High-Protein BBQ Chicken Lettuce Wraps (Printable Version)

Juicy BBQ chicken wrapped in crisp lettuce with tangy crunchy slaw for a satisfying low-carb 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 nonfat 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

→ Wraps

18 - 8 large butter lettuce leaves or romaine hearts

# Step-by-Step Guide:

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

# Additional Tips::

01 -
  • The chicken stays juicy because you're not overcooking it, and the BBQ sauce adds sweetness without guilt.
  • Slaw stays crunchy for days when stored separately, which means your meal prep actually survives the week.
  • You can eat these with one hand while doing literally anything else.
  • 29 grams of protein per serving keeps you full longer than you'd expect from something so light.
02 -
  • If you assemble these more than an hour ahead, the lettuce starts releasing water and everything gets soggy—store chicken, slaw, and lettuce completely separate and assemble right before eating or packing to go.
  • Don't skip the rest time on the chicken; it's only five minutes but it makes the difference between tender slices and ones that shred into weird stringy pieces.
03 -
  • Buy pre-shredded cabbage and julienned carrots if you're short on time; it won't ruin anything and means you're more likely to actually make these consistently.
  • Double the slaw recipe and use it as a side for other proteins throughout the week—it works with grilled fish, turkey, or even vegetarian options like baked tofu.
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