This composed meal is a great option for satisfying BBQ cravings without as much starch. If you want to add a starch, add corn tortillas or make a small burrito.
Skill Level: Intermediate. 
Serving Size: Composed lettuce wraps (evenly distributed ingredients). 
Course Main Course
Total Time 30 minutes
Servings 4
Calories 230kcal


BBQ Sauce (use 1/4 cup for each wrap)

  • 1 can tomato sauce, 16 oz
  • 1/4 cup apple cider vinegar
  • 1 T. dijon mustard
  • 1/4 cup blackstrap molasses
  • 2 whole garlic cloves, minced
  • 1 lemon, freshly squeezed
  • 2 T. worcestershire sauce


  • 1 lb boneless skinless chicken breasts
  • 1 medium onion, diced
  • 1/2 cup shredded carrots
  • 2 T. avocado oil
  • 4-5 large leaves Boston/Bibb lettuce, for wrapping


BBQ Sauce

  • Simply whisk together at room temperature. Can be made ahead of time and stored in the fridge for up to one week.


  • Place chicken breasts in a large saucepan. Pour in just enough water to cover.
  • Place chicken over medium-high heat and bring to a boil. Keep at a rapid simmer until the chicken meat is no longer pink, about 10-12 minutes. You can always prepare chicken breast however you prefer, making sure they are cooked to an internal temperature of 165 degrees before shredding.
  • Transfer chicken breasts to a bowl (draining any excess water first). Once the chicken breasts are cool, use two forks to shred them thoroughly.
  • Heat avocado oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is translucent (2-3 minutes).
  • Add carrots; cook for another minute.
  • Add the shredded chicken and BBQ sauce to the onion and carrots. Bring to a gentle boil until the BBQ sauce reduces, usually about 5-10 minutes.
  • Scoop chicken into lettuce leaves. Drizzle with additional BBQ sauce if desired.


Nutrition Information: Gluten-free, dairy free, nut free.
Calories: 230, Fat: 8g, Protein: 28g, Carbohydrates: 11g, Fiber: 2g, Added Sugar: 2g, Sodium: 160mg