Save Craving something satisfying but trying to keep it light? These High-Protein BBQ Chicken Lettuce Wraps deliver all the flavor without weighing you down. Juicy chicken breast seasoned with smoky spices, glazed with tangy BBQ sauce, and wrapped in crisp lettuce leaves creates a perfect balance of textures and tastes. The colorful cabbage slaw adds a refreshing crunch that makes each bite more exciting than the last.
Save These lettuce wraps have become a staple in my weekly meal rotation. The combination of protein-packed chicken and fresh vegetables creates a meal that's not only nutritious but also incredibly satisfying. The best part? You won't feel weighed down after enjoying these, making them perfect for an energizing lunch or light dinner option.
Ingredients
- For the Chicken: 500g 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
- Prepare the chicken
- Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper. In a bowl, toss chicken breast with olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until evenly coated. Place on the baking sheet and bake for 15 minutes, or until internal temperature reaches 75°C/165°F.
- Rest and slice the chicken
- Remove chicken from oven, let rest for 5 minutes, then slice thinly. Toss the sliced chicken with sugar-free BBQ sauce until well coated.
- Make the slaw
- While chicken bakes, combine green and red cabbage, carrot, and green onions in a large bowl. 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.
- Assemble the wraps
- Lay lettuce leaves flat. Divide BBQ chicken among the leaves, then top each with a generous spoonful of slaw. Roll or fold lettuce leaves to enclose the filling. Serve immediately or pack components separately for meal prep.
Zusatztipps für die Zubereitung
For perfectly cooked chicken every time, invest in a meat thermometer to ensure it reaches the safe internal temperature of 75°C (165°F). When making the slaw, slice your cabbage thinly for the best texture and easier eating experience. If meal prepping, store the chicken, slaw, and lettuce leaves in separate containers to maintain freshness and crispness.
Varianten und Anpassungen
This recipe is incredibly versatile. For a spicier version, add a pinch of cayenne pepper to your chicken seasoning or mix some hot sauce into your BBQ sauce. For those watching carbs even more closely, omit the honey in the slaw dressing. Turkey breast works beautifully as a substitute for chicken, and for a vegetarian option, try marinated and baked tofu or tempeh instead of chicken. The slaw can be customized with additions like shredded jicama or bell peppers for extra crunch.
Serviervorschläge
Serve these wraps with lime wedges on the side for a bright, fresh squeeze of citrus just before eating. A small dish of extra BBQ sauce makes a perfect dipping option. For a complete meal, pair with a simple side like cucumber slices or a light broth-based soup. These wraps work wonderfully for casual gatherings - set out all components and let guests build their own perfect wrap. For a more substantial meal, consider adding a side of cauliflower rice or a small portion of quinoa.
Save These High-Protein BBQ Chicken Lettuce Wraps are proof that healthy eating doesn't mean sacrificing flavor or satisfaction. With 29 grams of protein per serving and only 215 calories, they're a perfect choice for those focused on nutrition while still wanting to enjoy their meals. Whether you're meal prepping for the week ahead or serving a quick dinner tonight, these vibrant, flavorful wraps will quickly become a favorite in your recipe collection.
Recipe Help & Answers
- → What type of chicken works best for this dish?
Boneless, skinless chicken breast is ideal for even cooking and easy slicing, providing a lean protein source with tender texture.
- → Can I substitute the lettuce leaves?
Yes, butter lettuce or romaine hearts are both great choices for wrapping as they are sturdy yet tender, holding the filling well.
- → How is the slaw dressing made?
The slaw combines Greek yogurt, apple cider vinegar, Dijon mustard, optional honey, salt, and pepper, creating a tangy, creamy dressing that complements the crunchy veggies.
- → Is it possible to prepare components in advance?
Absolutely, you can cook the chicken and prepare the slaw separately, then assemble just before serving to maintain crispness and freshness.
- → What flavor profile does the BBQ sauce add?
The sugar-free BBQ sauce adds a smoky, tangy, and slightly sweet flavor that enhances the savory seasoning on the chicken without overpowering the dish.