Sunday High Protein Dinner: BBQ Pulled Pork Lettuce Wraps Recipe

Smoky pulled pork in crisp lettuce cups keeps things light but packed with protein. Perfect for a Sunday when you want something casual but still put-together.

Cook 280 min Difficulty NORMAL 340 kcal
#high protein #diabetic friendly #low carb #bariatric friendly
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Ingredients
Main ingredients
  • boneless pork shoulder 2 lbs
  • butter lettuce 12 leaves
  • red onion 0.5 cup
  • shredded carrots 0.5 cup
Seasonings/Sauce
  • BBQ sauce 0.5 cup
  • smoked paprika 2 tsp
  • garlic powder 1 tsp
  • onion powder 1 tsp
  • black pepper 0.5 tsp
  • kosher salt 1 tsp
Nutrition summary
Carbohydrates 13 g 15%
Protein 33 g 39%
Fat 15 g 46%
Serving size 210g
Cooking steps
  1. 1

    Preheat your oven to 300°F (150°C). In a small bowl, combine smoked paprika, garlic powder, onion powder, salt, and black pepper.

  2. 2

    Pat the pork shoulder dry and rub the seasoning mix thoroughly over all surfaces. Place the pork in a Dutch oven or heavy roasting pan.

  3. 3

    Cover and cook in the preheated oven for 4–5 hours, until the pork is fork-tender and shreds easily. Rest for 10 minutes before handling.

  4. 4

    Using two forks, shred the cooked pork directly in the pan and mix in the BBQ sauce while the meat is still hot to absorb maximum flavor.

  5. 5

    Prepare the lettuce leaves by gently separating and washing them. To serve, scoop about 1/2 cup shredded pork onto each leaf, and top with red onion and shredded carrots for crunch.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The star of this dish is boneless pork shoulder, which delivers the rich, tender texture and smoky flavor that pulls everything together. The BBQ sauce adds a sweet and tangy punch, while the butter lettuce creates a light, refreshing crunch.
Q. How do I ensure my pulled pork turns out tender and not dry?
Proper heat control is crucial. The pork shoulder should be cooked low and slow—baking at 300°F for 4 to 5 hours allows tough connective tissues to break down. Letting the pork rest before shredding also helps retain juiciness.
Q. What's the best way to prevent the lettuce wraps from getting soggy?
Make sure your butter lettuce leaves are completely dry before assembling the wraps, and add the pulled pork just before serving. This ensures the leaves stay crisp and supports the fillings well.
Q. How many calories and how much protein are in each serving?
Each serving contains approximately 340 kcal and provides a robust 33g of protein. With protein making up 39% of the calories, this meal is ideal for those seeking a high-protein, muscle-friendly dinner.
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