High-Protein BBQ Chicken Wraps

There's something liberating about discovering that healthy eating doesn't mean sacrificing flavor or satisfaction. I found myself standing in my kitchen on a Tuesday evening, staring at a container of Greek yogurt and some leftover BBQ sauce, when it hit me: why not wrap all that smoky, tangy goodness in crisp lettuce instead of bread? The result was so good that I've been making these wraps every week since, and they've quietly become my go-to when I need something that tastes indulgent but keeps me on track.

Last month, I brought these to a picnic where everyone else had heavy sandwiches and potato salad, and I watched my friend Sarah do a double-take when she tried one. She asked if they were actually healthy because they tasted too good to be, and I realized right then that this recipe had crossed from just being my meal-prep hack into something worth sharing. She's been making them for her daughter's lunch box ever since.

Ingredients

• Boneless, skinless chicken breast (500 g): The leanest protein choice, and it cooks quickly when you pound it evenly or slice thinner pieces—I've learned the hard way that thick, uneven breasts can dry out before the thinner parts finish cooking.
• Smoked paprika: This is where all the BBQ magic happens; regular paprika won't give you that smoky depth.
• Garlic powder, onion powder, salt, and black pepper: A humble flavor foundation that lets the smoked paprika shine.
• Sugar-free BBQ sauce (3 tbsp): Choose one with actual flavor, not the watery ones; a good sauce makes all the difference.
• Green and red cabbage (3 cups total): The color contrast isn't just pretty—it gives you different flavor notes and textures.
• Fresh carrot, julienned: Adds natural sweetness and a satisfying crunch that raw or roasted versions can't quite replicate.
• Green onions: These give a fresh brightness that cuts through the richness of the BBQ and yogurt.
• Greek yogurt (2 tbsp): Full-fat Greek yogurt would be creamier, but 0% still works beautifully as a tangy base for the dressing.
• Apple cider vinegar: The acidity balances everything and keeps the slaw from tasting one-dimensional.
• Dijon mustard and honey: These create a subtle sweetness and complexity that store-bought coleslaw dressing never achieves.
• Butter lettuce or romaine hearts: Butter lettuce is more forgiving and less likely to tear, but romaine gives you a sturdier wrap if you're packing them.

Instructions

Heat your oven and prep:

Set the oven to 200°C and line a baking sheet with parchment paper so cleanup is effortless. This small step saves you from scrubbing char off metal for ten minutes later.

Season the chicken:

Toss your chicken breast with olive oil and all the dry spices in a bowl, making sure every surface gets coated—this is where patient, thorough tossing matters. You want no pale, unseasoned patches.

Bake until golden:

Place the chicken on the prepared sheet and bake for 15 minutes, checking that the thickest part reaches 75°C internally. Let it rest for 5 minutes (this keeps the juices from running everywhere), then slice thinly against the grain for maximum tenderness.

Coat with BBQ sauce:

Toss the warm, sliced chicken with the BBQ sauce while it's still hot so the sauce clings to every piece. The warmth helps it cling better than if you wait for it to cool.

Build your slaw:

While the chicken bakes, combine all your shredded vegetables in a large bowl. In a separate small bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, honey (if using), and seasonings until smooth, then toss everything together until the slaw is evenly dressed and glistening.

Assemble with care:

Lay your lettuce leaves flat on a cutting board, divide the BBQ chicken among them, and top each with a generous spoonful of slaw. Roll or fold gently so the lettuce holds together without tearing, and serve right away for the crispest texture.

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My partner walked in during dinner last week, caught one whiff of the smoky paprika and BBQ, and asked why I was making a feast on a Tuesday—then realized it was actually healthy and fit perfectly into both our goals. That moment reminded me why I keep coming back to this recipe: it bridges the gap between what we crave and what our bodies actually need.

Why Meal Prep Wins With This Recipe

The genius of these wraps is that they don't require you to spend your entire Sunday cooking. You bake chicken, chop vegetables, whisk a dressing, and you're done in less than an hour—and then you've got four perfectly portioned meals waiting in your fridge. I used to dread meal prep because it felt monotonous, but keeping the components separate until I'm ready to eat means I never get bored.

Flavor Combinations That Keep It Interesting

The BBQ-Greek yogurt slaw combination is surprisingly versatile, so you don't have to eat the exact same wrap every single day. One day you might feel like adding fresh cilantro and a lime squeeze, the next you could throw in some sliced jalapeño for heat, and by Friday you might be craving crispy bacon bits or a drizzle of hot sauce. I've also discovered that swapping the Dijon mustard for whole-grain mustard changes the texture and flavor just enough to feel like a completely new meal without any real extra work.

Storage and Make-Ahead Tips

The key to keeping these fresh throughout the week is discipline: store the chicken, slaw, and lettuce in three separate containers and only assemble when you're ready to eat. The chicken stays tender and flavorful for up to 4 days, the slaw actually tastes better after a day or two as the flavors meld, and the lettuce will stay crisp as long as you keep it in its crisper drawer. If you're eating on the go, you can pack the components in one container with a small piece of parchment between the lettuce and slaw to minimize moisture transfer.

• Let the slaw come to room temperature for 10 minutes before eating if it's been in the cold fridge, as the flavors bloom better when slightly warmer.
• If your lettuce gets a little limp during the week, soak the leaves in ice water for 5 minutes and they'll crisp right back up.
• Pack the slaw in a separate small container if you're bringing lunch to work, and assemble just before eating for maximum crunch.

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These wraps have become the recipe I recommend to anyone who says they're tired of diet food tasting like cardboard. They're proof that eating well doesn't mean eating boring, and once you make them once, you'll understand why I keep coming back.