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high protein lettuce wrap with crispy baked chicken fingers and cottage cheese herb sauce
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High Protein Lettuce Wrap with Chicken Fingers

This high protein lettuce wrap is the perfect lunch!
Prep Time20 minutes
Cook Time20 minutes
Course: dinner, lunch
Cuisine: American
Keyword: high protein lettuce wrap
Servings: 4
Calories: 591kcal
Author: Teri Turner

Ingredients

For the High Protein Chicken Fingers

  • 1 lb chicken tenderloins
  • 1 1/4 teaspoons Celtic Sea Salt ® divided
  • 1 1/2 teaspoons poultry seasoning
  • 1/3 cup gluten-free flour
  • 3 large eggs
  • 6 oz Quest Protein Chips (Chili Lime or Salsa Verde), crushed into crumbs with a rolling pin or in a food processor
  • Olive oil spray

For the Cottage Cheese Herb Dressing

  • 1 cup cottage cheese
  • 3 tablespoons chives chopped
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons shallots minced
  • 1 tablespoon parsley finely chopped
  • 1 tablespoon basil finely chopped
  • 1 tablespoon apple cider vinegar
  • 2 garlic cloves pressed or grated
  • 3 anchovies
  • 1-2 teaspoons hot sauce
  • ½ teaspoon grated lemon zest
  • ¾ teaspoon Celtic Sea Salt ®

For the Lettuce Wrap

Instructions

  • Preheat the oven to 375F. 
  • Make the dip/dressing: To a blender or a wide mouth mason jar, add cottage cheese, chives, lemon juice, shallots, parsley, basil, apple cider vinegar, garlic, anchovies, hot sauce, lemon zest, and salt, and blend on high or with an immersion blender until thoroughly combined. Add 2 tablespoons of water if you’re making a dip or ¼ cup water if you’re making a dressing and blend to combine. Cover and refrigerate to allow the dressing to thicken before use.
  • Make the chicken fingers: Pat the chicken tenderloins dry with paper towels and lightly season with ¾ teaspoon salt and the poultry seasoning.
  • Place the flour in a shallow bowl and set aside. In another shallow bowl, whisk the eggs with a splash of water and set aside. In a third shallow bowl, combine the crushed chips with the remaining ½ teaspoon salt and set aside.
  • With one hand (this will be your dry hand), grab one chicken tender and lightly coat it in the flour. Using your dry hand, place the tenderloin in the bowl with the egg. With your other hand (this will be your wet hand), flip the tender in the egg to coat then place in the bowl with the crushed chips. With your dry hand, turn the tender in the chip mixture to coat, pressing down slightly to make sure the chips stick to the chicken, and set aside on a cutting board or large plate. Repeat this step with all of the chicken tenders. When all of the tenders are coated, spray the baking sheet lightly with olive oil spray and place the tenders on the baking sheet so they close but not touching.
  • Place the baking sheet in the oven and bake the chicken tenders for 20 minutes, depending on the size of the chicken pieces, or until golden, crispy, and cooked through. At 13 minutes, lightly spray the tops of the tenders with olive oil spray and flip and, if you have the option, turn the convection oven on. Remove the baking sheet from the oven when done and set aside.
  • With a paring knife, cut the core out of the head of iceberg lettuce. Gently peel away the outer 2 to 4, largest, iceberg leaves, making sure to keep them in one piece. Rinse the iceberg leaves and allow the excess water to drip off before placing on a paper towel lined plate or baking sheet and placing in your refrigerator. If you didn’t get 4 large leaves from the first head of the iceberg, repeat with the other head of the iceberg.
  • On a sheet of parchment or waxed paper, nestle the leaves together to form a lettuce bowl. You’ll want to assess which way you’ll be rolling the wrap so that you can add the filling lengthwise
  • I always season my greens so sprinkle them with a pinch of salt, then layer chicken fingers, fennel and avocado. If you would like, add chives on top. Add marinated red onions. Drizzle the dressing and lemon juice to finish.
  • Carefully, using both hands, begin to roll the leaves up into a wrap. Begin with the edge of the leaves closest to you and start wrapping it over the filling. Pull the filling in toward you as you roll and tuck or fold in the sides of the lettuce as you go. Continue rolling as tightly as you can until the sandwich is completely wrapped, like a burrito. Then tightly roll the paper around the wrap. Twist the ends of the paper, and cut the wrap in half. Repeat to make more wraps, then serve and enjoy immediately.

Notes

  • Wrap your lettuce wrap tightly in parchment paper to hold it together and make it easier to eat. 
  • Feel free to use regular flour for your chicken fingers if you do not need them to be gluten free. 
  • Store leftovers in an airtight container for up to four days. 

Nutrition

Calories: 591kcal | Carbohydrates: 35g | Protein: 62g | Fat: 26g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 0.03g | Cholesterol: 247mg | Sodium: 1640mg | Potassium: 1761mg | Fiber: 13g | Sugar: 12g | Vitamin A: 2162IU | Vitamin C: 30mg | Calcium: 266mg | Iron: 6mg