Sweet & Smoky BBQ Chicken Lettuce Wraps – Easy, Flavor-Packed, and Fresh
Skip the heavy buns and grab some crisp lettuce leaves—these Sweet & Smoky BBQ Chicken Lettuce Wraps are the kind of weeknight meal that feels light but still hits all the right flavor notes. They’re sweet, smoky, a little tangy, and full of texture. Think juicy chicken tossed in a glossy BBQ glaze, crunchy veggies, and a cool, creamy drizzle on top.
They come together quickly and make great leftovers. Whether you’re feeding a family or meal prepping for the week, this is one of those recipes you’ll keep coming back to.
Ingredients
Method
- Prep the lettuce and toppings: Gently separate lettuce leaves, rinse, and pat dry. Slice any toppings you plan to use and set them aside so assembly is easy.
- Make the sauce: In a small bowl, whisk together BBQ sauce, honey, apple cider vinegar, smoked paprika, cumin, and chili powder. Taste and adjust sweetness, smoke, or heat as you like.
- Sear the chicken: Heat oil in a large skillet over medium-high heat. Season sliced chicken with salt and pepper. Add chicken to the hot pan in a single layer and cook 4-6 minutes, stirring occasionally, until lightly browned and just cooked through.
- Soften the aromatics: Push the chicken to one side. Add onion, bell pepper, and a pinch of salt to the empty side of the pan. Cook 3-4 minutes until slightly softened, then stir in the garlic for 30 seconds.
- Sauce it up: Pour the sauce into the pan and toss everything to coat. Lower heat and simmer 2-3 minutes until glossy and slightly thickened. If it gets too thick, add a splash of water.
- Mix the drizzle: Stir together Greek yogurt, lime juice, salt, and hot sauce in a small bowl. Adjust lime and heat to taste.
- Assemble: Place a couple spoonfuls of chicken mixture into each lettuce leaf. Add your favorite toppings and finish with a light drizzle of the yogurt sauce.
- Serve: Plate with extra napkins. These are juicy and worth the mess.
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Get Your Program TodayWhat Makes This Recipe So Good
- Sweet and smoky balance: A simple BBQ sauce blend with a touch of honey and smoked paprika delivers big flavor without complicated steps.
- Light but satisfying: Crisp lettuce leaves keep things fresh, while the chicken gives you plenty of protein to stay full.
- Fast and flexible: Ready in about 30 minutes, and easy to adjust for spice level, sweetness, or dietary needs.
- Great for groups: Set out the components and let everyone build their own wraps. It’s casual, colorful, and fun.
- Meal-prep friendly: The chicken tastes even better the next day, and you can refresh wraps in a snap.
What You’ll Need
- Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs, thinly sliced
- Lettuce: 1-2 heads butter lettuce, Boston lettuce, or large romaine leaves, washed and patted dry
- Oil: 1-2 tablespoons olive oil or avocado oil
- Onion: 1 small red or yellow onion, thinly sliced
- Garlic: 2 cloves, minced
- Bell pepper: 1 red bell pepper, thinly sliced
- BBQ sauce: 1/2 cup your favorite BBQ sauce (use sugar-free if preferred)
- Honey or maple syrup: 1-2 tablespoons, to taste
- Apple cider vinegar: 1 tablespoon for tang
- Smoked paprika: 1 teaspoon for that smoky kick
- Ground cumin: 1/2 teaspoon
- Chili powder or chipotle powder: 1/2 teaspoon, optional for heat
- Salt and pepper: To taste
- Optional toppings: Thinly sliced green onions, chopped cilantro, shredded carrots, diced cucumber, pickled jalapeños, corn kernels, or pineapple chunks
- Creamy drizzle (optional but recommended): 1/4 cup plain Greek yogurt, 1 tablespoon lime juice, pinch of salt, and a dash of hot sauce
Instructions
- Prep the lettuce and toppings: Gently separate lettuce leaves, rinse, and pat dry.
Slice any toppings you plan to use and set them aside so assembly is easy.
- Make the sauce: In a small bowl, whisk together BBQ sauce, honey, apple cider vinegar, smoked paprika, cumin, and chili powder. Taste and adjust sweetness, smoke, or heat as you like.
- Sear the chicken: Heat oil in a large skillet over medium-high heat. Season sliced chicken with salt and pepper.
Add chicken to the hot pan in a single layer and cook 4-6 minutes, stirring occasionally, until lightly browned and just cooked through.
- Soften the aromatics: Push the chicken to one side. Add onion, bell pepper, and a pinch of salt to the empty side of the pan. Cook 3-4 minutes until slightly softened, then stir in the garlic for 30 seconds.
- Sauce it up: Pour the sauce into the pan and toss everything to coat.
Lower heat and simmer 2-3 minutes until glossy and slightly thickened. If it gets too thick, add a splash of water.
- Mix the drizzle: Stir together Greek yogurt, lime juice, salt, and hot sauce in a small bowl. Adjust lime and heat to taste.
- Assemble: Place a couple spoonfuls of chicken mixture into each lettuce leaf.
Add your favorite toppings and finish with a light drizzle of the yogurt sauce.
- Serve: Plate with extra napkins. These are juicy and worth the mess.
Keeping It Fresh
- Store components separately: Keep the chicken in an airtight container for up to 4 days. Store clean, dry lettuce leaves wrapped in paper towels inside a container or zip-top bag.
- Reheat gently: Warm the chicken in a skillet over low heat or microwave in short bursts to avoid drying it out.
Add a splash of water if needed.
- Freeze smart: The chicken freezes well for up to 2 months. Thaw overnight in the fridge and reheat slowly. Don’t freeze the lettuce.
- Assemble last minute: Build wraps right before eating so the leaves stay crisp and the textures pop.
Health Benefits
- Lean protein: Chicken breast or thigh provides high-quality protein to support muscle and keep you satisfied.
- Lower-carb option: Using lettuce instead of bread cuts refined carbs while keeping the meal filling.
- Fiber and micronutrients: Bell peppers, onions, and optional veggie toppings add fiber, vitamin C, potassium, and antioxidants.
- Smarter sauce choices: Choosing a lower-sugar BBQ sauce and using Greek yogurt for the drizzle keeps calories and sugar in check while adding probiotics and calcium.
- Healthy fats: A little olive or avocado oil supports vitamin absorption and satiety without weighing the dish down.
Pitfalls to Watch Out For
- Soggy leaves: Wet lettuce will tear and leak.
Dry leaves thoroughly and assemble just before serving.
- Overcooked chicken: Thin slices cook fast. Pull them off the heat as soon as they’re done to keep them juicy.
- Too sweet or too smoky: BBQ sauces vary a lot. Taste the sauce blend before adding it to the pan and adjust honey, vinegar, or spices.
- Heat overload: If using chipotle or hot sauce, add gradually.
It’s easier to build heat than to dial it back.
- Skimping on texture: Crunchy toppings make these wraps satisfying. Add carrots, cucumbers, or slaw for contrast.
Variations You Can Try
- Pulled rotisserie chicken: Shred a store-bought rotisserie chicken and warm it in the sauce for a faster version.
- Grilled option: Grill whole chicken breasts, slice, and toss in sauce. You’ll get extra smoky flavor from the grill.
- Spicy mango: Add diced mango and jalapeños for sweet heat.
A squeeze of lime over the top ties it together.
- Hawaiian twist: Stir in pineapple chunks and a sprinkle of toasted coconut flakes for a tropical spin.
- Low-sugar boost: Swap honey for a sugar-free sweetener and choose a no-sugar-added BBQ sauce.
- Vegetarian swap: Use sautéed mushrooms or crispy tofu cubes in place of chicken. The sauce works beautifully with both.
- Cole slaw topper: A quick slaw of shredded cabbage, lime juice, and a touch of yogurt adds crunch and creaminess.
FAQ
What’s the best lettuce to use?
Butter or Boston lettuce works best because the leaves are cupped and tender. Large romaine leaves are a solid second choice if you want extra crunch.
Can I make the chicken ahead?
Yes.
Cook the chicken and store it for up to four days in the fridge. Reheat gently and assemble with fresh lettuce right before serving.
How do I keep the wraps from falling apart?
Use two overlapping leaves per wrap, and don’t overload them. A double layer gives you more support and helps catch any juices.
Is there a dairy-free option for the drizzle?
Swap the Greek yogurt for a dairy-free yogurt or use a simple lime and olive oil vinaigrette.
You can also drizzle with a little extra BBQ sauce.
What if I don’t have smoked paprika?
Use regular paprika plus a tiny drop of liquid smoke, or add a pinch of chipotle powder. Go light—these ingredients are potent.
Can I use thigh meat instead of breast?
Absolutely. Thighs are juicy and forgiving, and they pair well with the smoky-sweet sauce.
Just trim excess fat and slice thinly for quick cooking.
How spicy are these wraps?
As written, they’re mild. Add chipotle powder, hot sauce, or pickled jalapeños to turn up the heat to your liking.
Final Thoughts
Sweet & Smoky BBQ Chicken Lettuce Wraps bring together big flavor and fresh textures with minimal effort. They’re flexible, quick, and easy to customize, whether you like them mild and sweet or bold and spicy.
Keep the components on hand, and you’ve got a reliable go-to for busy nights, casual get-togethers, or meal prep. Simple, colorful, and downright tasty—these wraps deliver every time.
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