Save There's something about assembling lettuce wraps that feels like eating with your hands matters again. I discovered these during a busy week when my meal prep container situation got desperate, and I needed something that felt substantial but didn't require reheating. The chicken came out smoky and tender, the slaw stayed crisp even hours later, and somehow wrapping everything up in cool butter lettuce made the whole thing feel less like a diet meal and more like an actual choice I wanted to make.
My coworker Jake grabbed one of these from the office fridge and asked if I was punishing myself with "health food," then came back five minutes later asking for the recipe. That moment stuck with me because these wraps aren't sad or restrictive—they're genuinely delicious, and watching someone's skepticism turn into actual interest changed how I thought about cooking lighter meals.
Ingredients
- Boneless, skinless chicken breast (500 g): The leanest protein option, and it cooks fast enough that you won't dry it out if you're paying attention and hit that 165°F internal temperature.
- Smoked paprika, garlic powder, onion powder: These three do the heavy lifting for flavor—the smoke is what makes people think you actually grilled this.
- Olive oil (1 tbsp): Just enough to keep the chicken from sticking and help the spices stick to the meat.
- Sugar-free BBQ sauce (3 tbsp): Choose one you actually like drinking straight from a spoon, because the quality matters when there's nothing else to hide behind.
- Green and red cabbage: The color contrast isn't just pretty; red cabbage has a slightly different texture and sweetness that balances the tartness.
- Carrot, julienned: Adds natural sweetness and a satisfying crunch that holds up through the week.
- Greek yogurt (2 tbsp): Your dressing base, creamy and high-protein without any of the mayo heaviness.
- Apple cider vinegar and Dijon mustard: The acid and mustard bite keep the slaw from tasting like sad health food.
- Butter lettuce or romaine hearts: Butter lettuce is more forgiving and flexible for wrapping, but romaine has more surface area if you prefer sturdier leaves.
Instructions
- Season and prep your chicken:
- Toss your chicken breast in olive oil first—this helps the spices actually stick instead of just sliding off. Mix your smoked paprika, garlic and onion powder, salt, and pepper together, then coat the chicken evenly, making sure to get into any thinner sections.
- Get the oven ready:
- Preheat to 400°F and line a baking sheet with parchment paper so cleanup is nearly zero. This is important because the chicken will cook fast and you don't want it sticking to a dry pan.
- Bake with intention:
- Place the seasoned chicken on the sheet and bake for exactly 15 minutes, checking the thickest part reaches 165°F inside with a meat thermometer. Let it rest for 5 minutes after pulling it out—this keeps it moist when you slice it thin.
- Slice and coat in BBQ sauce:
- Once rested, slice the chicken into strips about the width of your pinky finger, then toss with your sugar-free BBQ sauce until everything's coated. The warm chicken absorbs the sauce better, so don't wait until it cools.
- Build your slaw while chicken cooks:
- Shred and slice your cabbage, carrot, and green onions into a large bowl. In another bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, a tiny drizzle of honey if you're using it, salt, and pepper until you have a creamy dressing.
- Dress the slaw properly:
- Pour your dressing over the veggies and toss everything until each piece is lightly coated—not drowning, but definitely dressed. Taste it and adjust the vinegar or mustard if it feels flat.
- Assemble your wraps:
- Lay out your lettuce leaves, divide the warm BBQ chicken among them, and top each with a generous scoop of slaw. Roll or fold the lettuce around the filling like you're creating something that won't immediately fall apart in your hands.
Save My mom tried one of these at lunch and said it tasted like something you'd actually choose to eat instead of something you had to eat. That distinction matters more than any nutrition label, and it's when I realized these wraps had shifted from a meal prep hack into something genuinely craveable.
The Secret to Crispy Slaw That Lasts
The reason this slaw doesn't get soggy by Wednesday is because you're using Greek yogurt instead of mayo, and the acid from vinegar and mustard actually firms up the vegetables rather than breaking them down. The shredded cabbage releases some water naturally, which is why storing it separately isn't optional—it's the difference between meal prep success and opening your container on day three to sad, waterlogged vegetables.
Why This Works for Meal Prep
These wraps are portable in a way that most high-protein meals aren't, and they don't need reheating which means you can eat them straight from the fridge or even at room temperature. The components come together in about 35 minutes total, and everything except the assembled wrap keeps for four to five days when stored properly in separate containers.
Customization Ideas That Actually Work
The beauty of this recipe is that it bends without breaking—you can swap turkey breast for chicken, add cilantro and lime to the slaw, or skip the honey entirely if you're pushing your carbs even lower. Some people add a thin layer of avocado inside the lettuce, others squeeze a little sriracha into the Greek yogurt dressing, and honestly all of these are improvements if they're what gets you actually eating it consistently.
- Fresh lime juice and chopped cilantro in the slaw changes the entire vibe from BBQ-casual to something brighter and more summery.
- A pinch of cayenne in the chicken seasoning adds heat without many calories or carbs.
- Store everything in glass containers instead of plastic if you can, because the slaw dressing won't stain as easily and the containers actually last longer.
Save These wraps became my answer to the question of how to eat well without feeling deprived, and that shift in perspective turned out to be more valuable than any single recipe. If they can win over skeptics like Jake, they'll work for you too.
Recipe FAQs
- → Can I grill the chicken instead of baking?
Yes, grilling works beautifully. Cook seasoned chicken over medium-high heat for 6-7 minutes per side until internal temperature reaches 75°C (165°F). Rest before slicing and tossing with BBQ sauce.
- → How long do meal prep components stay fresh?
Store chicken, slaw, and lettuce separately in airtight containers. Chicken keeps 4-5 days, slaw stays fresh 3-4 days, and lettuce leaves last up to a week. Assemble just before eating for best texture.
- → What lettuce varieties work best for wrapping?
Butter lettuce leaves are ideal due to their cup shape and tender texture. Romaine hearts, iceberg cups, or large cabbage leaves also work well. Choose sturdy leaves that won't tear when filled.
- → Can I make the slaw dairy-free?
Absolutely. Replace Greek yogurt with dairy-free alternatives like coconut yogurt, mashed avocado, or increase the apple cider vinegar and add a teaspoon of olive oil for creaminess without dairy.
- → What sides pair well with these wraps?
These wraps are substantial on their own, but pair nicely with roasted vegetables, cauliflower rice, cucumber salad, or fresh fruit for a complete meal. For extra carbs, add roasted sweet potato wedges.
- → Is the honey necessary for the slaw dressing?
Honey is optional and adds subtle sweetness to balance the vinegar's acidity. For strict low-carb or keto versions, omit it entirely—the slaw remains delicious without it, or use a keto-friendly sweetener.