Ah, lettuce cups.
These have been one of my favorite appetizers ever since I had my first one at Betelnut here in San Francisco more than a decade ago.
Unfortunately, in moving to a low-FODMAP diet, lettuce cups (and much Chinese food) went into the category of foods that I didn’t trust to order when we go out.
This was especially a bummer because I loved ordering them when we’d be on the road somewhere that has a P.F. Chang’s. (Living in San Francisco, we don’t eat at many chain restaurants. They’re simply few and far between thanks to local ordinances that limit them to encourage local businesses.) P.F. Chang has a solid gluten-free menu. But it’s hard to avoid the onions and garlic that following the low-FODMAP diet requires.
That’s why when I saw this “PF Chang’s Chicken Lettuce Wraps” copycat recipe pop up on Twitter, I got inspired.
Making lettuce cups low-FODMAP friendly
My version omits the onion, garlic, and hoisin sauce, replacing them with low-FODMAP alternatives.
You can eat the lettuce cups with a side of rice as a healthy dinner for two, or as an appetizer for four.
I’m such a fan of them, that I’m already planning to make the lettuce cups as an appetizer for our next family potluck. It can be challenging to find things to bring that heat up quickly and can survive a couple of hours on the road in the cooler. But these lettuce cups will fit the bill nicely.
For a little extra flavor, drizzle a teaspoon of tamarind chutney. over the top of each lettuce cup.
Gluten-free and low FODMAP Lettuce Cups
- 1 lb ground chicken I used thigh meat.
- 1 TBSP garlic-infused olive oil
- 1 bunch green onions Thinly sliced.
- 1 can water chestnuts Diced.
- 1 stalk celery Diced.
- 2 TBSP gluten-free soy sauce
- 2 TBSP coconut aminos
- 1 TBSP creamy peanut butter
- 1 TBSP ginger Grated.
- 1 TBSP rice wine vinegar
- 1 tsp Chinese Five Spice
- 1 tsp honey
- 1 tsp sesame oil
- 1/8 tsp salt
- 1/8 tsp black pepper Ground.
- 1 head lettuce Organic iceberg lettuce or organic butter lettuce work best.
- Add olive oil to pan and heat over medium-high heat. Crumble ground chicken into pan. Season with salt and pepper. Cook until chicken starts to brown, stirring frequently. Remove chicken from pan and drain of excess fat in a paper-towel lined bowl.
- Combine soy sauce, coconut aminos, peanut butter, ginger, vinegar, Chinese five spice, honey, and sesame oil in a small bowl.
- Add vegetables to the pan you cooked your chicken in. If the pan is dry, add a teaspoon of garlic-infused olive oil. Cook for 2 minutes, stirring frequently, then add your sauce. Stir to combine, and cook another 3 minutes.
- Separate lettuce leaves. Wash leaves and pat dry with a paper towel. Put in a bowl for serving at the table.
- Add chicken back to the pan. Stir to combine and coat with the sauce. Cook for another 2-3 minutes or until chicken is the same temperature as rest of the ingredients.
- Place chicken mixture in a serving bowl. Serve with the lettuce leaves.
I made these the other day and my husband (who normally dislikes my low-fodmap recipes) and I LOVED them. Thank you so much for making my transition to low-fodmap much easier!!!
I am SO happy to hear that!! I made it for a thanksgiving appetizer last year and it went over well there too. It’s so nice when we can make something that’s gute-friendly but full of flavor. Cheers!