Craving a meal that’s both flavorful and light? These BBQ Chicken Lettuce Wraps are a perfect choice for a healthy and satisfying dinner. You’ll love how easy it is to create this vibrant dish, packed with delicious BBQ chicken in crisp lettuce cups.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breasts or thighs. You can also use pre-cooked rotisserie chicken for a quicker meal.
- BBQ Sauce: Choose your favorite sugar-free or low-sugar BBQ sauce to keep it healthy.
- Lettuce: Butter lettuce or romaine hearts work best for sturdy wraps.
- Veggies: Get creative with your favorite crunchy vegetables.
Ingredients:
Main Ingredients:
- 2 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 tablespoon olive oil
- 1 cup sugar-free BBQ sauce
- 1/4 cup chicken broth
- 1 tablespoon apple cider vinegar
- 1 head butter lettuce or romaine hearts, separated
Spices (Adjust to your preference):
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper to taste
Optional Toppings:
- 1/4 cup shredded carrots
- 1/4 cup thinly sliced red onion
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons chopped green onions
- 2 tablespoons chopped dry roasted peanuts or cashews
How Much Time Will You Need?
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 35-40 minutes
- Servings: 4
- Tools Needed: Large skillet or pot, cutting board, knife.
Step-by-Step Instructions:
1. Prepare the Chicken
Pat your chicken breasts dry with paper towels. Season them generously with smoked paprika, garlic powder, onion powder, salt, and black pepper.
2. Cook the Chicken
Heat olive oil in a large skillet or pot over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes per side, until browned and cooked through. Remove the chicken from the skillet and set aside to cool slightly.
3. Shred the Chicken
Once cool enough to handle, use two forks to shred the cooked chicken. This creates the perfect texture for your healthy BBQ chicken wraps.
4. Make the BBQ Sauce Mixture
Return the skillet to medium heat. Pour in the BBQ sauce, chicken broth, and apple cider vinegar. Stir well to combine.
5. Combine Chicken and Sauce
Add the shredded chicken to the skillet with the BBQ sauce mixture. Stir until the chicken is thoroughly coated. Let it simmer for 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly.
6. Assemble Your Wraps
Arrange your clean lettuce leaves on a platter. Spoon a generous amount of the warm BBQ chicken mixture into each lettuce cup.
7. Add Your Favorite Toppings
Sprinkle with your desired optional toppings like shredded carrots, red onion, cilantro, green onions, or nuts. Serve immediately and enjoy your delicious healthy BBQ chicken recipe.
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to the BBQ chicken mixture.
- Tropical Twist: Include diced pineapple or mango as a topping for a sweet and tangy flavor.
- Vegetarian Option: Substitute the chicken with crumbled extra-firm tofu or sautéed mushrooms for a plant-based version.
- Creamy Addition: Drizzle a little ranch dressing or a light avocado cream over the wraps.
Storage Instructions:
Store leftover BBQ chicken mixture and lettuce leaves separately in airtight containers in the refrigerator. The chicken will stay fresh for up to 3-4 days. When ready to eat, gently reheat the chicken on the stovetop or in the microwave and assemble fresh wraps.
Frequently Asked Questions (FAQ):
Q: Can you make these wraps ahead of time?
A: You can prepare the BBQ chicken mixture up to 2-3 days in advance and store it in the refrigerator. Assemble the wraps right before serving for the best freshness.
Q: What kind of lettuce is best for lettuce wraps?
A: Butter lettuce, romaine hearts, or even large iceberg lettuce leaves work well because they are sturdy and create a good “cup” shape.
Q: Can you use a slow cooker for the chicken?
A: Yes, you can cook boneless, skinless chicken breasts in a slow cooker with the BBQ sauce, chicken broth, and apple cider vinegar on low for 3-4 hours or on high for 1.5-2 hours. Shred the chicken and stir to combine with the sauce.
Q: Are these suitable for meal prep?
A: Absolutely! Cook the BBQ chicken and store it. Wash and dry your lettuce leaves and keep them in a separate container. Portion out your toppings, and you have quick, healthy lunches or dinners ready to go.
Q: How do you keep the lettuce from getting soggy?
A: Make sure to thoroughly dry your lettuce leaves after washing them. Also, don’t fill the wraps until just before you’re ready to eat.
Q: Can you use frozen chicken?
A: Yes, thaw your frozen chicken breasts completely before cooking them according to the instructions.
