BBQ Pulled Pineapple Lettuce Wraps | Yup, it's Vegan

BBQ Pulled Pineapple Lettuce Wraps

This BBQ pulled pineapple is a flavor explosion, but low on calories and fat, making it the perfect light appetizer. Serve it in lettuce cups for a delectable little treat.

Course Appetizer
Cuisine American, dairy-free, gluten-free, nut-free, oil-free, refined sugar-free, vegan, vegetarian
Keyword BBQ pulled pineapple
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Total Yield 12 wraps
Calories Per Serving 27 kcal
Author Yup, it's Vegan


For the BBQ pulled pineapple:

  • 12 oz fresh pineapple pieces with its juices
  • 1 tbsp vegetable oil
  • 1/2 white or yellow onion thinly sliced
  • 3 cloves garlic minced
  • 2 tbsp tomato paste
  • 2 tsp molasses
  • 2 tsp soy sauce
  • 1 tsp apple cider vinegar
  • 1 tsp liquid smoke
  • 3/4 tsp paprika (smoked or hot, or a combination)
  • 1/8 tsp ground black pepper

For the lettuce wraps:

  • 1 head butter lettuce separated into leaves
  • 1/4 head purple cabbage shredded (or something else crunchy for texture)
  • green tomato salsa or other salsa or hot sauce, to taste


  1. Use your hands to pull apart the pineapple into "shreds". Keep the juices.

  2. In a skillet, heat the oil. Add the sliced onion with a pinch of salt, and cook over medium heat, stirring frequently, until softened, 4-6 minutes. Add the garlic and cook for 60 seconds more, until fragrant. Add the pineapple and pineapple juices, and stir to combine.

  3. Add the rest of the BBQ pulled pineapple ingredients and stir well. Cook over medium-low heat, stirring occasionally, until the sauce is thickened onto the pineapple (see step-by-step photos), about 10 more minutes.

  4. Serve warm in lettuce wraps by adding a big spoonful of the pulled pineapple into a piece of lettuce, and topping with a little bit of salsa and red cabbage to taste.

Recipe Notes

OIL-FREE: I tested an oil-free version of this. Instead of the oil, onion, and garlic, skip the saute step and start by adding the pineapple to the pan. Follow the rest of the recipe as written but add 1/2 tsp garlic powder and 1/4 tsp onion powder.

SUGAR-FREE: To remove added sugars (note - recipe still has natural sugars from pineapple, tomato paste, etc.) omit the molasses and add a little bit of extra soy sauce.

Nutrition Facts
BBQ Pulled Pineapple Lettuce Wraps
Amount Per Serving (1 lettuce wrap)
Calories 27
% Daily Value*
Sodium 41mg2%
Potassium 92mg3%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 4g4%
Protein 1g2%
Vitamin A 900IU18%
Vitamin C 16.5mg20%
Calcium 40mg4%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.