Pin Last summer, I was frantically meal prepping for the week when my roommate walked in asking why I was spending so much time on salads. That's when I realized I'd been overthinking lunch—crisp lettuce leaves and seasoned chicken could do the heavy lifting without all the fuss. These wraps became my answer to eating well without feeling like I was on a diet, and somehow they've stuck around ever since.
I brought these to a potluck once, expecting polite nods, and watched people come back for thirds. That's when I realized how wrong the assumption is that healthy eating has to taste like punishment—this dish proved otherwise.
Ingredients
- Boneless, skinless chicken breast (500g): The leanest protein you can use; pound it to even thickness if you want faster, more consistent cooking.
- Smoked paprika (1 tsp): This is what makes the chicken taste like it came from a proper BBQ joint, not your oven.
- Garlic powder and onion powder (1/2 tsp each): Dry seasonings that build a savory backbone without adding moisture that would steam the chicken.
- Olive oil (1 tbsp): Just enough to help the spices cling and keep the chicken from drying out.
- Sugar-free BBQ sauce (3 tbsp): Applied after cooking so it doesn't burn; this is your secret to restaurant-quality flavor.
- Green and red cabbage (3 cups combined): The mix gives you both mild sweetness and peppery depth, plus two different textures.
- Carrot, julienned (1 medium): Adds natural sweetness and a satisfying crunch that holds up through the week.
- Green onions (2, thinly sliced): The bright, sharp bite that wakes up the slaw and prevents it from tasting flat.
- Greek yogurt (2 tbsp): Use 0% fat for creaminess without heaviness; this is lower-calorie mayo that actually tastes clean.
- Apple cider vinegar (1 tbsp): The acidity is crucial—it sharpens the slaw and keeps it tasting fresh through day three of meal prep.
- Dijon mustard (1 tsp): A touch of sharpness that makes the dressing feel sophisticated, not basic.
- Butter lettuce leaves (8 large): Softer and less watery than romaine, they wrap without tearing; if you must use romaine, choose the inner hearts.
Instructions
- Season and prep the chicken:
- In a mixing bowl, toss your chicken breasts with olive oil and all the dry seasonings—smoked paprika, garlic powder, onion powder, salt, and pepper. Get your hands in there to make sure every surface is covered; uneven coating leads to bland spots.
- Bake until just cooked through:
- Place seasoned chicken on a parchment-lined baking sheet and bake at 200°C for exactly 15 minutes, checking the thickest part reaches 75°C with a meat thermometer. Let it rest for 5 minutes after coming out; this keeps it juicy instead of bouncy.
- Slice and coat with BBQ sauce:
- Once cooled slightly, slice the chicken into thin strips—about finger-width—then toss with the BBQ sauce until every piece has a light coating. Thin slices mean more surface area for flavor to cling to.
- Build the slaw while chicken cooks:
- While your chicken is in the oven, shred your cabbage, julienne the carrot, and slice the green onions. In a separate bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, honey if using, salt, and pepper until it looks like creamy dressing, then toss with the vegetables until everything is glossy.
- Assemble and wrap:
- Lay a butter lettuce leaf flat on your board, layer a few strips of BBQ chicken down the center, then top with a generous spoonful of slaw. Roll or fold the lettuce like a burrito, and eat immediately or wrap in foil for transport.
Pin 
One of my coworkers started eating these instead of ordering takeout, and three months later she mentioned how much more energy she had through the afternoon. That's when I understood this recipe isn't just about cutting calories—it's about building a lunch that actually nourishes you.
Meal Prep Like You Mean It
The real magic happens when you treat prep day like a system instead of a chore. Bake all your chicken at once, make a big batch of slaw dressing, and store everything in separate containers in the fridge. When lunchtime hits, you're assembling something fresh, not reheating something that's been sitting in a sauce all week.
Customizing Your Wraps
This base is flexible enough to bend to whatever's in your fridge. A squeeze of lime juice in the slaw tastes like vacation, fresh cilantro adds an herbaceous kick, and a thin slice of avocado turns it into something your taste buds didn't know they were craving. The beauty of lettuce wraps is that they don't demand perfection—they reward experimentation.
Why This Works for Actual Life
These wraps sit in the middle ground between restrictive and indulgent, which is the only place most of us actually live. The protein fills you up without the guilt, the slaw keeps things interesting texture-wise, and the lettuce lets the actual flavors shine through instead of burying them in bread or heavy sauces. You can make them Sunday night and still look forward to eating them Wednesday afternoon.
- Pack the slaw and chicken in separate containers and assemble right before eating to keep everything crisp.
- If butter lettuce isn't available, romaine inner hearts work in a pinch, though they're a bit more watery.
- The BBQ sauce matters more than you think—choose one that tastes good on its own, not one that tastes like a chemistry experiment.
Pin This recipe proved to me that eating well doesn't require suffering through boring food or spending hours in the kitchen. It's just about knowing what actually tastes good and stacking it together in a way that makes you want to reach for it.
Recipe Questions & Answers
- → What chicken cut is best for this dish?
Boneless, skinless chicken breast works best as it bakes evenly and remains juicy when seasoned and cooked at 200°C.
- → Can I prepare the slaw ahead of time?
Yes, the slaw can be made a few hours in advance and refrigerated to allow flavors to meld, keeping the lettuce crisp for assembling later.
- → Is there a substitute for the BBQ sauce used?
Absolutely, any sugar-free or low-sugar BBQ sauce can be used or you can make your own to control flavor and ingredients.
- → What type of lettuce is recommended for wrapping?
Butter lettuce or romaine hearts are ideal for their large, pliable leaves that withstand folding without tearing.
- → How to keep the wraps fresh for meal prep?
Store chicken, slaw, and lettuce separately in airtight containers and assemble just before eating to maintain texture and freshness.