Gluten Free Caribbean Chicken Wraps

Ingredients

• 2mangoes, peeled and chopped
• 1 (you might only need half)pineapple, chopped
• 1papaya, seeds removed and chopped
• 1red onion, chopped
• 1green pepper, chopped
• 1red or orange pepper, chopped
• 1cucumber, peeled, seeds removed and chopped
• 1 bunchcoriander, chopped
• 1, if desiredjalapeño, chopped
• 1 tspjerk seasoning
• 60 ml (¼ cup)jalapeño olive oil
• 60 ml (¼ cup)jalapeño balsamic vinegar
• 280 g (2 cups)cooked chicken breast, chopped
• 2 headsbutter lettuce, washed and patted dry

Instructions

1. 1

   Chop the ingredients

   Chop the mangoes, pineapple, papaya, onion, peppers, cucumber, coriander and, if using, jalapeño. Put them in a bowl with the cooked chicken.

2. 2

   Mix the dressing

   Add the jalapeño olive oil, jalapeño balsamic and jerk seasoning to the bowl. Stir everything together.

3. 3

   Arrange the lettuce

   Lay the washed, dried butter lettuce leaves out on a platter.

4. 4

   Fill the leaves

   Spoon the salad into the lettuce leaves. Alternatively, wrap it in soy paper or serve it with rice.

What are Caribbean chicken wraps?

These are lettuce cups filled with chopped chicken, fruit and vegetables rather than a flour-based wrap. The combination draws on Caribbean-inspired flavours, especially the warm, savoury notes of jerk seasoning and the tropical fruit.

This version works through contrast: sweet mango, pineapple and papaya meet crisp vegetables, a lively dressing and tender chicken. Butter lettuce gives the filling a fresh, flexible wrapper.

Nutrition and macros by portion

The nutrition label shows one serving as written: 500 calories, 30g protein, 75g carbs, 17g fat.

The chicken supplies most of the protein, while the fruit and vegetables contribute most of the carbohydrates and fibre. The olive oil is the main source of fat, with the balsamic and fruit adding sweetness. For a more balanced plate, serve a portion with extra lettuce or another side of vegetables.

The fruit and vegetables

Fruit: Chop the mango, pineapple and papaya into similarly sized pieces so the sweet, juicy ingredients are easy to scoop into the leaves. The recipe notes that you may only need half the pineapple, so add it gradually if the bowl is getting crowded.

Crunch: Red onion, peppers and cucumber bring sharper, firmer textures to balance the fruit. Removing the cucumber seeds helps keep the mixture from becoming overly wet.

Heat: The jalapeño is optional, while the jerk seasoning adds its own spice. Start without the fresh chilli if you prefer a milder filling.

Make the dressing cling

Mix the oil, balsamic and jerk seasoning directly into the chopped ingredients, then stir well so the seasoning is distributed throughout. The fruit releases juice as it sits, so toss again just before filling the leaves.

Jalapeño-infused oil and balsamic provide the recipe's distinctive tang and chilli character. If either is strongly flavoured, add it gradually and taste the mixture as you go.

Keep the lettuce crisp

Dry leaves: Pat the washed butter lettuce thoroughly dry; excess water can dilute the dressing and make the cups slippery.

Fill at the end: Assemble the cups close to serving time to keep the leaves crisp. Choose the larger outer leaves for generous portions and smaller inner leaves for bite-sized servings.

Check the texture and timing

The recipe takes 20 minutes and uses cooked chicken, so there is no chicken-cooking stage in the method. Chop the ingredients while keeping the pieces small enough to sit neatly in a lettuce leaf.

The finished filling should be juicy but still hold together on a spoon. If it seems too loose, use less pineapple or leave some of the collected liquid behind when serving.

Choose how to serve it

Lettuce cups: Serve the leaves and filling separately on a platter so everyone can fill their own. This also helps prevent the lettuce from softening before the meal.

Other options: The filling can be wrapped in soy paper or served with rice, as suggested in the recipe. Rice makes the meal more substantial, while lettuce keeps the presentation light and crisp.

Recipe notes & tips

• Use ripe but still-firm fruit so the filling stays easy to scoop.
• Chop the ingredients into similar-sized pieces for more even bites.
• Add the pineapple in stages, since the recipe suggests that half may be enough.
• Taste the filling before serving and adjust the fresh jalapeño to suit your preference.
• Keep the lettuce leaves separate from the filling until it is time to eat.

Variations

• Add avocado: Fold in diced avocado just before serving for a creamy contrast.
• Change the heat: Leave out the fresh jalapeño for a milder filling.
• Use another lettuce: Choose sturdy crisp lettuce leaves if butter lettuce is unavailable.
• Serve with rice: Spoon the chicken and fruit mixture over cooked rice for a bowl-style meal.
• Make it soy-paper wrapped: Use the filling in soy paper instead of lettuce leaves, as the recipe suggests.

Common mistakes to avoid

• Adding all the pineapple at once: The bowl can become too juicy; begin with half and add more if needed.
• Leaving the cucumber seeds in: They release extra moisture; remove them before chopping.
• Using wet lettuce: Water can dilute the filling and make the leaves slippery; pat them dry.
• Overfilling the leaves: The cups can split or spill; use a manageable spoonful in each.
• Assembling too early: The leaves may soften; fill them shortly before serving.

How to store

Store leftover filling in a covered container in the fridge and keep the lettuce leaves separate. For best texture, eat within 1–2 days; stir the filling before serving and use it cold, as the recipe does not include reheating instructions.

Frequently asked questions