High-Protein BBQ Chicken Wraps

In our busy lives, finding meals that are both nutritious and satisfying can be a challenge. These High-Protein BBQ Chicken Lettuce Wraps offer the perfect solution – delivering bold BBQ flavor without the heavy carbs. The tender, seasoned chicken pairs beautifully with the crisp, tangy slaw, all wrapped in refreshing lettuce cups. It's a portable, mess-free meal that's as perfect for meal prep as it is for a quick weeknight dinner.

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What makes these lettuce wraps special is the balance of flavors and textures. The smoky, slightly sweet chicken provides a satisfying protein base, while the creamy, tangy slaw adds a refreshing crunch. The lettuce cups not only keep everything gluten-free but add a hydrating element that makes the dish feel light yet substantial – perfect for anyone focused on healthy eating without sacrificing flavor.

Ingredients

• For the Chicken:
• 500 g (1.1 lbs) boneless, skinless chicken breast
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3 tbsp sugar-free BBQ sauce
• For the Slaw:
• 2 cups shredded green cabbage
• 1 cup shredded red cabbage
• 1 medium carrot, julienned
• 2 green onions, thinly sliced
• 2 tbsp Greek yogurt (0% fat)
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1/2 tsp honey (optional)
• Salt and pepper, to taste
• For the Wrap:
• 8 large butter lettuce leaves (or romaine hearts)

Instructions

1. Prepare the oven

Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.

2. Season the chicken

In a bowl, toss chicken breast with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated.

3. Bake the chicken

Place chicken on the baking sheet and bake for 15 minutes, or until cooked through (internal temp 75°C/165°F). Remove, rest for 5 minutes, then slice thinly.

4. Add BBQ sauce

Toss sliced chicken with sugar-free BBQ sauce until well coated.

5. Prepare the slaw

While chicken bakes, prepare the slaw: In a large bowl, combine green and red cabbage, carrot, and green onions. In a small bowl, whisk together Greek yogurt, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper. Pour dressing over the veggies and toss until evenly coated.

6. Assemble the wraps

To assemble, lay lettuce leaves flat. Divide BBQ chicken among the leaves, then top each with a generous spoonful of slaw.

7. Serve

Roll or fold lettuce leaves to enclose the filling. Serve immediately or pack for meal prep.

Zusatztipps für die Zubereitung

For the most tender chicken, let it rest after baking before slicing. If you're making this recipe ahead of time, keep the components separate and assemble just before eating to maintain the crisp texture of the lettuce. The slaw actually tastes better after sitting for a few hours, as the flavors meld together. For an even quicker preparation, you can use rotisserie chicken – simply shred it and toss with the BBQ sauce and spices.

Varianten und Anpassungen

This recipe is incredibly versatile. For a spicier version, add a dash of hot sauce or cayenne pepper to the chicken seasoning. If you're dairy-free, replace the Greek yogurt in the slaw with a dairy-free alternative or avocado for creaminess. For additional crunch, sprinkle chopped nuts or seeds over your assembled wraps. You can also swap the chicken for grilled shrimp or tofu for different protein options while keeping the same delicious BBQ flavor profile.

Serviervorschläge

These wraps are perfect on their own as a light meal, but you can elevate your serving by adding fresh lime wedges on the side for squeezing over the top. For a more substantial meal, serve alongside a light cucumber salad or a small portion of quinoa. For entertaining, set up a lettuce wrap bar with the chicken, slaw, and additional toppings like diced avocado, fresh cilantro, and different sauce options so guests can build their own perfect wrap.

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Whether you're looking for a protein-packed lunch option, a light dinner, or a healthy appetizer for guests, these BBQ Chicken Lettuce Wraps deliver on all fronts. The combination of savory, smoky chicken with crisp, tangy slaw creates a satisfying meal that supports your health goals without feeling like a compromise. Enjoy the bold flavors and varied textures that make this simple dish a standout in your meal rotation.

Recipe FAQs

→ What type of lettuce works best for wrapping?

Butter lettuce or romaine hearts are ideal due to their large, flexible leaves that hold the filling well without tearing.

→ Can I substitute the chicken with another protein?

Yes, turkey breast can be used as a lean alternative while maintaining similar texture and flavor.

→ How can I make the slaw tangier?

Increasing the apple cider vinegar or adding a squeeze of fresh lime juice boosts the tangy flavor in the slaw.

→ Is it possible to prepare this dish in advance?

For best freshness, prepare chicken, slaw, and lettuce separately and assemble just before serving.

→ How do I keep the wraps from becoming soggy?

Store components separately and wrap just before eating to maintain crispness of the lettuce and texture of the slaw.