Easy, Low Carb Chicken Salad Wrap Recipe

Make a low carb wrap that your body will love you for! Try my quick and easy to make Granola & Fruit Chia Seed Pudding Recipe, the perfect clean eating recipe to add to your menu this week. This easy recipe is jam-packed with lean protein, fibre and wholefood ingredients to keep your tummy nourished and full, and your tastebuds happy. Round up your salad greens and let's make it together!

JUMP TO RECIPE ↓  ALL RECIPES »  LOW CARB RECIPES » HIGH PROTIEN RECIPES »

RECIPE: Easy, Low Carb Chicken Salad Wrap Recipe by Eat Nourish Glow | Photo: @topntp26

What Is A Low-Carb Diet?

A low-carb diet is a very popular way of eating that reduces foods high in carbohydrates such as bread, pasta, rice, and sugary foods to focus recipes and meals on foods rich in lean protein, healthy fats, dietary fibre and non-starchy vegetables. By reducing your carb intake, especially from refined sources, you nourish body with every bite and can improve your weight loss efforts, stabilise all-day energy, better balance your blood sugar levels, and reduced sugar and food cravings. Many of my clients after going low carb, they report they feel so much more lighter, mentally focused and alert once they switch to this style and approach to healthy eating.

Why You'll Love This Recipe On Repeat

• easy to make and very versatile; can be made with nearly any type of filling

• cheap, budget-friendly ingredients that are always stocked on every grocer's shelves

• very easy to season with flavourful ingredients, sauces and even dips

• suitable for low carb, diabetic, vegan and low calories diets

This Easy, Low Carb Chicken Salad Wrap Recipe makes eating low carb simple to meal prep and provides an excellent source of lean protein (yes you make it vegan too) and dietary fibre without overdoing it on calories. But before we jump into the recipe, here's why going low carb has many so health benefits worth knowing:

Health Benefits Of A Low Carb Diet

Choosing low carb recipes like this salad wrap don't just taste fresh and delicious, low carb meals also improve gut health, balance blood sugar levels, reduce sugar cravings and help to maintain your energy levels throughout the day. Eating a low carb diet isn't about restriction, its about purposely swapping out the overly processed foods and carbs in your diet for more wholefoods such as clean protein, a variety of high fibre ingredients, and satiating healthy fats.

When you choose to nourish with wholefoods, you provide your body with a better balance of densely nutritious nourishment it needs to reduce and eliminate blood sugar spikes, that 2pm energy dip, as well as stop sugar cravings and fatigue. Going low carb is a simple and nutritious way to nourish and maintain long-term health. It's honestly, one of my favourite no-stress ways to help my clients feel revitalised, more focused, and back in control of their appetite in just a few short weeks. Here's how eating more low carb can benefit you:

Balance Your Hormones

A well-balanced low-carb diet can support better hormone regulation, particularly for women in perimenopause, menopause, or those with PCOS. Going low carb also helps reduce insulin dominance, which can impact weight and mood, and is the common protocol prescribed for those trying to manage and heal from insulin resistance, diabetes, obesity or PCOS.

Curbs Cravings & Hunger

When you fuel your body with lean protein, healthy fats, and fibre-rich .foods, you naturally feel fuller for longer. This in turn helps to reduce emotional eating, sugar cravings, and constant snacking. Over time, switching to a more low carb diet can help you rebalance your body weight and improve your overall eating habits without the need for dieting or harsh and realistic restrictions.

Encourages Nutrient-Dense Eating

Removing the ultra-processed foods and carbs in your menu means you can make more room for real foods like iron-rich proteins, phytonutrient-rich vegetables, fatty seeds, nuts, and other good fats. These are all super loaded with essential vitamins, minerals, and antioxidants you need to look and feel your very best at any age. If you are turning 40, going low carb can be such a game changer for many women as they go through peri-menopause and the menopausal years.

Helps Reduce Inflammation

Lowering your intake of high-glycemic, high carb foods such as bread, pasta, and sugar, can work very effectively to reduce inflammation linked to chronic conditions such as joint pain, autoimmune issues, and fatigue. Its a wonderful way to use the healing power foods to lessen symptoms and provide some relief without having to reach for more pharmaceuticals or increase medicine. The right foods can work along side and in tandem with your medical prescriptions to ease discomfort and provide relief.

Stabilises Blood Sugar Levels

Eating fewer refined carbs naturally leads to more stable blood sugar throughout the day. This is why eating low carb is often prescribed for those managing insulin resistance, prediabetes, or type 2 diabetes. It is also highly beneficial for women suffering from PCOS and hormonal imbalances to help reduce symptoms and start healing the body.

Supports Healthy Weight Loss

A diet low in carbs can help your body burn fat more efficiently and reduce insulin spikes. When you lower your carbohydrate intake by eating more wholesome foods, you naturally reduce the instances of cravings, hunger and calorie consumption. This is why eating low carb can make losing weight or dropping a few unwanted kilos so much easier to maintain and without having to struggle through the extreme restrictions of regular dieting. In fact, low carb isn't a diet per say but rather a lifestyle and practical approach to consciously choosing and eating more nourishing food.

Suitable For All Dietary Needs

You can enjoy a well-balanced low-carb diet whether you enjoy meat or prefer plant-based foods, have food allergies or cultural preferences. The wholesome nourishment your body with receive from a properly balance low carb menu, is just as good with either animal meat or vegan based, making low carb suitable for nearly everyone's dietary needs.

Easing into a more low-carb lifestyle isn’t just about fitting into a bikini, that little black dress or weight loss. It’s far bigger than that, and provides such a simple, holistic way to better support your long-term health goals. So, whether you're interested in low carb to help manage sugar cravings, reduce inflammation, or drop a few kilos, starting with whoelfood-based recipes like the one below gives you a running start.

Advertisement | Kitchen Warehouse

How To Make Low Carb Salad Wraps

Apart from how easy this recipe is to meal prep and assemble, my Easy, Low Carb Chicken Salad Wrap Recipe can be made to suit any dietary needs and preferences. You can even make it with wholewheat wraps or gluten-free; stuff the wraps with animal meat or go fully vegan.

How to Make Low Carb Wraps

(The Perfect Fillings + Easy Meal Prep)

The trick to making tasty low carb wraps is to source a good quality wrap that is not only low in carbs, but also high in fibre. These days the grocery shelves are lined with all kinds of low carb and high protein, clean eating recipe products, so look for one that has less than 10g carbohydrates per wrap and at least 6g of fibre. Be sure to real the nutrition labels carefully, click here if you'd like to more learn and how.

If you struggle to find a good low carb wrap, you can also use leaf lettuce, Romain leaves, cabbage or rice paper sheets to build a wholefood-based wrap. A few eggs and seasonings thrown in a blender can also make a homemade wrap that is also high in protein. From there, it's just a matter of stuffing the wraps with your favourite fresh or sautéed vegetables and a source of protein like roasted chicken, taco mince, pulled pork, spiced tofu or baked fish. Add a little chopped onions, chili, or a bit of your favourite dip to flavour it and help hold the ingredients together. It'll literally take you 3-5 minutes to assemble a healthy, clean eating wrap where you can make each one totally different to keep things interesting and more importantly, tasty.

RELATED:

You Also Might Like

• 10 Easy Low Carb Recipes For Weight Loss & Clean Eating »

• High-Protein, Low-Carb Meals That Will Keep You Satisfied (By A Nutritionist) »

Low Carb Chicken Salad Wrap Recipe

LOW CARB RECIPE: Low Carb Chicken Salad Wrap Recipe by Eat Nourish Glow

This clean eating recipe makes the perfect low carb lunch or dinner, and you won't believer how quick and easy it is to make. You only need a few cheap ingredients you probably already have in your kitchen to create my Low Carb Chicken Salad Wrap Recipe and enjoy it as a densely delicious, clean eating lunchbox or main meal.

Low Carb Chicken Salad Wrap Recipe

Ingredients

• 1-2 wholewheat or gluten-free wraps, choose low-carb, high-fibre

• 6-8 leafy greens or lettuce leaves, organic

• 1/4 cup cooked roast chicken, shredded

• 1 carrot, organic, grated

• 1/2 large tomato, sliced

• 2-3 tbsp hummus or your favourite homemade dip

Method

Lay the wraps flat and spread with your dip of choice. Then add the lettuce leaves by laying them flat over the dip spread, and top with the chicken, carrot, and tomatoes. Roll up tightly, pinch the bottom to eat and enjoy.

Frequently Asked Questions

How many carbs should I eat per day on a low-carb diet?

This is probably the most common question I get asked by y new clients. And the answer is, most low-carb diets and meal plans provide a range of between 20g to 100g net carbs per day. This depends greatly on your personal health goals and why you are adopting a low carb diet. If you are a new to a low carb diet, I recommend that you start low, 20-40g per day, and adjust your intake based on how your body responds. This gives your body a bit a jolt without making the restriction of carbs too challenging, and will help kickstart weight loss in most people. If you'd like guidance with this, click here.

Is low carb the same as keto?

Not quite. Keto is a very strict form of low carb that puts your body into a state known as ketosis, while a low carb diet allows for more flexibility and is easier to maintain over the long term. Many people use keto to lose unwanted kilos quickly and launch their weight loss journey. The thing is, keto isn't suitable for everyone, and those with underlying kidney or liver issues can do serious damage if this approach isn't monitored by a dietitian, nutritionist or doctor.

Will going low carb help with sugar cravings?

Definitely. Most of my clients find that going low carb helps and in a big way. When you reduce refined carbs and eat more protein and healthy fats, your blood sugar stabilises and will naturally reduce those pesky mid-afternoon and sugar cravings over time. In some cases, its only taken clients a few days or a week to notice the difference going low carb with wholefoods can make.

Can a low-carb diet help with inflammation?

Definitely. Most of my clients find that reducing sugar by going low carb helps to reduce joint pain, bloating, and skin issues. After cutting processed carbs and sugars that fuel inflammation, the body can begin to heal and rebalance itself. In a few short weeks, you'll notice a difference from eating low carb.

Is low carb safe for women in menopause or with hormonal issues?

Yes! In fact, low carb can be especially helpful for women with hormonal imbalances. Lowering carbs works to improve insulin sensitivity, reduce weight gain around the middle, and maintain more balanced energy and mood.

More Low Carb Recipes To Try

If you liked this recipe using low carb, come check out all of my quick and easy to meal prep low carb recipes made with healthy, clean eating ingredients:

• Low Carb Cauliflower Rice & Sauteed Prawns

• Arugula & Tuna Low Carb Springtime Salad

• Grilled Peach Summer Salad Recipe (Low Carb & Vegan)

• High-Protein, Low-Carb Meals That Will Keep You Satisfied (By A Nutritionist)

• 10 Clean Eating Foods That Naturally Help Boost Healthy Fat Loss

Nutritionist's Note

Eating healthy and low carb is easy when you focus on nutritious, homemade meals like this salad wrap recipe. Instead of dieting, simply start to start eating more low carb foods that naturally support your digestion, balance blood sugar, and keep food cravings in check.

Want more low carb recipes like this and daily nutrition support? Come join my free Eat Nourish Glow Facebook Community where I share exclusive meal planning tips, free nutrition challenges, and expert recipe guidance to help you eat well and feel your best every day! See you over there!

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

FOLLOW: Instagram | Facebook | Pinterest 

📌 Loved It, Pin It!