred energy source. Including carbohydrates in meals helps fuel both your brain and muscles throughout the day.
Lean Protein for Muscle and Satiety
The lemongrass chicken is a great source of protein, which helps keep you full and supports muscle repair.
Fibre and Antioxidants from Vegetables
The lettuce, carrots, cucumber, bean sprouts and daikon provide fibre along with a variety of vitamins and antioxidants. Fibre supports digestion while antioxidants play a role in protecting cells and supporting overall health.
Healthy Fats for Satisfaction
The peanut sauce adds healthy fats from peanuts, which help promote satiety. Including fats in meals also supports the absorption of fat-soluble vitamins such as vitamins A, D, E and K.
Together, these ingredients create a balanced and satisfying meal that provide energy, support fullness and deliver a wide range of nutrients.
Lemongrass Chicken
Yields: 8 servings
Prep Time: 45 minutes
Cook Time: 15 minutes
Difficulty: 2/3 – Medium
Dietitian Tip:
These Vietnamese lettuce wraps are perfect for building at the table, allowing everyone to choose the ingredients they enjoy most. This makes it a great option for connecting over food, whether it’s a casual weeknight dinner or a meal shared with friends.
This recipe has two parts: the Lemongrass Chicken & the Thai Lettuce Wraps
Lemongrass Chicken – Ingredients
- ¼ cup lime juice
- 3 tbsp fish sauce
- 2 tbsp maple syrup
- 2 tbsp neutral flavoured oil
- 1 tbsp soy sauce
- 4 small garlic cloves
- 2 stalks lemongrass, tender white parts only, roughly chopped*
- 1 medium shallot, peeled and halved
- 2 lb pounds boneless chicken breast or thighs, cut into 1 inch pieces
Lemongrass Chicken – Steps
- Add the lime juice, fish sauce, maple syrup, oil, soy sauce, garlic, lemongrass and shallot to a blender or food processor. Blend until the mixture is smooth and well combined.
- Place the chicken in a large bowl and pour the marinade over it. Toss well so each piece is coated. Cover and allow chicken to marinate for about 30 minutes.
- Meanwhile, preheat your grill to medium-high heat. If you are using wooden skewers, soak them in water for about 15 minutes so they do not burn on the grill. Place the marinated chicken evenly onto the skewers. Instructions on cooking in a pan are below.
- Once the grill is hot, place the chicken skewers directly onto the grill. Grill for 10-14 minutes, turning halfway through until the chicken is golden, slightly charred and fully cooked through.
- Transfer the skewers to a clean plate and loosely cover them with foil. Let the chicken rest for 5-10 minutes so the juices settle and the meat stays together.
Lemongrass Preparation
To prepare lemongrass, remove the tough outer layers until you reach the softer inner stalk. Use only the pale white portion near the base (about the bottom third of the stalk).
Alternative Cooking Method
You can also cook the chicken in a large pan without the skewers. Drizzle a little oil into the pan and cook the chicken for 7-10 minutes, flipping occasionally, until cooked through.
Fresh Vietnamese Lettuce Wraps
Yields: 4 wraps
Prep Time: 20 minutes (+2 hours to pickle the daikon)
Total Time: 2 hours 20 minutes
Difficulty: 2/3 – Medium
Thai Lettuce Wraps – Ingredients
-
Wraps
- 75 grams dried vermicelli noodles (about 3/4 cup)
- 12 large lettuce leaves (baby cos or romaine)
- Pickled carrots and daikon
- 2 cups bean sprouts
- 2 cucumbers
-
Vietnamese Peanut Sauce
- 2 tbsp natural peanut butter
- 2 tbsp hoisin sauce
- 1-2 tbsp lime juice
- ⅓ cup low-fat coconut milk
- 1 large garlic clove
- 1 tsp soy sauce
- 1 tsp white sugar
- ½ tsp salt
-
Pickled Vegetables
- 2 medium carrots, peeled and cut into 2mm batons
- ½ large white radish (daikon)
- 1 ½ cups boiling water
- ½ cup white sugar
- 4 tsp salt
- ¾ cup rice wine vinegar
Thai Lettuce Wraps – Steps
- Pickle the daikon and carrots first. In a bowl, combine the boiling water, salt and sugar, stirring until everything dissolves. Add the vinegar and mix. Place the vegetables into the liquid so they are fully submerged and let them pickle for about 2 hours. Drain before using in the recipe.
- Whisk together all of the peanut sauce ingredients in a small bowl. Set it aside while you prepare the rest of the ingredients so the flavours have time to come together.
- Place the rice noodles in a bowl and cover with boiling water, following the cooking time listed on the package. Once softened, rinse them under cold water to keep them from sticking together, then drain thoroughly.
- Assemble the rolls. Start with a lettuce leaf as the base. Add a small handful of noodles, followed by the pickled carrots and bean sprouts. Place the chicken on top and drizzle the peanut sauce.
Want to learn more about how a dietitian can help you towards your health goals? Check out our Registered Dietitian page for more info and how to book. Our dietitian is located in Victoria BC if you prefer in-person appointments, otherwise they are available virtually for anywhere.
