The Ultimate Guide to CPK Chicken Lettuce Wraps: Calories, Nutrition & Healthier Options

Have you ever found yourself craving those delicious California Pizza Kitchen lettuce wraps but worried about how many calories you’re consuming? I totally get it! As someone who loves dining out but also tries to keep track of my nutrition, I’ve done a deep dive into exactly what you’re getting when you order those tasty CPK chicken lettuce wraps.

How Many Calories Are Actually in CPK Chicken Lettuce Wraps?

Here’s the confusing part – different sources give different calorie counts for CPK’s chicken lettuce wraps. Let me break down what I found:

According to the most recent data from California Pizza Kitchen’s nutrition information

• A single order of Chicken Lettuce Wraps contains 610-620 calories
• It has 34-35g of fat
• Contains 33g of protein
• Has 40g of carbohydrates
• Includes 3g of fiber

However some other sources suggest a lower calorie count

• One cup of CPK lettuce chicken wraps (approximately 236.6 grams) contains about 394.3 calories
• With 31.5g of protein
• 23.7g of fat
• And 15.8g of carbohydrates

The difference likely comes from portion size and possibly recipe updates over time. Based on the official CPK website and most current nutritional databases, the 610-620 calorie count is probably most accurate for a full restaurant order.

What’s Actually in a CPK Chicken Lettuce Wrap?

Before we go further, let’s understand what we’re eating. A typical CPK chicken lettuce wrap includes:

• Grilled chicken (soft and tender)
• Crisp vegetables (usually mushrooms, water chestnuts, and scallions)
• Tangy ginger-soy sauce
• Fresh lettuce leaves as the “wrap”

The entire dish is inspired by Asian cuisine and offers a nice crunch from the veggies while delivering savory chicken flavors. It’s a handheld appetizer that’s meant to be a lighter alternative to fried options.

CPK Lettuce Wrap Options and Their Calorie Counts

Did you know CPK actually offers several variations of their lettuce wraps? Here’s how they stack up:

*Approximate carb values based on available data

As you can see, if you’re watching your calories, the Chinese Vegetable option has the fewest at 430 calories, while the Chicken and Shrimp combo packs the most at 690 calories.

How Do CPK’s Lettuce Wraps Compare to Other Restaurant Appetizers?

When you’re deciding what to order, it helps to see how these wraps compare to other popular appetizers:

• CPK Chicken Lettuce Wrap (1 order): 610-620 calories
• Chili’s Southwestern Eggrolls (1 eggroll): 470 calories
• Applebee’s Boneless Wings (6 wings): 680-1,020 calories
• TGI Fridays Loaded Potato Skins (4 skins): 950 calories
• Outback Aussie Cheese Fries (side): 1,900 calories

So while CPK’s chicken lettuce wraps aren’t exactly a low-calorie option, they’re actually more reasonable than many other popular appetizers at chain restaurants.

The Hidden Calorie Culprits in Lettuce Wraps

You might be wondering – how can lettuce wraps have so many calories? Isn’t lettuce super low-cal? While the lettuce itself adds minimal calories, several components contribute to the overall calorie count:

1. Sauces and marinades – The ginger-soy sauce and any additional sauces like CPK’s Dynamite sauce add significant calories
2. Cooking oils – Used to sauté the chicken and vegetables
3. Added sugars – Many Asian-inspired sauces contain sugar for flavor
4. Portion size – Restaurant portions are typically larger than what you might make at home

The lettuce is really just the delivery vehicle for all those other ingredients!

How Long Would It Take to Burn Off Those Calories?

To put things in perspective, let’s look at how much exercise it would take to burn off a 610-calorie order of CPK chicken lettuce wraps:

• Swimming: 51 minutes
• Jogging: 70 minutes
• Cycling: 93 minutes
• Walking: 170 minutes

These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 pounds. Your actual calorie burn may vary based on your own body size and fitness level.

Are CPK Lettuce Wraps Actually Healthy?

So are these wraps a healthy choice? Well, it depends on what “healthy” means to you:

Pros:

• Good source of protein (33g)
• Contains vegetables and fiber (3g)
• Lower in calories than many fried appetizers
• Gluten-free option (if you’re avoiding gluten)
• Lower in carbs than many appetizers

Cons:

• Still high in overall calories (610-620)
• High in fat (34-35g)
• High in sodium (1300mg – over half your daily recommended intake!)
• The 40g of carbs is still significant if you’re watching carbs

I’d say they’re “healthier” than many restaurant appetizers, but not necessarily “healthy” in absolute terms.

Tips for Making Your CPK Lettuce Wrap Order Healthier

If you love these wraps but want to make them fit better into your nutrition goals, try these tips:

1. Share the whole order – Split a full order with friends or family
2. Use just half the sauce – Ask for sauce on the side and control how much you use
3. Skip the Dynamite sauce – This dipping sauce adds about 50 extra calories per tablespoon
4. Balance your meal – If you’re having the wraps as an appetizer, choose a lighter main course
5. Go for the vegetable option – If you’re open to it, the Chinese Vegetable variety has 180-190 fewer calories than the chicken version

DIY CPK-Style Chicken Lettuce Wraps at Home

Want more control over ingredients and calories? Try making your own version at home! Here’s a simple approach:

Ingredients:

• 1 pound boneless, skinless chicken breast, diced small
• 1 tablespoon olive oil (instead of more caloric oils)
• 2-3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 can water chestnuts, drained and diced
• 3-4 green onions, chopped
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey (instead of more sugar)
• 1 head butter lettuce or iceberg lettuce, leaves separated

Directions:

1. Heat oil in a large pan over medium heat
2. Add chicken and cook until no longer pink
3. Add garlic and ginger, cook 1 minute
4. Add water chestnuts and green onions
5. Mix soy sauce, rice vinegar, and honey in a small bowl, then add to pan
6. Cook another 2-3 minutes until everything is heated through
7. Serve with lettuce leaves for wrapping

This homemade version will likely have around 300-350 calories per serving and much less sodium!

The Bottom Line on CPK Chicken Lettuce Wraps

So to answer the original question directly: CPK chicken lettuce wraps contain approximately 610-620 calories per order, with 34-35g of fat, 33g of protein, and 40g of carbs.

Are they worth it? I think they can be! They’re flavorful, satisfying, and provide a nice protein boost. Just be aware that they’re not as light as the “lettuce wrap” name might suggest. Like most restaurant foods, they’re designed for taste first, nutrition second.

If you’re watching your calories closely, consider sharing an order or opting for the vegetable version. And if you really love the flavors but want more control over the nutrition, try making a similar dish at home.

Have you tried CPK’s lettuce wraps? What did you think? I’d love to hear your thoughts and experiences with this popular menu item!

610 Calories

Chicken lettuce wraps can vary significantly in calorie count, from around 65 calories for a small portion of a low-carb Asian-inspired recipe to 300-500+ calories per serving for dishes with more sauce, higher fat content, or larger portions, such as those at restaurants like P.F. Chang’s. The calorie content is influenced by ingredients like added oils, sauces, vegetables, and the type of ground meat used.

The calories in a California chicken wrap vary significantly by brand and preparation, ranging from roughly 300 calories for a lighter version to over 700 calories for more indulgent ones. For example, some restaurant versions can be around 680-748 calories, while a Starbucks version is approximately 292 calories, and other recipes fall within the 300-500 calorie range.

Yes, lettuce wraps are generally good for weight loss because they are a low-calorie, low-carb, and high-fiber alternative to traditional wraps, which can help increase feelings of fullness and reduce overall calorie intake. They are a versatile option that allows for a lean protein and vegetable-rich meal while cutting down on empty calories from refined carbohydrates found in bread or tortillas.