Discover a delectable twist on a classic favourite with our irresistible soy free chicken mushroom lettuce wraps recipe. Bursting with flavorful ingredients like tender chicken, savoury mushrooms, and crisp lettuce, these wraps offer a healthy and mouthwatering option that will leave you craving more while being free from the top 9 allergens and gluten. Get ready to savour the perfect combination of textures and tastes in every bite.
Why We Like This Recipe
This soy free chicken mushroom lettuce wraps recipe is a family favourite in the summer months. It makes a great change from salads in hotter weather. The kids love being able to eat these chicken mushroom lettuce wraps recipes with their hands. It is also a meal that is easy to put together, which makes us adults happy. This mushroom lettuce wrap without soy recipe is based on the restaurant style appetisers that we made into a meal.
- Romaine Lettuce
- Neutral Oil
- Chicken Breasts
- Fresh Ginger
- Green Cabbage
- Button Mushrooms
- Coconut Aminos
- Brown Sugar
- Rice Wine Vinegar, unseasoned
- Sunflower Seed Peanut Butter Alternative, (Sunbutter is our fav)
- Dried 5 Spice
- Rice Noodles
See recipe card for quantities.
The Ingredient Low Down
Romaine, butter, iceberg, or leaf lettuce are perfect to use as wraps in the chicken mushroom lettuce wraps recipe. The larger outer leaves are what is used. The inner leaves are too small for a dinner sized roll. If making an appetiser or party sized Gluten free chicken lettuce wraps or lettuce boats the smaller ones will work.
Your favourite neutral oil for frying the rice noodles can be used. Just make sure it has a really high smoke point so it is safe for high heat deep frying. It should also not be a strongly flavoured oil as it will flavour the rice noodles.
We like to use chicken breasts for a leaner cut of meat. They are skinless and boneless to make our lives easier. Chicken thighs or ground chicken can be used if preferred.
Onion, Garlic, and Ginger
The fresh variety is best used in this mushroom lettuce wrap without soy recipe over the powdered spice version. They add texture as well as flavour to this chicken mushroom lettuce wraps recipe. White or yellow onions are the best to use for this dish.
Green cabbage is what we use in this soy-free lettuce wraps recipe. The cabbage is thinly sliced or shredded so using a more expensive cabbage such as napa is not needed. Red cabbage will dye the dish and is a different stronger taste to cabbage. The green cabbage is milder and the perfect fit for this soy free chicken mushroom lettuce wraps recipe.
Fresh brown or white button mushrooms are usually what we use. Other kinds such as portobello, oyster, or shitake mushrooms are also great in this soy free chicken mushroom lettuce wraps recipe.
This is the soy and gluten free option that replaces soy sauce in most dishes. It is made from fermented coconut sap. It can usually be found near the soy sauce or in the natural foods aisle of the grocery store. To omit the coconut aminos will drastically change the flavour.
Brands like Naked Sauce Foods and Coconut Secret are usually available in large grocery or specialty stores.
This is used to add a touch of sweetness to the Soy-free lettuce wraps sauce. It can be substituted with dark maple syrup for the molasses style taste. A dark sugar substitute can be used to reduce the amount by ⅓ and taste the mushroom lettuce wraps without soy sauce before adding to the chicken before adding more sweetener.
If the chicken has been added, cook the gluten free chicken lettuce wraps sauce before tasting it to adjust the sweetness.
Rice Wine Vinegar
Unseasoned rice vinegar is used in this soy free chicken mushroom lettuce wraps recipe. It is the rice vinegar that doesn’t have the extra added sugar or seasoning. If rice vinegar is not safe, apple cider or white vinegar can be used, if they are safe for you.
Similar to sake, Mirin is made from rice and is a rice wine. It is used in cooking. It is an optional ingredient for those who prefer not to use it. There will be a small lack of depth in the gluten free chicken lettuce wraps sauce when omitted. It can usually be found in the international aisle with the Asian sauces and vinegars.
Sunflower Seed Butter
Sunflower seed butter like Sunbutter is the perfect spread we use in this soy-free lettuce wraps recipe. We use the unsweetened variety. Alternatively pumpkin seed butter or pea butter, like NoNuts Butter also works in this soy free chicken mushroom lettuce wraps recipe with the same flavour results.
Dried 5 Spice
Five spice is a chinese spice mix that helps to give the asian inspired flavour to this mushroom lettuce wraps without soy dish. It can usually be found in either the spice aisle or the international foods sections. Always verify with the manufacturer that the spice mix is safe for your family and free from cross contact with gluten and top allergens.
To make your own version of a chinese 5 spice check out this recipe from Feasting At Home.
The noodles you want to use are the asian style white rice noodles that are very thin. They are usually called rice vermicelli and often found in either the pasta or international foods aisle. Be sure to get a brand that is gluten free. Contact the manufacturer for cross contact in the manufacturing process.
Instructions/ Directions and Tips
Wash the larger leaves of the lettuce, dry, and leave whole. Set aside.
Make the sauce. Mix coconut aminos, brown sugar, rice wine vinegar, mirin, sunflower seed butter, and 5 spice in a medium mixing cup with a pouring spout. Whisk well to combine and break up the sunflower seed butter. Set aside.
Make the garnish. Add the ¼-½ C Frying oil like canola to a pot
Heat the oil over medium high heat in a large high sided pan, a wok works well.
Saute the chicken in the pan, stirring often to make sure it is all cooked through evenly. It will take 8-10 minutes to cook. Using the cooking utensil check the inside colour of the largest pieces to make sure they are no longer pink.
Add the garlic, onions, and ginger to the pan. Cook for 4-5 minutes while stirring often until the onions are translucent.
Mix in cabbage and mushrooms and cook for 3-4 minutes or until most of the water expelled from the mushrooms has cooked off and the cabbage has softened.
Pour the sauce made in step 2 into the pan. Add ¼ C of water to the mixing cup after pouring out the sauce to get the dregs and leftover bits and add to the pan. Mix well. Cook for 1-2 minutes.
In a small bowl combine equal parts of cornstarch and water, whisking well before adding to the pan. Mix the slurry into the filling to thicken the sauce slightly.
Hint: Be sure to mix the water and cornstarch together and then add it to the pan. This is what we call making a cornstarch slurry. It stops the soy-free lettuce wraps sauce from being lumpy.
Low Food Waste Tips
Use the larger outer leaves for gluten free chicken lettuce wraps. This is why we suggest preparing more than 1 head of lettuce. Save the inner leaves for salad on another night. Use a meal plan to help reduce food waste to know when the next meal will be a salad. This will also help spread the cost per meal out over multiple meals.
Like This Recipe? Sign up to our Newsletter so you never miss a recipe.
Substitutions, Variations, & Adaptations
- Lettuce – other soft lettuces with large leaves can be used. Butter, iceberg or leaf lettuce are great with this soy free chicken mushroom lettuce wraps recipe.
- Ground meat and other cuts – instead of chicken breast thigh meat can be used, just make sure they are boneless and skinless. Ground chicken can be used in place of diced chicken meat. In place of chicken, other meats like turkey, pork or beef can be used either diced or ground for gluten free chicken lettuce wraps. If using pork or beef the meat may need draining before adding the other ingredients.
- Rice – omit the rice noodles and line the base of the lettuce wrap with plain steamed rice.
- Vegan – replace the chicken with either young jackfruit or chickpea based tofu (do not use regular tofu as it contains soy).
- Spicy – adding a bit of hot sauce to the garnishes or diced hot chillis is the best way to add spice as each person can make their own as hot as they like. Another way is to add a few drops of chilli oil into the soy-free lettuce wraps sauce.
- Veggie heavy – adding carrot rounds, small chopped broccoli, broccoli stems peeled and diced.
- Noodles– Instead of frying the rice noodles, cook them and stir fry them in a bit of the soy-free lettuce wraps sauce, you’ll need to make extra sauce. Line the lettuce wraps with the noodles then the chicken.
A large glass bowl and a small bowl to mix the sauces and cornstarch slurry. A whisk to mix the sauces.
Deep pan for frying the rice noodles and a fried food skimmer, to safely pull the noodles from the oil.
Large skillet or wok and spatula to cook the chicken filling.
Knife and cutting board for preparing the vegetables and chicken.
Storage and Reheating Instructions
In the fridge, store the parts separately. The lettuce and cooked rice noodles can each be stored in separate airtight containers with a paper towel to absorb extra moisture for 1-2 days. The chicken and mushroom lettuce wraps without soy filling can be stored in a well sealing container for up to 3 days in the fridge.
Only the chicken filling should be frozen. Store the chicken in an airtight freezer safe container for up to 3 months. The lettuce and the rice noodles do not hold up to freezing.
If using the chicken mix from frozen, allow it to fully thaw in the fridge before reheating.
To reheat the soy free chicken mushroom lettuce wraps recipe only warm up the chicken filling. Do so in a preheated medium pan with a bit of extra water. Around ¼ – ⅓ cup of water depending on how much is being reheated.
Cover the pan with a well fitting lid and let it reheat the food over medium heat until it bubbles lightly for 5 minutes. Remove the lid, stir the mixture and let any extra water cook off. The lettuce and rice noodles should be used cold.
How to Send Soy Free Chicken Mushroom Lettuce Wraps Recipe as Leftovers for Lunch
These mushroom lettuce wraps without soy can be too finicky to send as a wrap in the kid’s lunches so we do one of two things. We make a sandwich with toasted gluten free bread, lettuce, and the chicken filling. We drain the chicken filling and pat it dry a bit before putting in the sandwich, so it won’t make the bread soggy,
The other way we serve this soy free chicken mushroom lettuce wraps recipe for lunch is to make a salad in a reusable food container, like tupperware. Shred the lettuce into bite sized pieces, add the chilled chicken filling and extra sauce. Top with the puffed rice noodles to add texture.
We usually don’t do a dressing as the sauce from the filling is usually enough. It would also work well as a layered jar salad with the chicken mushroom lettuce wraps without soy filling and sauce on the bottom, then the lettuce and the puffed rice noodles on top.
Pro Tip for Lettuce Wraps That Don’t Fall Apart
Don’t over fill the lettuce. One of the biggest reasons that the lettuce wraps break apart is from putting too much of the chicken mushroom lettuce wraps without soy filling in the lettuce leaf. Another is to bend against the natural curve of the lettuce. The thick stem will break if bent roughly, use that part as the open end of the wrap.
It is also important to use leaves that are free from rips and holes before using as a wrap. It isn’t uncommon to need multiple heads of lettuce when serving a large batch of gluten free chicken lettuce wraps.
What To Serve With Chicken Lettuce Wraps
This soy free chicken mushroom lettuce wraps recipe is fabulous on its own as a lettuce style wrap for lighter meals. It can also be served as an appetiser if served as one or two small lettuce boats. For a bigger appetite pair this dish with coconut rice or steamed rice. Gluten free chicken lettuce wraps are also great with chow mein noodles.
The chicken filling can also be served as a stir fry over steamed rice or gluten free rice noodles.
Rate our Recipe.
We Love To Hear From You!
Servings: 6 servings
- Large glass bowl
- Small bowl
- Deep Frying pan
- Fried food skimmer
- Large skillet or wok
- Knife and Cutting Board
- 2- 3 Heads Romaine Lettuce
- 1 tablespoon Neutral Oil for higher heat cooking
- 3 Lb Chicken Breast boneless skinless diced
- 1 C Onion diced (about 1 medium onion)
- 6 Cloves Garlic minced
- 2 Tbsps Fresh Ginger minced
- 1 ½ C Green Cabbage finely sliced
- 12-15 Button Mushrooms diced
- 6 Tbsps Coconut Aminos
- ¼ C Brown Sugar loose not packed
- 1 ½ tablespoon Rice Wine Vinegar unseasoned
- 1 tablespoon Mirin optional
- 2 teaspoon Sunflower or Pumpkin Seed Peanut Butter Alternative (Sunbutter is our fav)
- ⅛ teaspoon 5 Spice dried and ground
- ¼ C Water
- 1-2 tablespoon Cornstarch
- 1-2 tablespoon Water
- ¼-½ C Neutral Frying Oil canola works well
- ½ Package Rice Vermicelli Noodles
- Wash the larger leaves of the lettuce, dry, and leave whole. Set aside.
- Make the sauce. Mix coconut aminos, brown sugar, rice wine vinegar, mirin, sunflower seed butter, and 5 spice in a medium mixing cup with a pouring spout. Whisk well to combine and break up the sunflower seed butter. Set aside.
- Make the garnish. Add the ¼-½ C Frying oil like canola to a pot
- Heat the oil over medium high heat in a large high sided pan, a wok works well.
- Saute the chicken in the pan, stirring often to make sure it is all cooked through evenly. It will take 8-10 minutes to cook. Using the cooking utensil check the inside colour of the largest pieces to make sure they are no longer pink.
- Add the garlic, onions, and ginger to the pan. Cook for 4-5 minutes while stirring often until the onions are translucent.
- Mix in cabbage and mushrooms and cook for 3-4 minutes or until most of the water expelled from the mushrooms has cooked off and the cabbage has softened.
- Pour the sauce made in step 2 into the pan. Add ¼ C of water to the mixing cup after pouring out the sauce to get the dregs and leftover bits and add to the pan. Mix well. Cook for 1-2 minutes.
- In a small bowl combine equal parts of cornstarch and water, whisking well before adding to the pan. Mix the slurry into the filling to thicken the sauce slightly.
Calories: 453kcal | Carbohydrates: 51g | Protein: 45g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 116mg | Sodium: 2758mg | Potassium: 1571mg | Fiber: 6g | Sugar: 16g | Vitamin A: 18215IU | Vitamin C: 19mg | Calcium: 129mg | Iron: 4mg
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Contact the manufacturer of products, regarding cross contact and ingredients, to ensure they are safe for you
- Always check ingredients for allergens
- Do not use the same utensils on allergen free food, that previously touched allergens
- Don’t leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
This article originally appeared on TheAllergenfreeKitchen and was syndicated by MediaFeed.
More from MediaFeed:
- Science says this ‘70s rock hit is the catchiest song of our time
- 20 incredible movies so disturbing we never want to see them again
Like MediaFeed’s content? Be sure to follow us.