Pulled Chicken BBQ Lettuce Cups

Introduction

When I’m craving barbecue but want to keep things light, these pulled chicken BBQ lettuce cups are my go-to solution. I’ve found that swapping traditional buns for crisp lettuce leaves gives you all the flavors you love while cutting unnecessary carbs. You’ll be amazed at how satisfying these handheld delights can be.

Let me tell you, these aren’t your average lettuce wraps. The combination of tender, sauce-coated chicken and cool, crunchy lettuce creates an incredible contrast that’ll keep you coming back for more. I love serving these at casual get-togethers because they’re so easy to customize – your guests can add as much chicken and toppings as they like. Plus, they’re perfect for meal prep when you want to eat healthier without sacrificing flavor.

Recipe

Pulled chicken BBQ lettuce cups combine the satisfying flavors of barbecued meat with the fresh crunch of lettuce for a lighter take on the classic sandwich. The tender, sauce-coated chicken creates a delicious contrast against the cool, crisp lettuce leaves, making this dish both invigorating and fulfilling.

This low-carb alternative is perfect for those watching their carbohydrate intake or simply looking for a lighter meal option. The dish comes together quickly and can be easily customized with additional toppings to suit individual preferences while maintaining its healthy profile.

• 2 large chicken breasts
• 1 cup barbecue sauce
• 1 head iceberg lettuce
• 1 small red onion
• 2 tablespoons olive oil

Heat olive oil in a large skillet over medium heat. Cook chicken breasts for 6-8 minutes per side until fully cooked through. Remove chicken from pan and shred using two forks. Return shredded chicken to the skillet, add barbecue sauce, and simmer for 5 minutes, stirring occasionally. Meanwhile, separate and wash lettuce leaves, and finely dice the red onion. Spoon the BBQ chicken mixture into individual lettuce cups and top with diced red onion.

For ideal results, select large, firm lettuce leaves that can hold the filling without tearing. Pat the leaves completely dry after washing to maintain crispness. The chicken mixture can be prepared up to two days in advance and stored separately from the lettuce leaves. When ready to serve, reheat the chicken mixture and assemble the lettuce cups just before eating to prevent sogginess.

Prep Time

The total prep time for these BBQ lettuce cups takes just 15 minutes of your kitchen time. You’ll spend about 5 minutes washing and separating the lettuce leaves, making sure they’re completely dry. While that’s happening, you can dice the red onion in just a couple of minutes.

The chicken prep is straightforward – you’ll need about 8 minutes to trim any excess fat and slice the breasts in half if they’re particularly thick. I’ve found that thinner pieces cook more evenly and are easier to shred later. Trust me, once you’ve made these a few times, you’ll get even faster at the prep work. It’s the kind of recipe where you can multitask efficiently and get everything ready while the pan heats up.

Equipment needed

Making BBQ lettuce cups requires just a few basic kitchen tools you probably already own. You’ll need a large skillet or frying pan to cook the chicken, plus two forks for shredding the meat once it’s done. Don’t forget a sharp knife and cutting board for preparing the lettuce and dicing the onion.

Here’s your complete equipment list:

• Large skillet or frying pan
• Two forks for shredding
• Sharp kitchen knife
• Cutting board
• Measuring cups
• Wooden spoon or spatula
• Large mixing bowl for washing lettuce
• Paper towels for drying lettuce leaves
• Serving platter

I recommend using a non-stick skillet if you have one – it’ll make cleanup much easier and help prevent the BBQ sauce from sticking while it simmers.

Basic Cooking Method and Time

With your kitchen tools ready, let’s start cooking these delicious BBQ lettuce cups. You’ll start by heating olive oil in your skillet over medium heat. Once it’s hot, add your chicken breasts and cook them for 6-8 minutes per side until they’re fully done.

Now comes the fun part – grab two forks and shred that chicken! Return the shredded meat to your pan, pour in the barbecue sauce, and let it simmer for 5 minutes while stirring occasionally. While that’s happening, you can separate your lettuce leaves and dice the red onion. The whole process shouldn’t take more than 25 minutes from start to finish. When everything’s ready, just spoon the warm BBQ chicken into those crisp lettuce cups and top with your diced onion.

Cooking Steps

Start by gathering your ingredients and heating olive oil in a large skillet over medium heat. Place your chicken breasts in the pan and cook them for 6-8 minutes on each side until they’re no longer pink in the middle. Once cooked, transfer the chicken to a cutting board.

Using two forks, shred the chicken into bite-sized pieces – you’ll want them small enough to fit nicely in your lettuce cups. Return the shredded chicken to your skillet and pour in the barbecue sauce. Let it simmer for about 5 minutes, stirring occasionally to coat the meat evenly. While that’s happening, separate your lettuce leaves and dice your red onion. When you’re ready to serve, just spoon the BBQ chicken into each lettuce cup and top with the diced onion.

Step 1. Heat Skillet With Oil

The first essential step sets up the foundation for perfectly cooked BBQ chicken. You’ll want to start by placing your large skillet on the stovetop and adding 2 tablespoons of olive oil. Set your burner to medium heat and give the oil about 1-2 minutes to warm up – you’ll know it’s ready when it starts to shimmer slightly but isn’t smoking.

I’ve learned through trial and error that patience is key here. If you add your chicken too early, it won’t develop that beautiful golden crust we’re looking for. The oil should be hot enough that a drop of water sizzles when it hits the pan, but not so hot that it’s spitting. Trust me, getting this temperature right means your chicken will cook evenly and stay juicy.

Step 2. Cook Chicken Until Golden

Place those chicken breasts into your preheated skillet, and you’ll hear that satisfying sizzle that tells you you’re on the right track. Let them cook undisturbed for 6-8 minutes on the first side – you’ll know it’s time to flip when the edges start turning white and golden brown appears on the bottom.

Once you flip them over, you’re looking for that same golden color on the second side. I always give mine a gentle press with the spatula to guarantee even contact with the pan. You’ll want to cook them until they reach an internal temperature of 165°F. Trust me, there’s nothing worse than cutting into undercooked chicken! If your breasts are particularly thick, you can cover the pan for a few minutes to help them cook through.

Step 3. Shred Chicken Using Forks

Once your chicken has reached that perfect golden-brown finish, grab two forks and let’s turn those breasts into tender, shredded goodness. You’ll want to hold one fork steady while using the other to pull the meat apart in a gentle scraping motion. I’ve found that starting from the thickest part of the breast yields the best results.

Keep working your way through each piece, pulling the chicken into bite-sized shreds. Don’t worry if they’re not perfectly uniform – that’s part of the charm! If you find any tough spots, just rotate the meat and try from a different angle. I like to shred mine into roughly 1-inch pieces, which fit perfectly in lettuce cups without falling out. Once you’re done, you’ll have a beautiful pile of shredded chicken ready for the BBQ sauce.

Step 4. Add BBQ Sauce, Simmer

Now that you’ve got your perfectly shredded chicken, it’s time to bring in the star of the show – that rich, tangy BBQ sauce. Pour one cup of your favorite barbecue sauce over the shredded meat, making certain to coat every piece evenly. I love watching how the sauce seeps into all those tender strands of chicken.

Turn your heat down to medium-low and let everything simmer together for about 5 minutes. You’ll want to stir occasionally to prevent sticking and guarantee the sauce reduces slightly to create that perfect, clingy consistency. If the mixture seems too thick, you can thin it out with a tablespoon of water. The goal is to have chicken that’s well-coated but not swimming in sauce – just right for filling those crisp lettuce cups.

Step 5. Prepare Toppings and Assemble

While your BBQ chicken simmers to perfection, let’s get those fresh toppings ready for assembly. Start by finely dicing your red onion – I like to make the pieces extra small so they’ll distribute evenly throughout each bite. Next, carefully separate your lettuce leaves, keeping them whole and intact. Give them a good rinse and pat them completely dry.

Now comes the fun part – assembling your lettuce cups! Lay out your crisp lettuce leaves and spoon a generous portion of the warm BBQ chicken mixture into each one. Don’t overfill them, or you’ll have a mess on your hands (trust me, I’ve learned this the hard way). Finally, sprinkle your diced red onions on top, and you’re ready to dig in!

Customization Options

Although the classic BBQ chicken and red onion combination is delicious, I love getting creative with toppings and mix-ins to make these lettuce cups even more exciting. You’ll find endless ways to customize these handheld delights to match your taste preferences.

Try adding crispy bacon bits, shredded cheddar cheese, or cool avocado slices for richness. I often toss in some crunchy coleslaw or pickled jalapeños for extra zip. If you’re craving freshness, sprinkle on diced tomatoes, cilantro, or corn kernels. You can even switch up the sauce – I sometimes use a Korean BBQ sauce or mix in ranch dressing with the classic BBQ for a creamy twist. Don’t forget about texture – crushed tortilla strips or chopped nuts add a satisfying crunch that takes these lettuce cups to the next level.

Ingredients list (with precise measurements)

Before diving into these delicious BBQ lettuce cups, I’ve put together a complete list of ingredients you’ll need to serve 4 people.

• 2 large boneless, skinless chicken breasts (about 1½ pounds total)
• 1 cup of your favorite barbecue sauce
• 1 large head of iceberg lettuce
• 1 small red onion (about ½ cup when diced)
• 2 tablespoons extra virgin olive oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper

I always keep extra lettuce leaves on hand since some might tear during preparation. Trust me, I’ve learned this from experience! You’ll want to choose a barbecue sauce that’s not too thick – I find that a medium consistency works best for coating the chicken without making the lettuce cups messy.

Storage Information

Since proper storage is essential for maintaining freshness, you’ll want to keep the different components of these BBQ lettuce cups separate until serving time. Store your cooked BBQ chicken mixture in an airtight container in the refrigerator for up to 2 days. If you’ve prepped your lettuce leaves ahead, wrap them in paper towels and place them in a sealed plastic bag – they’ll stay crisp for about 24 hours. The diced red onion can be stored separately in a small container for up to 3 days.

When you’re ready to eat your leftovers, simply reheat the chicken mixture in the microwave or on the stovetop until it’s warm throughout. Then assemble your lettuce cups fresh, and you’ll enjoy the same great taste and texture as when first prepared.

Health Benefits or Special Features

While traditional BBQ sandwiches pack on the carbs, these lettuce cups offer a lighter way to enjoy pulled chicken without sacrificing flavor. You’ll get all the protein from the chicken while cutting out unnecessary bread calories. Plus, the crisp lettuce adds a satisfying crunch and extra nutrients to your meal.

These cups are perfect if you’re following a keto or low-carb diet, and they’re naturally gluten-free. The lean chicken breast provides essential protein for muscle maintenance, while the lettuce delivers fiber and vitamins A and K. You can even boost the health benefits by adding extra toppings like shredded carrots or diced avocado. I love that you’ll feel satisfied after eating these, but won’t experience that heavy, sluggish feeling that often comes with traditional BBQ sandwiches.

Prep Time

The best part about these BBQ lettuce cups isn’t just their health benefits – it’s how quickly they come together. You’ll only need about 25 minutes total to get these on the table, making them perfect for those busy weeknights when you’re short on time.

The prep work is minimal – just dice your red onion and separate your lettuce leaves while your chicken cooks. I like to multitask during the 6-8 minutes per side that the chicken needs, getting my lettuce and onions ready. Once the chicken’s done, you’ll spend about 5 minutes shredding it and letting it simmer in the sauce. Trust me, you’ll love how these come together in less time than it takes to get takeout delivered.

Cook Time

Once you’ve got your ingredients prepped, the actual cooking time for these BBQ lettuce cups is surprisingly quick. You’ll only need about 15-20 minutes total to transform those chicken breasts into tender, saucy goodness.

Start by cooking your chicken breasts for 6-8 minutes on each side in olive oil. Once they’re cooked through, you’ll spend just a few minutes shredding them with forks – it’s easier when they’re still warm! Then comes the best part: toss that chicken back in the pan with your BBQ sauce and let it simmer for 5 minutes. While it’s simmering, you can quickly dice your red onion and arrange those crisp lettuce leaves on plates. The timing works out perfectly, and you’ll have dinner ready in no time.

Total Time

From start to finish, you’ll need approximately 30-35 minutes to prepare these BBQ lettuce cups. This includes about 15 minutes of hands-on prep work, like washing lettuce and dicing onions, plus 20 minutes of actual cooking time. Don’t worry if you’re running behind schedule – you can easily multitask by preparing the lettuce and onions while the chicken cooks.

If you’re really in a time crunch, you’ll love that these lettuce cups are perfect for meal prep. You can cook the chicken mixture ahead of time and store it in the fridge for up to two days. When you’re ready to eat, just reheat the chicken and assemble your cups. It’s that simple!

Yield

Each batch of these delicious BBQ lettuce cups serves 4-6 people generously, making about 12-15 filled lettuce cups total. You’ll get the perfect amount for a family dinner or casual gathering with friends. I’ve found that two large chicken breasts typically yield enough meat to fill all those lettuce cups comfortably.

If you’re serving these as a main course, plan on 2-3 lettuce cups per person. For appetizers, one or two per guest should do the trick. I love that you can easily scale this recipe up – just double the ingredients if you’re feeding a bigger crowd. When I’m hosting, I usually prepare extra chicken mixture because it’s great for leftovers and keeps well in the fridge for quick lunches during the week.

Final Thoughts

While these BBQ lettuce cups might seem simple, they’ve become one of my go-to recipes for both casual dinners and entertaining. I’ve found that even skeptics who initially miss the bun end up loving this lighter version. You’ll be surprised by how satisfying and flavorful these lettuce cups can be.

I especially love how versatile this recipe is – you can easily customize it with different BBQ sauces or toppings. Don’t hesitate to experiment with add-ins like shredded carrots, diced bell peppers, or a sprinkle of cheese. And if you’re meal prepping, remember that the chicken mixture freezes beautifully. Just thaw, reheat, and wrap in fresh lettuce leaves whenever you’re ready to enjoy this healthy twist on classic BBQ.

Frequently Asked Questions

Can I Use Rotisserie Chicken Instead of Cooking Chicken Breasts?

You can definitely use rotisserie chicken to save time. Just shred the meat, discard the skin and bones, and warm it in a pan with barbecue sauce until heated through.

What Other Lettuce Varieties Work Well Besides Iceberg?

You’ll find butter lettuce, romaine hearts, and Boston lettuce work great as alternatives to iceberg. They’re sturdy enough to hold fillings while offering different textures and a slightly sweeter taste.

How Spicy Is This Dish With Regular Barbecue Sauce?

When you’re using a typical store-bought BBQ sauce like Sweet Baby Ray’s, you’ll find this dish is quite mild. The sweetness usually dominates, but you can easily adjust heat by choosing spicier sauces.

Can I Make This Recipe in a Slow Cooker?

You can definitely make this in a slow cooker. Just place chicken and barbecue sauce in the cooker, set on low for 6-8 hours, then shred and serve in lettuce cups.

Are There Vegetarian Alternatives That Work Well With This Recipe?

Looking for a meatless option? You can swap the chicken with jackfruit, pulled mushrooms, or tempeh. They’ll absorb the BBQ sauce beautifully and provide a similar texture for your lettuce cups.

Conclusion

You’re going to absolutely love these BBQ pulled chicken lettuce cups – they’re a total game-changer! Once you’ve tried this lighter twist on the classic sandwich, you’ll wonder why you didn’t make the switch sooner. They’re so good, you might find yourself dreaming about them at night. Trust me, your taste buds will thank you, and your waistline will too! Now go ahead and give these a try.