High-Protein BBQ Chicken Wraps

Last summer, I was standing in my kitchen on a Tuesday afternoon, staring at a rotisserie chicken and wondering why meal prep always felt like a chore instead of a solution. That's when it hit me: what if I stopped trying to make lunch taste like dinner and just leaned into something fresh, handheld, and actually exciting to eat? These BBQ chicken lettuce wraps became my answer, and suddenly meal prep didn't feel like punishment anymore.

My roommate watched me assemble these one morning before work and asked for a bite. Twenty minutes later, they were asking if I could make a double batch for their week too. That's when I realized this wasn't just diet food masquerading as normal food—it was genuinely craveable, which is the rarest compliment any healthy recipe can receive.

Ingredients

• Boneless, skinless chicken breast (500 g): The backbone of this meal, lean and ready to absorb all those smoky spices without drying out in the oven.
• Olive oil (1 tbsp): Just enough to keep the chicken from sticking and help those seasonings cling beautifully.
• Smoked paprika (1 tsp): This is your secret weapon—it gives that deep, barbecue-pit flavor without any of the sugar that usually comes with it.
• Garlic powder, onion powder (1/2 tsp each): They layer flavor in a way fresh garlic can't when you're roasting, trust me on this one.
• Salt and black pepper (1/2 tsp salt, 1/4 tsp pepper): Season generously; chicken absorbs more than you'd expect.
• Sugar-free BBQ sauce (3 tbsp): Applied after cooking so it caramelizes just slightly without burning or adding unnecessary carbs.
• Green and red cabbage (3 cups total): The crunch here is non-negotiable, and the red adds visual contrast that makes you actually want to eat it.
• Carrot, julienned (1 medium): Sweetness and color without overwhelming the slaw—slice thin so it stays tender.
• Green onions (2, thinly sliced): A quiet ingredient that makes everything taste fresher and more alive.
• Greek yogurt (2 tbsp, 0% fat): Your creamy base that doesn't add dairy heaviness—this was the swap that changed everything for me.
• Apple cider vinegar (1 tbsp): The acidity cuts through the richness and keeps the slaw bright for days in storage.
• Dijon mustard (1 tsp): Adds tang and helps emulsify the dressing so it clings to the vegetables properly.
• Honey (1/2 tsp, optional): A tiny touch of sweetness if you want the slaw to taste less austere, but honestly it's better without it.
• Butter lettuce leaves (8 large): Softer and more forgiving than romaine if you're new to wraps, but romaine hearts work if you prefer more structure.

Instructions

Fire up the oven and prepare:

Preheat to 200°C (400°F) and line your baking sheet with parchment paper so cleanup is basically nonexistent. This temperature gets you a perfectly cooked breast in 15 minutes without any dry, rubbery edges.

Season the chicken generously:

In a bowl, toss the chicken with olive oil and all those spices—paprika, garlic powder, onion powder, salt, and pepper. Use your hands to really coat it; the tactile part matters because you'll actually see the seasoning sticking to the meat instead of pooling at the bottom of a bowl.

Roast until just cooked through:

Bake for 15 minutes, checking that the internal temperature hits 75°C (165°F) with a meat thermometer if you have one. Let it rest for 5 minutes after coming out of the oven—this is when the juices redistribute and your chicken stays tender instead of weeping all over the lettuce.

Slice and sauce:

Once rested, slice the chicken into strips and toss with the BBQ sauce while it's still warm. The heat helps the sauce cling and creates a slight caramelization that tastes incredible.

Build the slaw while chicken cooks:

Combine all the raw vegetables in a large bowl, then whisk the Greek yogurt, vinegar, mustard, and honey (if using) in a separate bowl. Pour the dressing over and toss thoroughly so every piece gets coated—this is when the cabbage starts to soften just slightly and the flavors marry.

Assemble with intention:

Lay your lettuce leaves flat on a cutting board, divide the warm BBQ chicken among them, and top each with a generous spoonful of slaw. The warmth of the chicken against the crisp, cool lettuce is part of what makes this work so well.

Wrap or fold and enjoy:

Roll the lettuce leaves around the filling like you're gently wrapping a gift, or simply fold them into a hand-held package. Serve immediately while the chicken is still warm and the lettuce is at peak crispness.

Save

There was a moment during my third week making these when I realized I hadn't once thought about what I was eating being a sacrifice or a consolation prize. That's when a recipe stops being about restriction and becomes about actual enjoyment, and that's when you know you've found something worth keeping around.

Why Meal Prep Actually Works This Way

The genius of prepping the components separately is that you get to experience the ritual of assembly each time, which sounds small until you realize that repetitive, boring meals are what make people quit healthy eating entirely. When you can spend two minutes arranging lettuce and topping it with sauce, suddenly you're engaged with your food instead of just opening a container and sighing through it. This approach also means the lettuce stays crisp, the slaw doesn't get soggy, and the chicken doesn't dry out—everything tastes like you just made it even though you're eating it three days later.

The Slaw as Your Secret Weapon

That Greek yogurt-based dressing is doing so much more work than it appears. It's creamy enough to feel indulgent, but the tanginess from the vinegar and mustard keeps it bright and prevents the whole thing from tasting like diet food. The cabbage—especially the red variety—is almost medicinal in how crunchy and satisfying it is, and it actually gets better as it sits because the dressing continues to soften the vegetables while maintaining their bite. I've had people ask what's in the slaw because they can't believe something this good is actually low-carb.

Make It Your Own

This recipe is structured enough to actually work, but flexible enough that you can play with it without ruining anything. I've added cilantro and lime when I wanted something brighter, swapped in turkey breast when I found a sale, and even experimented with different sugar-free BBQ sauces depending on whether I wanted smoky or spicy. The lettuce wrap base is so neutral that it becomes a canvas for whatever direction you want to take it, which is part of why this meal prep option has actually stuck around in my routine for this long.

• Try adding a squeeze of fresh lime juice and chopped cilantro to the slaw for a completely different flavor profile that still feels cohesive.
• If you have extra time, make this with turkey breast instead—it cooks in the exact same way and often costs less, though it can dry out slightly faster so watch your temperature closely.
• Store everything separately in glass containers and you'll actually reach for these wraps all week instead of stress-eating them Monday night because you're tired of looking at them.

Save

This is the meal that finally proved to me that eating well doesn't have to feel like punishment, and that's a realization worth holding onto. Come back to this whenever you need a reminder that simple, honest food is always worth the effort.

Recipe FAQs

→ How can I ensure the chicken stays juicy?

Coat the chicken breast with olive oil and seasoning before baking and avoid overcooking by monitoring internal temperature closely.

→ What type of lettuce works best for these wraps?

Butter lettuce or romaine hearts are ideal due to their sturdy yet flexible leaves that hold fillings well without tearing.

→ Can I prepare the slaw ahead of time?

Yes, the slaw can be made in advance and refrigerated. Toss gently before serving to refresh the texture.

→ Is there a substitute for Greek yogurt in the dressing?

Sour cream or a dairy-free yogurt alternative can be used to maintain the creamy texture and tangy flavor.

→ How can I adjust the spiciness of the wraps?

Modify smoked paprika quantity or add a dash of hot sauce to the BBQ sauce to increase heat according to your preference.