PF Chang's Gluten-Free Chang’s Chicken Lettuce Wraps Menu Price, Calories & Nutrition’s 2026

Gluten-Free Chang’s Chicken Lettuce Wraps Price: $17.29
Calories: ~480 Cal

PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps are an iconic starter and signature dish that combines savory chicken, fragrant garlic, and a sweet-savory sauce, all wrapped in a crisp lettuce leaf. Known for their bold flavors, these wraps are a perfect blend of protein-packed chicken and fresh veggies. The combination of textures—crispy lettuce and tender chicken—makes for a refreshing and gluten-free option.

In this post, we’ll cover everything you need to know about Gluten-Free Chang’s Chicken Lettuce Wraps, including price, calories, nutrition facts, ingredients, allergens, customization options, and the best pairings. Plus, we’ve included a detailed FAQ section to help you make an informed choice when ordering these wraps.

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Nutritional Information

Here’s the breakdown of PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps (serving size without rice or noodles):

Nutrient	Amount
Calories	380 Cal
Total Fat	21 g
Saturated Fat	3 g
Cholesterol	55 mg
Sodium	1,080 mg
Total Carbohydrates	25 g
Dietary Fiber	3 g
Sugars	7 g
Protein	28 g

Note: The calorie count may vary depending on your choice of customization, toppings, or additional sauces.

Ingredients in PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps

Ingredient	Details
Ground Chicken	Tender, flavorful chicken sautéed with garlic and a savory sauce
Garlic	Aromatic garlic that enhances the flavor profile of the wraps
Sweet-Savory Sauce	Gluten-free soy sauce and other savory ingredients create a balanced, rich sauce
Water Chestnuts	Adds a crunchy texture that contrasts the tender chicken
Mushrooms	Earthy mushrooms to complement the chicken and add depth to the flavor
Lettuce	Crisp, fresh lettuce leaves used as the wrap for a light, crunchy texture
Green Onion	Adds a fresh, mild onion flavor to the wraps

Is PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps Vegetarian or Vegan?

Vegetarian: No, it contains chicken. However, you can request a vegetarian version by substituting the chicken with tofu.
Vegan: No, it contains chicken. To make it vegan, you can ask for tofu and ensure the sauce is made with tamari soy sauce instead of soy sauce with added fish sauce.

For vegetarians, tofu is the perfect substitute for the chicken. For vegans, a tofu swap along with vegan-friendly sauce makes it a great option.

Gluten-Free Options

The Gluten-Free Chang’s Chicken Lettuce Wraps are gluten-free by default, as they are made with tamari soy sauce, which is a gluten-free alternative to regular soy sauce. Lettuce is naturally gluten-free, so there are no concerns there.

Option	Gluten-Free Availability
Regular Chicken Lettuce Wraps	Contains gluten
Gluten-Free Chicken Lettuce Wraps	Made with tamari (gluten-free soy sauce)

Allergen Information

Here’s the allergen profile for Gluten-Free Chang’s Chicken Lettuce Wraps:

Allergen	Contains?
Milk	❌
Eggs	✅ (egg used in the wrap sauce)
Fish	❌ (unless fish sauce is used)
Shellfish	❌
Tree Nuts	❌
Peanuts	❌
Soy	✅ (tamari soy sauce used)
Wheat	❌ (contains no wheat, as it uses tamari)

Customization Options

PF Chang’s offers several customization options for Gluten-Free Chang’s Chicken Lettuce Wraps:

Size Choice: Available in lunch portion or full entrée size.
Protein Choice: Choose tofu, chicken, shrimp, or beef for your protein.
Extra Veggies: Add extra snow peas, mushrooms, or zucchini to boost the veggie content.
No Egg: For a vegan version, ask for no egg.
Extra Spice: Request extra sriracha or chili flakes if you like more heat.
Sauce on the Side: Request the sauce on the side for a lighter version or if you prefer to control the flavor.

Calories with Protein Options

Here’s how the calorie count may change depending on your protein choice:

Protein Option	Additional Calories	Total with Lettuce Wraps
Tofu	+120	~500 Cal
Chicken	+150	~530 Cal
Shrimp	+180	~560 Cal
Beef	+220	~600 Cal

Top 10 Pairings from PF Chang’s Menu

Here are the best pairings for Gluten-Free Chang’s Chicken Lettuce Wraps:

Menu Item	Why It Works
Edamame	Protein-packed appetizer that complements the light, savory wraps
Hot & Sour Soup	Tangy contrast to the savory wraps, making it a balanced starter
Mongolian Beef	Savory beef that complements the fresh, crispy wraps
Lo Mein	Soft noodles to contrast with the crispy lettuce wraps
Fried Rice	A rice-based side that pairs well with any stir-fry dish
Egg Drop Soup	A smooth, comforting soup to enjoy alongside the wraps
Vegetable Spring Rolls	A light, crispy appetizer that doesn’t overpower the wraps
Sweet & Sour Chicken	A sweet contrast to the savory wraps
Banana Spring Rolls	Sweet dessert to balance the richness of the savory wraps
Asian Pear Mojito	Refreshing drink that pairs perfectly with savory dishes

Why Choose Gluten-Free Chang’s Chicken Lettuce Wraps?

Iconic, savory flavor made with a secret family recipe that’s loved by many.
Customizable with various protein options like tofu, chicken, shrimp, and beef.
Gluten-free by default, made with tamari soy sauce instead of regular soy sauce.
Low in calories (530 calories with chicken) and high in protein (28g per serving).
Fresh and healthy, with crisp lettuce, mildly spiced sauce, and fresh vegetables.

Expert Tips to Make It Healthier

Choose tofu for a plant-based protein option that’s lower in fat and calories.
Ask for extra vegetables like snow peas or spinach to increase the fiber content.
Skip fried rice or lo mein to reduce the calorie content.
Ask for light soy sauce or sauce on the side to reduce sodium.

Frequently Asked Questions (FAQs)

1. How many calories are in PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps?

The Gluten-Free Chang’s Chicken Lettuce Wraps contains about 530 calories per serving (with chicken).

2. Is this dish gluten-free?

Yes, it is gluten-free because it uses tamari soy sauce instead of regular soy sauce.

3. Can I customize the protein in this dish?

Yes, you can choose from tofu, chicken, shrimp, or beef.

4. Does it contain dairy?

No, it is dairy-free.

5. How much protein is in the Gluten-Free Chang’s Chicken Lettuce Wraps?

It contains around 28 grams of protein from chicken or tofu.

6. Can I make it spicier?

Yes, you can request extra sriracha or chili flakes for more heat.

7. What’s the price of the Gluten-Free Chang’s Chicken Lettuce Wraps?

It’s priced at $14.99 per serving.

8. How much sodium is in this dish?

This dish contains around 1,080 mg of sodium.

9. What rice options come with this dish?

You can choose from steamed white rice, brown rice, or fried rice.

10. Can I add extra vegetables?

Yes, you can add extra snap peas, mushrooms, or zucchini.

11. Can I have the sauce on the side?

Yes, you can ask for the sauce on the side or light sauce for less sodium and sugar.

12. What drink pairs well with this dish?

Iced tea, sake, or a refreshing cucumber mojito pairs well with this dish.

13. Is it a good option for kids?

It’s a light and flavorful dish that works well for kids, but you can ask for milder spice if needed.

14. How is the chicken prepared?

The chicken is wok-seared and mixed with a savory sauce, water chestnuts, and mushrooms before being wrapped in fresh lettuce leaves.

15. Can I have the egg removed to make it vegan?

Yes, you can request no egg and choose tofu as your protein for a vegan version.

Final Thoughts

PF Chang’s Gluten-Free Chang’s Chicken Lettuce Wraps offer a savory, satisfying dish that’s gluten-free and customizable. At $14.99 and 28g of protein, it’s a healthy, flavorful meal that works for those with dietary restrictions or anyone looking for a light, tasty appetizer.

With customization options for protein, rice, and spice level, these wraps are perfect as a starter or main entrée. Whether you prefer tofu, chicken, or shrimp, Gluten-Free Chang’s Chicken Lettuce Wraps are a must-try.