Healthy & Easy Maple Mustard Pulled Chicken Lettuce Wraps: A Flavorful Gluten-Free Delight
Dishing up something truly healthy, utterly delicious, and incredibly easy has never been simpler with these Maple Mustard Pulled Chicken Lettuce Wraps. Whether you’re planning a festive gathering, a light weeknight dinner, or a satisfying make-ahead lunch, these wraps are designed to impress with their vibrant flavors and wholesome ingredients. They prove that healthy eating doesn’t mean sacrificing taste or convenience, offering a perfect blend of sweet, tangy, and savory notes in every bite.
These Maple Mustard Pulled Chicken Lettuce Wraps are not just incredibly tasty; they are also remarkably straightforward to prepare and assemble. Their ease makes them an ideal choice for busy schedules or when you need a crowd-pleasing appetizer without hours of kitchen work. One of their best features is the ability to prep the chicken in advance, saving you valuable time on the day you plan to serve them. Simply cook the chicken a few days ahead, store it in the refrigerator, and then assemble the wraps fresh when you’re ready to enjoy.
Effortless Cooking: Pressure Cooker or Slow Cooker Options
The star of this dish, the maple mustard pulled chicken, can be prepared using your preferred cooking method. I often opt for my beloved pressure cooker, which transforms boneless, skinless chicken thighs into tender, shreddable perfection in a mere 25 minutes of active cooking time, plus pressure build-up and release. This speedy approach makes it an excellent option for a quick weeknight meal when time is of the essence.
However, if a slow cooker is your kitchen companion, it works equally well and offers a hands-off cooking experience. Simply combine the ingredients in your slow cooker and let it simmer on low for about 4 hours. This method is fantastic for infusing deeper flavors and allows you to go about your day while dinner practically cooks itself. Both methods yield incredibly juicy and flavorful pulled chicken, ensuring a delicious foundation for your lettuce wraps.
The Perfect Crisp Foundation: Romaine Heart Leaves
For these deliciously healthy wraps, we rely on the crisp, fresh texture of Taylor Farms Romaine Heart Leaves. These pre-washed, ready-to-use leaves are a true time-saver and provide the ideal vessel for our flavorful pulled chicken and slaw. Romaine lettuce is not just a crunchy base; it’s also a powerhouse of nutrition, rich in protein, calcium, Omega-3s, Vitamin A, and iron. Its sturdy yet pliable nature holds fillings beautifully without becoming soggy, making it the perfect choice for a healthy, gluten-free lifestyle. Using fresh, high-quality romaine elevates the entire dish, adding a refreshing contrast to the rich chicken.
The Star of the Show: Juicy Maple Mustard Pulled Chicken
Now, let’s dive into the heart of this recipe: the maple mustard pulled chicken. It’s truly exceptional and bursts with a delightful blend of sweet, tangy, and savory flavors. To ensure the chicken remains incredibly moist and tender, I specifically chose boneless, skinless chicken thighs. Unlike chicken breasts, thighs boast a higher fat content, which keeps them juicy and flavorful even after shredding and simmering. The last thing anyone wants is a dry lettuce wrap, and with this recipe, that’s simply not an option. The combination of savory seasonings, fragrant rosemary, a hint of Worcestershire, and the natural sweetness of maple syrup creates a deeply satisfying and aromatic profile that perfectly permeates every strand of chicken.
Once cooked, the chicken easily shreds with two forks, ready to soak up even more of that delicious maple mustard sauce. This ensures every bite is packed with flavor and moisture. You can choose to pack your wraps generously with chicken, or opt for a lighter portion – the beauty of these wraps is their customizable nature. The rich, tender chicken forms a fantastic counterpoint to the crisp lettuce and bright slaw, creating a harmonious balance of textures and tastes.
The Tangy Crunch: Apple Cider Slaw
To add an extra layer of texture and a burst of refreshing tang, each lettuce wrap is topped with a generous spoonful of our simple yet incredibly effective apple cider slaw. This slaw is a breeze to prepare, requiring just one bowl and a few common ingredients: apple cider vinegar, maple syrup, salt, and pepper. The tartness of the apple cider vinegar cuts through the richness of the chicken, while the maple syrup adds a touch of complementary sweetness, tying all the flavors together beautifully. The crisp coleslaw mix provides that essential crunch, making each wrap a multi-dimensional culinary experience. It’s a vital component that brightens the dish and makes it truly irresistible.
Assembling Your Perfect Lettuce Wraps
Assembling these wraps is part of the fun! Once your pulled chicken is sauced and the slaw is mixed, lay out your crisp romaine heart leaves. Spoon a generous amount of the flavorful pulled chicken into each leaf, followed by a scoop of the tangy apple cider slaw. The vibrant colors of the ingredients alone make these wraps incredibly appealing. For an added flourish and a bit more savory bite, garnish your wraps with freshly chopped scallions and thinly sliced red onion. These garnishes not only enhance the visual appeal but also contribute fresh, pungent notes that elevate the overall flavor profile.
These Maple Mustard Pulled Chicken Lettuce Wraps are versatile enough for any occasion. They make fantastic appetizers for parties, a satisfying and healthy lunch, or a light yet fulfilling dinner. Their make-ahead potential makes them a lifesaver for meal prepping, allowing you to enjoy delicious, homemade food even on your busiest days. Enjoy the process of creating these wholesome, gluten-free delights and savor every fresh, flavorful bite.
Looking for more healthy and delicious appetizer ideas? Don’t miss this vibrant Pesto Hummus with Roasted Cherry Tomatoes or this delightful Veggie-Loaded Flatbread Pizza with Tzatziki. Both are excellent choices to keep your healthy eating journey exciting and full of flavor!
Maple Mustard Pulled Chicken Lettuce Wraps (Gluten-Free)
Yield: 18-20 lettuce wraps
Total Time: 35 minutes
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
Pulled Chicken
- 2 pounds boneless, skinless chicken thighs
- 1 teaspoon kosher salt
- ½ teaspoon seasoned salt
- ½ teaspoon garlic powder
- 1 tablespoon freshly chopped rosemary
- ½ cup chicken stock
- 2 teaspoons apple cider vinegar
- 1 teaspoon Worcestershire sauce
- 2 tablespoons maple syrup
- ½ medium onion, thinly sliced
Maple Mustard Sauce
- 3 tablespoons Dijon mustard
- 1 tablespoon whole-grain mustard
- ¼ cup maple syrup
Cider Vinegar Slaw
- 2 tablespoons apple cider vinegar
- 1 and ½ tablespoons maple syrup
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 6 cups classic coleslaw mix
Lettuce Wraps
- 1 (7-ounce) container Taylor Farms Romaine Heart Leaves
- Chopped scallions, for garnish
- Thinly sliced red onion, for garnish
Directions:
- Prepare the Pulled Chicken (Pressure Cooker Method): Begin by adding all the ingredients for the pulled chicken – boneless, skinless chicken thighs, kosher salt, seasoned salt, garlic powder, freshly chopped rosemary, chicken stock, apple cider vinegar, Worcestershire sauce, maple syrup, and thinly sliced onion – to the inner pot of your pressure cooker. Secure the lid firmly and ensure the vent is set to the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 25 minutes. Once the cooking cycle is complete, carefully move the vent to release the pressure quickly.
- Shred the Chicken: Once the pressure has fully released and it’s safe to open the lid, carefully transfer the cooked chicken thighs to a large bowl using a slotted spoon, allowing any excess cooking liquid to drain back into the pot. Reserve the delicious cooking juices for another use or discard if not needed. Using two forks, shred the tender chicken until it reaches your desired consistency. Allow the shredded chicken to cool to room temperature before proceeding with assembly. If you plan to make these wraps later, transfer the cooled chicken to an airtight container and store it in the refrigerator for up to 3 days.
- Make the Maple Mustard Sauce: In a small separate bowl, combine all the ingredients for the maple mustard sauce: Dijon mustard, whole-grain mustard, and maple syrup. Whisk thoroughly until the sauce is smooth and well combined. Pour this flavorful sauce over the shredded chicken and toss gently to ensure every piece of chicken is coated evenly.
- Prepare the Cider Vinegar Slaw: In a large mixing bowl, combine the apple cider vinegar, maple syrup, kosher salt, and freshly ground black pepper for the slaw. Whisk these ingredients together until the salt has completely dissolved, creating a zesty dressing. Add the classic coleslaw mix to the bowl and toss everything thoroughly until the slaw is evenly coated with the dressing.
- Assemble the Lettuce Wraps: To construct your delicious wraps, take a fresh leaf of Taylor Farms Romaine Heart Lettuce. Spoon about 2 tablespoons of the flavorful maple mustard pulled chicken onto the lettuce leaf. Follow this with approximately 2 tablespoons of the prepared cider vinegar slaw mixture. Continue this process until all of the shredded chicken and slaw have been used. For a beautiful finish and an extra layer of flavor, garnish each wrap with a sprinkle of chopped scallions and a few thin slices of red onion. Serve immediately and enjoy!
All images and text ©One Sweet Mess.