High-Protein BBQ Chicken Wraps (Printer View)

BBQ chicken breast in crisp lettuce with tangy slaw makes a nutritious, easy-to-make meal.

# What You'll Need:

→ Chicken

01 - 1.1 lbs boneless, skinless chicken breast
02 - 1 tablespoon olive oil
03 - 1 teaspoon smoked paprika
04 - 1/2 teaspoon garlic powder
05 - 1/2 teaspoon onion powder
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
08 - 3 tablespoons sugar-free BBQ sauce

→ Slaw

09 - 2 cups shredded green cabbage
10 - 1 cup shredded red cabbage
11 - 1 medium carrot, julienned
12 - 2 green onions, thinly sliced
13 - 2 tablespoons fat-free Greek yogurt
14 - 1 tablespoon apple cider vinegar
15 - 1 teaspoon Dijon mustard
16 - 1/2 teaspoon honey, optional
17 - Salt and pepper to taste

→ Wrap

18 - 8 large butter lettuce leaves or romaine hearts

# Method Steps:

01 - Preheat oven to 400°F and line a baking sheet with parchment paper. In a bowl, toss chicken breast with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated.
02 - Place chicken on the prepared baking sheet and bake for 15 minutes, or until internal temperature reaches 165°F. Remove from oven and allow to rest for 5 minutes, then slice thinly.
03 - Toss sliced chicken with sugar-free BBQ sauce until well coated.
04 - In a small bowl, whisk together fat-free Greek yogurt, apple cider vinegar, Dijon mustard, honey if using, salt, and pepper until smooth.
05 - In a large bowl, combine shredded green cabbage, red cabbage, julienned carrot, and sliced green onions. Pour prepared dressing over vegetables and toss until evenly coated.
06 - Lay lettuce leaves flat. Divide BBQ chicken evenly among leaves, then top each with a generous spoonful of slaw. Roll or fold lettuce leaves to enclose filling.
07 - Serve immediately or pack chicken, slaw, and lettuce separately for meal prep, assembling just before eating.

# Expert Advice:

01 -
  • You get that smoky, saucy BBQ satisfaction without the carb crash that follows regular sandwiches.
  • It's genuinely portable—pack the components separately and assemble when you're ready, so nothing gets soggy.
  • Your body notices the protein, your taste buds notice the tangy slaw, and somehow it feels like you're cheating on your goals.
02 -
  • Butterfly your chicken breast before cooking if it's particularly thick; you want even thickness so it cooks uniformly and doesn't dry out on the edges while the center stays raw.
  • Store everything separately if you're meal prepping—slaw in one container, chicken in another, lettuce leaves in a damp paper towel—and assemble fresh each time or the lettuce will get limp and sad.
03 -
  • Pound your chicken breast to even thickness before seasoning—you can use a meat mallet or just press firmly with the flat side of a knife, and it guarantees no dry edges.
  • The Greek yogurt dressing is flexible; if you find yourself without yogurt, equal parts mayo and vinegar works in a pinch, though the protein advantage disappears.
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